16 High-Protein Lunch Ideas to Keep You Energized All Day
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Time to read 6 min
Let’s be real: lunch can really make or break your day. We've all had those sad desk salads or hastily thrown-together sandwiches that leave you staring at the clock, counting down the minutes until dinner! If you’re looking for something that will actually keep you full and focused, these 16 high-protein lunch recipes will power you through the day without making you feel like you need a nap by 2 p.m.! These meals are perfect for busy days when you need something filling, easy to make, and full of flavor.
Table of Contents
1. Grilled Chicken & Quinoa Bowl 2. Tuna Salad Lettuce Wraps 3. Tomato-Basil Chicken & Rice 4. Lentil & Veggie Stir-Fry 5. Turkey & Hummus Wrap 6. Chickpea & Avocado Salad 7. Egg & Veggie Frittata 8. Black Bean & Sweet Potato Bowl 9. Salmon Salad 10. Chicken & Veggie Stir-Fry 11. Shrimp & Avocado Salad 12. Cottage Cheese & Veggie Bowl 13. Beef & Broccoli Bowl 14. Greek Yogurt & Berry Parfait 15. Spicy Tofu Stir-Fry 16. Steak & Sweet Potato Salad
1. Grilled Chicken & Quinoa Bowl
Protein Fix: Quinoa is delicious and a complete protein, so it checks all the boxes. Add some lean grilled chicken, and you’re good to go.
Ingredients:
- 1 cup quinoa (cooked)
- 1 grilled chicken breast (sliced)
- ½ cup roasted vegetables (zucchini, bell peppers, or your choice)
- 1 tbsp cheese (feta)
- Olive oil & lemon juice for dressing
Instructions: Layer quinoa in a bowl. Top with grilled chicken, roasted vegetables, and feta. Drizzle with olive oil and lemon juice. Enjoy warm or cold!
2. Tuna Salad Lettuce Wraps
Protein Fix: Tuna packs a protein punch, and swapping bread for lettuce keeps it light but satisfying.
Ingredients:
- 1 can tuna (drained)
- 2 tbsp Greek yogurt or mayo
- 1 tbsp Dijon mustard
- 4 large lettuce leaves (Romaine or iceberg)
- ½ cucumber, sliced
- ¼ red onion, thinly sliced
Instructions:
Mix the tuna, yogurt (or mayo), and mustard in a bowl. Spoon the tuna mixture onto each lettuce leaf. Top with cucumber and red onion, then wrap and serve.
3. Tomato-Basil Chicken & Rice
You know those days when you’re starving, but you also want to feel like you’re doing something good for your body? This protein-packed chicken collagen bowl is like a warm hug. With Vitauthority Bone Broth Collagen, each scoop gives you 16g of protein & 13g of collagen!
Ingredients: (Serves 2)
- 2 bone-in chicken thighs
- ½ cup long-grain rice (uncooked)
- 1 cup water
- 1 scoop Vitauthority Bone Broth Collagen powder
- 1 large tomato (diced)
- olive oil (1 tbsp)
- (¼) tsp garlic powder
- Salt & pepper
- Basil (fresh)
Instructions: Preheat the oven to 375°F (190°C). Spread the uncooked rice in a medium baking dish, then add the diced tomato. Dissolve one (1) scoop of Vitauthority Bone Broth Collagen in 1 cup of water and pour it over the rice and tomatoes. Coat the chicken thighs with olive oil, then flavor them with garlic powder, salt, pepper, and a pinch of paprika. Place the thighs on top of the rice mixture, wrap with foil, and bake for 35 minutes. Take off the foil and continue baking for another 10-15 minutes until the chicken turns golden and the rice absorbs all the collagen-rich broth. Garnish with fresh basil and enjoy!
Related: A Guide to Bone Broth Collagen Powder (Health Benefits)
4. Lentil & Veggie Stir-Fry
Protein Fix: Lentils are the unsung hero of plant-based protein. Pair them with your favorite veggies for a meal that’s both hearty and healthy.
Ingredients:
- 1 cup cooked lentils
- 1 bell pepper, sliced
- 1 zucchini (sliced)
- 2 tbsp soy sauce
- 1 tbsp Canola or vegetable oils like sesame oil (for mild taste)
- 1 tsp garlic (minced)
Instructions: Heat/Warm the oil in a pan and sauté the garlic until fragrant. Add the vegetables and stir-fry until tender. Mix in the lentils and soy sauce, cooking for an additional 2-3 minutes. Serve hot.
Related: 10 Easy Ways to Eat More Greens and Boost Your Health
5. Turkey & Hummus Wrap
Protein Fix: Turkey and hummus combine forces for a protein-packed, grab-and-go lunch.
Ingredients:
- 1 whole wheat tortilla
- 4 slices turkey breast
- 2 tbsp hummus
- ¼ cucumber, thinly sliced
- Handful of spinach leaves
Instructions: Spread hummus on the tortilla. Layer with turkey, cucumber, and spinach. Roll up the tortilla and cut it in half. Serve cold.
6. Chickpea & Avocado Salad
Protein Fix: Chickpeas are not only a great source of protein, but they also add that perfect texture to this fresh and flavorful salad.
