When you're looking for a filling meal that won't leave you searching for a snack an hour later, try a high-protein lunch.
24 High-Protein Lunch Ideas
Updated on May 29, 2025
1/24
Salmon Salad Sandwich
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
Salmon salad sandwiches are perfect to pack in lunchboxes when your kids can’t face another boring sandwich. We love salmon, cream cheese and dill tucked inside a crusty roll. The carrots and celery add a nice crunch. —Yvonne Shust, Shoal Lake, Manitoba
Nutrition Facts:
1 sandwich: 463 calories, 29g fat (12g saturated fat), 87mg cholesterol, 1158mg sodium, 28g carbohydrate (5g sugars, 5g fiber), 25g protein.
2/24
Turkey Avocado Sandwich
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
With this recipe, two can enjoy the taste of something new and elegant in minutes. All you need to add is the ambiance for a bistro meal at home. —Karen Harris, Littleton, Colorado
Nutrition Facts:
1 sandwich: 464 calories, 27g fat (10g saturated fat), 63mg cholesterol, 995mg sodium, 30g carbohydrate (4g sugars, 6g fiber), 27g protein.
3/24
Chicken Caesar Wrap
Total Time
15 min
Servings
6 wraps
From the Recipe Creator:
This classic handheld with tender chicken, Parmesan cheese and chopped Caesar croutons features the perfect amount of dressing for a tasty meal any night. —Nancy Pratt, Longview, Texas
Nutrition Facts:
1 wrap: 337 calories, 12g fat (2g saturated fat), 57mg cholesterol, 730mg sodium, 29g carbohydrate (2g sugars, 4g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
4/24
Mediterranean Tuna Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
In spite of a long list of ingredients, this tuna salad is very quick to prepare. You'll love the fresh flavors. —Renee Nash, Snoqualmie, Washington
Nutrition Facts:
1-1/2 cups: 282 calories, 11g fat (2g saturated fat), 30mg cholesterol, 682mg sodium, 23g carbohydrate (6g sugars, 6g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
You’ll also love these high-protein salads.
5/24
Chicken Quinoa Bowl
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
I love this recipe because its simplicity allows me to spend time with my family while not sacrificing taste or nutrition. Plus, the fresh spring flavors really shine through. —Allyson Meyler, Greensboro, North Carolina
Nutrition Facts:
1 serving: 491 calories, 21g fat (5g saturated fat), 101mg cholesterol, 715mg sodium, 35g carbohydrate (12g sugars, 6g fiber), 42g protein.
6/24
Balsamic Chicken Pasta Salad
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
I love all the colors and flavors of this quick and easy dish and serve it often in summer, to the delight of my guests. You can't beat the combination of Gorgonzola and bacon. Leftover grilled shrimp makes a tasty substitute for chicken. —Terry McCarty, Oro Grande, California
Nutrition Facts:
1-1/3 cup: 408 calories, 20g fat (5g saturated fat), 65mg cholesterol, 323mg sodium, 28g carbohydrate (7g sugars, 2g fiber), 28g protein.
7/24
Turkey Meatballs
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Our children call these “Gramby meatballs” because the recipe came from my dear mother-in-law. It’s a great way to make spinach palatable. I usually make a triple batch, bake them all and freeze the extras for a quick meal later. —Mimi Blanco, Bronxville, New York
Nutrition Facts:
3 meatballs: 234 calories, 10g fat (3g saturated fat), 121mg cholesterol, 568mg sodium, 9g carbohydrate (1g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 medium-fat meat, 0.500 starch.
8/24
Baked Salmon Patties
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Made in muffin pans and served with sauce on the side, these baked salmon patties make a fantastic light meal. You can also bake a double batch and freeze some for a quick lower-fat supper later on. —Nikki Haddad, Germantown, Maryland
Nutrition Facts:
2 salmon cakes: 266 calories, 9g fat (2g saturated fat), 48mg cholesterol, 914mg sodium, 17g carbohydrate (5g sugars, 3g fiber), 28g protein.
9/24
Pork Bowl
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
My family loves pork tenderloin as well as Thai food, so I decided to combine the two in this easy pressure-cooker dish. It is very simple to put together and is perfect for a weeknight. —Debbie Glasscock, Conway, Arkansas
Nutrition Facts:
1 serving: 384 calories, 7g fat (2g saturated fat), 86mg cholesterol, 1664mg sodium, 44g carbohydrate (33g sugars, 3g fiber), 34g protein.
