High-protein lunch benefits : 13 lunch recipes, 20+ grams excellent protein per serving
High-protein lunch benefits : When it comes to protein, the most important thing to monitor is your overall daily intake. As long as you’re eating enough daily protein for optimal health (over 100 grams a day for most people), when you eat it doesn’t matter as much.
High-protein lunch benefits : “Most important is the total protein intake,” Alyssa Olenick, Ph.D., an exercise physiologist and sports nutritionist, tells mindbodygreen. That said, “it’s ideal for us to consume our protein across the day, in each of the meals that we’re eating.”
High-protein lunch benefits : Research shows that eating a higher-protein lunch1 can make it easier to increase your total daily protein intake. Spreading your protein throughout the day also helps ensure that you’re constantly stimulating muscle protein synthesis (MPS), or the creation of new muscle.
High-protein lunch benefits : High-quality protein (that contains 2-3 grams of leucine) stimulates an MPS response for around two to three hours2. As nutritionist Maggie Moon, M.S., R.D., points out, by only eating a high-protein dinner (as many Americans do), you’re limiting the number of hours your body can construct muscle.
This isn’t just good for bodybuilders—being adequately muscled supports a healthy metabolism and insulin sensitivity, and sets you up for healthier aging.
“It’s important to think about how to get more protein throughout a day in more moderate doses… We want to make sure that we’re restoring our protein stores every three to five hours,” explains Moon.
High-protein lunch benefits :
Protein is also very satiating; it will keep you full for longer than carbs or fats.3 This makes it an essential part of a balanced lunch that will help you cruise through the afternoon slump.
High-protein lunch benefits : It’s important to eat enough protein every day—over 100 grams will be ideal for most people. Eating a high-protein lunch can help you meet this daily quota and ensure that your body is primed to build muscle throughout the day.
High-protein lunch staples
Beef: 19.5 grams of protein (1.5 grams of leucine) per 4-oz serving of 80% lean meat ground beef4
Salmon: 21 grams of protein (1.7 grams of leucine) per 4-oz serving of wild-caught Atlantic salmon5
Turkey: 28.75 grams of protein (2.4 grams of leucine) per 4-oz serving of cooked ground turkey6
Tuna: 24.75 grams of protein (2 grams of leucine) per 4-oz serving of bluefin tuna7
Whey protein powder: 25 grams of protein (2.5 grams of leucine) per serving, depending on the brand
Eggs: 6 grams of protein (0.5 gram of leucine) per large whole egg 8
Lentils: 23 grams of protein (1.75 grams of leucine) per ½9-cup serving of dried pink or red lentils9
Tofu: 21 grams of protein (1.75 grams of leucine) per ½9-cup serving of firm tofu10
Recipes
These lunch recipes all pack at least 20 grams of protein—plus plenty of healthy fats and fiber. They can all be made ahead of time to make your lunch hour a breeze:
1.Curried Chicken & Kale Salad With Creamy Harissa Dressing
Approximate protein per serving: 56 grams
High-protein lunch benefits : Goat cheese and harissa are a match made in heaven, and this flavorful salad is proof. This recipe makes four servings so you can have a delicious and protein-packed lunch on hand all week long. Bonus: It’s safe for those with gluten sensitivities.
2.Spicy-Sweet Salmon Lettuce Wraps With Peach Slaw
Image by Emma Loewe
Approximate protein per serving: 21 grams
High-protein lunch benefits : These lettuce wraps get high-quality protein from sockeye salmon and make for an easy summertime lunch, when peaches are at their peak. “I love recommending fatty fish because those omega-3s are so important for brain health,” says Moon. Pro tip: Leave the skin on—it’s a concentrated source of these healthy fats!
Image by Emma Loewe
3.Breakfast-for-Lunch Sausage Burrito
Approximate protein per serving: 25 grams
High-protein lunch benefits : This humble breakfast burrito offers an easy way to get protein (from the eggs and sausage), fiber (from the veggies), and healthy fats (from the avocado). And it’s so easy to make your own: Swap in any fresh or frozen produce you have on hand, and feel free to replace the sausage with black or pinto beans for a vegetarian-friendly twist.
4.Wholesome Millet Burgers
Approximate protein per serving: 20 grams
High-protein lunch benefits : Not your typical veggie burger, this plant-based recipe leans on millet—a member of the cereal family that’s rich in copper, folate, magnesium, and B-complex vitamins—for a rich taste and satisfying texture. Make a big batch on Sunday and eat them as a sandwich or topped on salad during the week. You’ll need to make a pretty hefty pattie to reach 20 grams of protein (this recipe comes to around 45 grams total), but you can top yours with an egg or two for an additional 6-12 grams of leucine-rich protein.
5.Dilly Chicken Salad on Toast
Approximate protein per serving: 30 grams
High-protein lunch benefits : Chicken salad can be bland, but trust Melissa Ben-Ishay (of Baked By Melissa fame) to come up with a twist you’ll actually crave every day. Don’t skimp on the dill and pickles—they give this recipe its big flavor.
6.Hearty Minestrone With Meatballs
Approximate protein per serving: 23 grams
High-protein lunch benefits : For a cozy and satisfying winter lunch that comes together surprisingly quickly, you can’t beat minestrone. This recipe calls for pork or dark meat turkey, but feel free to swap in any type of meat you have on hand.
7.Sheet Pan Turmeric Chicken With Sweet Potatoes & Chickpeas
Approximate protein per serving: 26 grams
High-protein lunch benefits : For an easy set-it-and-forget-it lunch, try this sheet pan chicken and chickpea bake, jazzed up with anti-inflammatory turmeric.
8.Chicken Congee
Approximate protein per serving: 26 grams
High-protein lunch benefits : For a warm hug in lunch form, try this chicken congee (rice porridge) recipe. You can get creative with the toppings: Dress with chopped ginger, scallions, chives, and/or soy sauce for added complexity.
9.Marinated Chickpeas
Approximate protein per serving: 20 grams
High-protein lunch benefits : Soaking chickpeas in a bath of garlic, bay leaves, and chilis gives them a punchy quality that only gets better the longer they sit in the fridge. Whip up a batch for lunch to enjoy on top of lettuce or in a pita or wrap. Swap the honey for the sweetener of your choice to make this recipe vegan. Up the protein content by topping them with the yogurt of your choice.
10.Grains & Greens Bowl
Approximate protein per serving: Depends on the recipe
High-protein lunch benefits : For a simple plug-and-play lunch that packs a nutritional punch, Moon loves grains and greens bowls. “They’re such a simple way to get a balanced meal with whole grains, leafy greens, and plant or animal protein.”
11.Raspberry Chia Jam Sandwich
Approximate protein per serving: 21 grams
High-protein lunch benefits : Who said PB&Js are for kids? This more nutrient-dense take combines homemade chia jam, rich sunflower butter, and coconut yogurt for some added protein. And don’t worry—it’s just as delicious as the original.
12.Chicken Crust Taco Pizza
Approximate protein per serving: 22 grams
High-protein lunch benefits : This keto-friendly recipe uses ground chicken thigh as a higher-protein alternative to a standard crust. From there, you can have fun with the toppings, but you can’t go wrong with the classic three-cheese and black olives.
13.French Lentils & Fennel Salad
Approximate protein per serving: 20 grams
High-protein lunch benefits : This recipe combines lentils and smoked salmon for a lunch salad that will actually keep you fueled until dinner. Perfect packed lunch for the office, found.
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