Ingredients:
- 1 can white beans (you can use chickpeas, too) (rinsed and drained)
- 1 avocado (diced)
- ½ diced cucumber
- Juice of one (1) lemon
- Salt and pepper to taste
Instructions:
Combine chickpeas, avocado, and cucumber in a bowl. Squeeze lemon juice over the salad, add salt and pepper. Toss and serve fresh.
7. Egg & Veggie Frittata
Protein Fix: Eggs are a classic choice when it comes to protein. This frittata is perfect for meal prep, and you can enjoy it all week long.
Ingredients:
- 6 eggs
- ½ cup cherry tomatoes, halved
- ½ cup spinach
- ¼ cup shredded cheese
- Salt and pepper
Instructions:
Set the oven temperature to 375°F (190°C) to preheat. Whisk the eggs until fluffy, seasoning them generously with salt and pepper. Mix in the spinach, tomatoes, and cheese. Pour (the mixture) into a greased baking dish and bake for 25 minutes.
8. Black Bean & Sweet Potato Bowl
Protein Fix: This is a Tex-Mex dream with the combination of black beans, sweet potatoes, and a dollop of Greek yogurt.
Ingredients:
- 1 sweet potato, diced and roasted
- ½ up black beans, rinsed
- ¼ cup salsa
- 2 tbsp Greek yogurt
- ¼ cup shredded cheddar cheese
Instructions: In a bowl, place the roasted sweet potato and black beans. Top with salsa, Greek yogurt, and cheese. Serve warm.
9. Salmon Salad
Protein Fix: Salmon is loaded with protein and omega-3s, making this salad a light but nutritious option.
Ingredients:
- 1 cup mixed greens
- 1 cooked salmon fillet, flaked
- ½ cucumber, sliced
- 1 tbsp olive oil
- 1 tbsp balsamic vinegar
Instructions: Toss greens and cucumber in a bowl. Drizzle with olive oil and balsamic vinegar after topping with salmon.
10. Chicken & Veggie Stir-Fry
Protein Fix: Simple yet effective, chicken and veggies stir-fried together are a quick fix for a protein-packed lunch.
Ingredients:
- 1 chicken breast, sliced
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 tbsp soy sauce
- 1 tsp garlic, minced
Instructions:
Heat oil in a pan and sauté garlic until fragrant. Cook until browned after adding the chicken, then add vegetables. Stir-fry with soy sauce until vegetables are tender. Serve with rice.
11. Shrimp & Avocado Salad
Protein Fix: Shrimp and avocado? Yes, please! This salad is fresh, flavorful, and full of protein.
Ingredients:
- 1 cup cooked shrimp
- 1 avocado, diced
- ½ cup cherry tomatoes, halved
- Juice of 1 lime
- Salt & pepper (to taste)
Instructions: Toss shrimp, avocado, and cherry tomatoes in a bowl. Squeeze lime juice over the salad, add salt and pepper. Serve chilled.
12. Cottage Cheese & Veggie Bowl
Protein Fix: Cottage cheese is a super versatile protein source, and when paired with fresh veggies, it makes for a perfect lunch.
Ingredients:
- 1 cup cottage cheese
- ½ cucumber, diced
- ½ cup cherry tomatoes (halved)
- Salt & pepper (to taste)
Instructions: Place cottage cheese in a bowl. Top with cucumber and tomatoes, season with salt and pepper.
13. Beef & Broccoli Bowl
Protein Fix: Easy to make, this classic beef and broccoli dish delivers a ton of protein. It’s just as good as (if not better) takeout.
Ingredients:
- ½ lb lean beef (sliced)
- 1 cup broccoli florets
- soy sauce (2 tbsp)
- sesame oil (1 tsp)
Instructions: Sauté beef in sesame oil until browned. Add broccoli and soy sauce, and stir-fry until tender. Serve over rice.
14. Greek Yogurt & Berry Parfait
Protein Fix: Greek yogurt is loaded with protein, and when layered with berries and granola, it’s basically dessert for lunch.
Ingredients:
- 1 cup Greek yogurt
- ½ cup mixed berries
- ¼ cup granola
Instructions: Layer Greek yogurt, berries, and granola in a bowl or glass. Repeat layers and serve chilled.
15. Spicy Tofu Stir-Fry
Protein Fix: Tofu is the ultimate protein sponge. Toss it with your favorite veggies for a satisfying, plant-based meal.
Ingredients:
- 1 block firm tofu, cubed
- ½ cup broccoli florets
- 2 tbsp soy sauce
- 1 tsp chili sauce
- 1 tsp sesame oil
Instructions: Stir-fry tofu in sesame oil until golden. Add broccoli, soy sauce, and chili sauce. Stir-fry until tender. Serve with rice.
16. Steak & Sweet Potato Salad
Protein Fix: A steak and sweet potato combo over greens is like the ultimate power meal. The balsamic glaze takes it to the next level.
Ingredients:
- 1 cup mixed greens
- 1 cooked steak (sliced)
- 1 roasted sweet potato, diced
- 1 tbsp balsamic glaze
Instructions: Arrange greens, steak, and sweet potato in a bowl. Drizzle with balsamic glaze and serve.
There you have it; 16 high-protein lunch ideas that will keep you fueled, full, and ready for the day! Whether you're a fan of meat, seafood, or plant-based options, there is always something to enjoy!