10/24
Shrimp Noodle Bowls
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Here's a quick meal that feels as if it came from a restaurant. Cooked shrimp, bagged slaw and bottled dressing reduce the time needed to get it on the table. —Mary Bergfeld, Eugene, Oregon
Nutrition Facts:
1-1/3 cups: 260 calories, 3g fat (0 saturated fat), 147mg cholesterol, 523mg sodium, 36g carbohydrate (6g sugars, 2g fiber), 22g protein. Diabetic exchanges: 2 starch, 2 lean meat, 1 vegetable.
11/24
Thai Chicken Wraps
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Thanks to quick-cooking chicken, a convenient broccoli slaw mix and an easy peanut sauce, you can wrap up dinner in 25 minutes. —Trudy Williams, Shannonville, Ontario
Nutrition Facts:
1 wrap: 389 calories, 15g fat (3g saturated fat), 31mg cholesterol, 935mg sodium, 44g carbohydrate (12g sugars, 4g fiber), 21g protein.
12/24
Chicken Satay
Total Time
20 min
Servings
8 servings (1 cup sauce)
From the Recipe Creator:
This golden chicken satay is marinated and grilled, then served with a zesty Thai-style peanut butter sauce. —Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
3 ounces cooked chicken with 2 tablespoons sauce: 233 calories, 11g fat (4g saturated fat), 63mg cholesterol, 398mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
13/24
Easy Chicken Fried Rice
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
After my first child was born, I needed meals that were satisfying and fast. This easy chicken fried rice is now part of our regular dinner rotation. —Alicia Gower, Auburn, New York
Nutrition Facts:
1-1/2 cups: 548 calories, 25g fat (5g saturated fat), 163mg cholesterol, 934mg sodium, 43g carbohydrate (3g sugars, 3g fiber), 38g protein.
14/24
Egg Roll in a Bowl
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Frying anything at home is a little intimidating for me, but I love egg rolls. With this recipe, I've figured out a way to get the best part of the eggroll without the mess. If you prefer traditional egg rolls made with wrappers, you can use this as the filling! —Sue Mitchell, Leakey, Texas
Nutrition Facts:
1-1/4 cups chicken mixture with 3/4 cup rice: 451 calories, 11g fat (3g saturated fat), 81mg cholesterol, 591mg sodium, 58g carbohydrate (13g sugars, 6g fiber), 30g protein.
15/24
Shrimp Cobb Salad
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This salad is both healthy and delicious. I often use a grill pan, but you can simply saute too. Use any greens you like—it’s a versatile salad. —Nicholas Monfre, Hudson, Florida
Nutrition Facts:
1 serving: 726 calories, 59g fat (12g saturated fat), 349mg cholesterol, 1392mg sodium, 16g carbohydrate (3g sugars, 8g fiber), 36g protein.
16/24
Miso Soup
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Curl up with a steamy bowl of miso soup, a comforting meatless Monday meal when you need something delicious and lightning fast. You'll love the flavorful broth made with dashi powder, gingerroot and miso for its bold pop of savory goodness. —Taste Recipes Test Kitchen
Nutrition Facts:
1-1/4 cup: 233 calories, 3g fat (1g saturated fat), 0 cholesterol, 3733mg sodium, 29g carbohydrate (7g sugars, 2g fiber), 22g protein.
17/24
Broiled Cod
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This is the easiest and tastiest fish you'll serve. Even finicky eaters who think they don't like fish will love it because it lacks a fishy taste and is beautiful and flakey. —Kim Russell, North Wales, Pennsylvania
Nutrition Facts:
1 fillet: 168 calories, 5g fat (3g saturated fat), 75mg cholesterol, 365mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1 fat.
18/24
Chicken Caprese
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
I love a Caprese salad of tomatoes, basil and cheese, so why not try a chicken Caprese? You can grill this dish, but my family agrees it’s juicier straight from the oven. —Dana Johnson, Scottsdale, Arizona
Nutrition Facts:
1 serving: 525 calories, 34 g fat (11g saturated fat), 139 mg cholesterol, 761 mg sodium, 5 g carbohydrate (4 g sugars, 1 g fiber), 45 g protein.
