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Keep your day going with these high protein lunch ideas made from healthy whole food protein sources! From fresh salads to hearty sandwiches, these recipes will keep you satisfied all afternoon long.
Need some midday meal inspiration that will keep you energized until dinner? As cookbook authors and recipe experts, we love finding protein-rich lunch recipes to combat that afternoon slump while delighting your taste buds.
Alex and I have created this list of favorite high protein lunch ideas that will keep you full until dinner, from hearty grain bowls to satisfying wraps, fresh salads, and creative sandwiches! We’ve also referenced some eye-opening nutritional guidance from the Mayo Clinic regarding optimal protein consumption.
What is a high protein lunch?
According to Mayo Clinic research, the ideal protein intake is 15–30 grams of protein at each meal. Interestingly, more is not better. Studies show eating more than 40 grams in one sitting is no more beneficial than consuming 15-30 grams in a meal. It’s about quality and timing, not just quantity!
Research suggests that most adults require approximately 60 grams of total daily protein, with that number increasing to 70-90 grams for those over age 40. Your midday meal should ideally deliver about 15-30 grams of this daily requirement, providing sustained energy when you need it most during the busy afternoon hours.
What are the healthiest protein sources?
The nutrition experts at Mayo Clinic emphasize that whole food proteins are preferred over powders and supplements every time. For optimal health benefits, focus on incorporating these excellent protein sources into your midday meals:
- Seafood varieties like salmon, tuna, and shrimp
- Lean poultry options, particularly skinless chicken and turkey breast
- Plant-based proteins including lentils, chickpeas, and black beans
- Low fat dairy products such as cottage cheese, Greek yogurt, and moderate amounts of cheese
- Nutrient-dense nuts and seeds like almonds, walnuts, hemp seeds, and chia seeds
Our top high protein lunch ideas
Mediterranean Tuna Salad
A Mediterranean twist on tuna salad with olives, capers, and fresh herbs. This flavorful version pairs wonderfully with whole grain pita or as a topping for a green salad.
35 g protein per serving
Pan Fried Tofu
Crispy on the outside, tender on the inside tofu that's seasoned to perfection. Pairs beautifully with rice and vegetables for a complete plant-based protein lunch.
17 g protein per serving
Salmon Salad
A fresh and filling salad featuring flaked salmon as the star protein. Perfect for meal prep and stays delicious for days in the refrigerator.
19 g protein per serving
Cottage Cheese Toast
Need a 5 minute high protein lunch? Cottage cheese on toast is an easy lunch idea or snack using this high protein cheese!
15 g protein per serving
Easy Tuna Wrap
A tuna wrap makes a tasty, easy lunch filled with tuna salad and crunchy veggies! Bookmark this recipe for high protein lunchtime inspiration.
23 g protein per serving
Salmon Sandwich with Dill Sauce
This salmon sandwich recipe is bursting with flavor! Top the savory fish with feta crumbles and creamy dill sauce. Variation: try a Smoked Salmon Sandwich
35 g protein per serving
Vegan Meatballs
Plant-based protein balls that are perfect for meal prep and incredibly versatile. These satisfying meatballs can be paired with pasta, stuffed in a sandwich, or served with a dipping sauce.
17 g per serving
Chicken Caesar Salad
This chicken Caesar salad recipe is a total winner for a high protein lunch! We’ll show you how to create this classic salad at home, complete with a creamy Caesar dressing, homemade croutons, and juicy pan seared chicken.
33 g protein per serving
Red Lentil Curry
This delicious red lentil curry is packed with flavor and plant based protein, topped with a sparkling cilantro chutney that makes it shine! Serve with rice as a hearty vegan dinner.
15 g protein per serving
Egg Salad Sandwich
This really is the best egg salad sandwich! The basic recipe is creamy, savory, and full of fresh herbs for an insane amount of flavor.
20 g protein per serving
Cottage Cheese Bowls
These cottage cheese breakfast bowls are a healthy and easy breakfast! Top them with berries or apple, cinnamon and a hint of honey.
21 g protein per serving
Avocado Tuna Salad
Creamy avocado replaces most of the mayo in this modern twist on tuna salad. The heart-healthy fats from the avocado complement the lean protein of the tuna perfectly.
22 g protein per serving
Lentil Sloppy Joes
These vegan lentil sloppy joes are deliciously filling plant-based dinner made with lentils, tomatoes, and seasonings! The tangy flavor makes them a crowd-pleaser, and they’re a huge hit at our house. Serve on a bun with pickles for the true sloppy joe experience.
15 g protein per serving
Shrimp Salad
Tender, succulent shrimp tossed in a light dressing with crunchy vegetables. This elegant salad provides lean protein that's perfect for a refreshing yet satisfying lunch.
26 g per serving
Easy Rice Bowl
This easy rice bowl comes together in a flash! This fast dinner stars black beans and veggies with zingy cilantro lime ranch sauce.
20 g per serving
Tarragon Chicken Salad
This tarragon chicken salad recipe is perfect for a high protein lunch. Savory chicken, crisp veggies, and a creamy dressing with the herbaceous pop of tarragon make a uniquely delicious sandwich or spread. It’s a family favorite over here!
28 g protein per serving
Tofu Broccoli Stir Fry
This tofu broccoli stir fry comes to the dinnertime rescue! Broccoli florets and tofu cubes are tossed in a tangy, savory sauce for a vegetarian and vegan dinner everyone will love. Even better, it’s ready in just 30 minutes.
17 g protein per serving
Avocado Egg Salad
This creamy avocado egg salad is packed with healthy fats and fresh flavor! It’s the perfect lunch idea or protein-packed snack that’s ready in minutes.
14 g protein per serving
Sweet Potato Lentil Soup
This sweet potato lentil soup is cozy and creamy: a delicious mix of aromatic vegetables with a hint of savory spices. It’s a healthy vegan soup that’s also budget friendly—great as a dinner idea with crusty bread or a simple make ahead lunch.
16 g protein per serving
Salmon Cakes
Salmon patties, aka salmon cakes -- make the best high protein lunch! Using canned salmon makes them fast and easy. Serve with tartar dipping sauce.
30 g protein per serving (2 patties)
Recipe ideas for breakfast and dinner
For more recipe inspiration, head to these posts:
The Ultimate egg salad sandwich is amazing. I love addition of the Greek yogurt for the added protein. So delicious!
The cottage cheese toast is also terrific.
I’m going to try the Mediterranean tuna salad next!
I made several of your vegetarian soups this winter, and found them to be awesome.