19/24
Pesto Grilled Cheese
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I made up this recipe for students in the foods and nutrition class I teach. The kids like it so much, they often go home and fix it for their families. —Beth Hiott, York, South Carolina
Nutrition Facts:
1 sandwich: 445 calories, 27g fat (10g saturated fat), 35mg cholesterol, 759mg sodium, 32g carbohydrate (1g sugars, 2g fiber), 20g protein.
20/24
Chicken Quesadillas
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Leftover chicken gets Mexican flair from cumin in this fun main dish. The chicken quesadilla recipe has an impressive look and taste yet requires little preparation. —Linda Wetzel, Woodland Park, Colorado
Nutrition Facts:
1 each: 477 calories, 26g fat (13g saturated fat), 106mg cholesterol, 901mg sodium, 27g carbohydrate (1g sugars, 1g fiber), 31g protein.
21/24
Shrimp and Asparagus Risotto
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
This speedy method of making risotto works every time! —Kim Gray, Davie, Florida
Nutrition Facts:
1 serving: 424 calories, 15g fat (6g saturated fat), 157mg cholesterol, 661mg sodium, 39g carbohydrate (3g sugars, 1g fiber), 26g protein.
22/24
Copycat Chick-fil-A Chicken Salad
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
Inspired by Chick-fil-A chicken salad, this recipe is incredibly easy to make, and your family will love it. The sweet pickle relish gives it that signature taste. I like to use a thick crusty oat bread. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1 sandwich: 651 calories, 29g fat (5g saturated fat), 222mg cholesterol, 1386mg sodium, 45g carbohydrate (18g sugars, 4g fiber), 51g protein.
23/24
Sausage and Lentil Soup
Total Time
50 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
During the cooler months of the year, this soup makes regular appearances on our dinner table. It is approved by all, including my picky 6-year-old. —Kalyn Gensic, Ardmore, Oklahoma
Nutrition Facts:
1-1/3 cups: 390 calories, 17g fat (5g saturated fat), 41mg cholesterol, 1242mg sodium, 37g carbohydrate (3g sugars, 8g fiber), 22g protein.
24/24
Chicken Sweet Potato Skillet
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
One of the first things my husband made for me was a variation of this sweet potato skillet. Over the years, it's become a family favorite. Top it with cheese, sour cream, avocado, lettuce or anything else your family likes. —MacKenzie Wright, San Antonio, Texas
Nutrition Facts:
1-1/2 cups: 392 calories, 9g fat (2g saturated fat), 62mg cholesterol, 826mg sodium, 47g carbohydrate (15g sugars, 9g fiber), 29g protein.
High-Protein Lunch FAQ
What are some easy-prep high-protein lunches?
If you’re short on time, stick with protein sources that can be found in a can, like tuna or salmon. Just open the can, add mayonnaise, olive oil, mustard or dressing, then add the mixture to a salad or sandwich. Cracking open some chickpeas can result in a delicious, improvised dense bean salad. If you’re really strapped for time, a peanut butter and jelly sandwich will do in a pinch. If you have slightly more time to cook, you can prep the chicken for our slow-cooker Buffalo chicken salad in advance, then assemble the ingredients when you’re ready to eat.
How can I get 30 grams of protein for lunch?
For an extra-hearty lunch, layer your protein sources. First, start with a source of lean protein, like chicken, turkey, salmon, tuna, tofu, eggs or tempeh. Serve it with quinoa or wild rice, two grains that contain protein. Some veggies, like spinach, broccoli, artichokes and edamame, are also high in protein and help make the meal more nutritious and filling. Finally, add easy protein boosts, like hemp seeds, sunflower seeds, nuts and yogurt, to bring the total up to 30 grams per serving.
What are good sources of protein for a high-protein lunch?
Fish, chicken, turkey, ground beef, and vegetarian protein sources like eggs, lentils, tofu and beans pack the biggest nutritional punch, so aim to include one or more of these ingredients in your lunch. Yogurt, cheese, nuts, seeds and some veggies, like spinach and broccoli, are also great sources of protein. Best of all, these foods are incredibly versatile, so you can add them to soups, pastas, sandwiches, salads and more.
