Protein is an essential nutrient for your body, especially if you want to lose weight. Protein helps you feel full, boosts your metabolism, and preserves your muscle mass. However, eating the same protein sources every day can get boring and monotonous.
That’s why we have compiled a list of 30 high protein lunch recipes for weight loss that are easy, delicious, and varied.
These recipes will help you meet your protein needs, satisfy your taste buds, and keep you on track with your weight loss goals. Let’s get started!
Discover How This Simple “Meal Plan” Changes My Life Watch the video below to see if this effortless “Way Of Eating” will work for you…
How I Discovered the Power of Protein
I used to struggle with my weight for a long time. I tried different diets, but none of them worked for me. I always felt hungry, tired, and frustrated.
I thought that eating less and exercising more was the only way to lose weight, but I was wrong. One day, I stumbled upon an article that changed my life.
It was about the benefits of protein for weight loss. It explained how protein can help you burn more calories, reduce your appetite, and maintain your muscle mass.
It also gave some examples of high protein foods and how to incorporate them into your meals. I was intrigued by this article, and I decided to give it a try.
I started to eat more protein-rich foods, such as eggs, chicken, fish, beans, nuts, and cheese. I also reduced my intake of carbs, such as bread, pasta, rice, and sweets.
I noticed a difference in my energy levels, my mood, and my body. I felt more satisfied, more alert, and more confident. I also started to lose weight, without feeling deprived or hungry.
I was amazed by the results, and I wanted to share my experience with others. That’s why I created this blog, where I post my favorite high protein lunch recipes for weight loss. I hope you enjoy them as much as I do!
Discover How This Simple “Meal Plan” Changes My Life Watch the video below to see if this effortless “Way Of Eating” will work for you…
30 High Protein Lunch Recipes for Weight Loss Step by Step
Here are 30 high protein lunch recipes for weight loss that you can try at home. They are easy to make, tasty, and nutritious.
They also have different flavors, textures, and ingredients, so you won’t get bored of eating the same thing every day. You can also customize them according to your preferences and availability of ingredients. Just make sure to use lean protein sources, low-fat dairy products, whole grains, fruits, and vegetables.
Also, watch your portion sizes and avoid adding too much salt, sugar, or oil. These recipes will provide you with enough protein, fiber, vitamins, and minerals to keep you healthy and happy. Enjoy!
1. Chicken and Avocado Salad
This salad is fresh, creamy, and satisfying. It combines tender chicken, creamy avocado, crunchy lettuce, and tangy lemon dressing. It is high in protein, healthy fats, and fiber, and low in carbs and calories. It is also gluten-free and dairy-free.
Ingredients:
- 2 cups of cooked chicken, shredded or chopped
- 1 ripe avocado, peeled and diced
- 4 cups of lettuce, chopped
- 2 tablespoons of lemon juice
- 2 tablespoons of olive oil
- Salt and pepper to taste
Directions:
- In a large bowl, toss the chicken and avocado with half of the lemon juice and olive oil. Season with salt and pepper to taste.
- In another bowl, toss the lettuce with the remaining lemon juice and olive oil. Season with salt and pepper to taste.
- Divide the lettuce among four plates or containers. Top with the chicken and avocado mixture. Enjoy!
Nutrition Facts:
- Serving size: 1/4 of the recipe
- Calories: 287
- Protein: 23 g
- Fat: 20 g
- Carbs: 7 g
- Fiber: 5 g
2. Tuna and Egg Sandwich
This sandwich is filling, tasty, and easy to make. It combines canned tuna, hard-boiled eggs, mayonnaise, mustard, and whole wheat bread. It is high in protein, omega-3 fatty acids, and complex carbs, and low in fat and calories. It is also rich in iron, calcium, and vitamin D.
Ingredients:
- 1 can of tuna, drained and flaked
- 2 hard-boiled eggs, peeled and chopped
- 2 tablespoons of mayonnaise
- 1 teaspoon of mustard
- Salt and pepper to taste
- 4 slices of whole wheat bread
- Lettuce leaves (optional)
Directions:
- In a small bowl, mix the tuna, eggs, mayonnaise, and mustard. Season with salt and pepper to taste.
- Spread the tuna mixture evenly over two slices of bread. Top with lettuce leaves if desired. Cover with the remaining slices of bread. Cut into halves or quarters. Enjoy!
Nutrition Facts:
- Serving size: 1/2 of the recipe
- Calories
- Protein: 32 g
- Fat: 12 g
- Carbs: 27 g
- Fiber: 4 g
3. Turkey and Cheese Wrap
This wrap is simple, delicious, and portable. It combines sliced turkey, cheese, spinach, and tomato in a whole wheat tortilla. It is high in protein, calcium, and iron, and low in fat and calories. It is also a good source of vitamin C and folate.
Ingredients:
- 1 whole wheat tortilla
- 2 ounces of sliced turkey
- 1 slice of cheese
- 1/4 cup of spinach leaves
- 1/4 cup of chopped tomato
- Salt and pepper to taste
Directions:
- Lay the tortilla on a flat surface. Place the turkey and cheese on one half of the tortilla. Top with the spinach and tomato. Season with salt and pepper to taste.
- Fold the tortilla over the filling and press lightly to seal. Cut into halves or quarters. Enjoy!
Nutrition Facts:
- Serving size: 1 wrap
- Calories: 260
- Protein: 20 g
- Fat: 10 g
- Carbs: 25 g
- Fiber: 3 g
4. Greek Yogurt and Granola Parfait
This parfait is creamy, crunchy, and fruity. It combines Greek yogurt, granola, berries, and honey in a glass or a jar. It is high in protein, probiotics, and antioxidants, and low in fat and calories. It is also gluten-free and vegetarian.
Ingredients:
- 1 cup of plain Greek yogurt
- 1/4 cup of granola
- 1/4 cup of mixed berries
- 1 tablespoon of honey
Directions:
- In a glass or a jar, layer the yogurt, granola, and berries. Drizzle the honey over the top. Enjoy!
Nutrition Facts:
- Serving size: 1 parfait
- Calories: 280
- Protein: 18 g
- Fat: 6 g
- Carbs: 42 g
- Fiber: 4 g
5. Quinoa and Black Bean Salad
This salad is hearty, colorful, and flavorful. It combines cooked quinoa, black beans, corn, tomato, onion, cilantro, and lime juice in a large bowl. It is high in protein, fiber, and magnesium, and low in fat and calories. It is also vegan and gluten-free.
Ingredients:
- 2 cups of cooked quinoa
- 1 can of black beans, rinsed and drained
- 1 cup of corn kernels
- 1 cup of chopped tomato
- 1/4 cup of chopped onion
- 1/4 cup of chopped cilantro
- 2 tablespoons of lime juice
- Salt and pepper to taste
Directions:
- In a large bowl, toss the quinoa, black beans, corn, tomato, onion, and cilantro. Drizzle the lime juice over the salad. Season with salt and pepper to taste.
- Enjoy as it is, or refrigerate for later use.
Nutrition Facts:
- Serving size: 1/4 of the recipe
- Calories: 274
- Protein: 13 g
- Fat: 3 g
- Carbs: 50 g
- Fiber: 10 g
6. Egg and Cheese Muffins
These muffins are fluffy, cheesy, and savory. They are made with eggs, cheese, milk, and seasonings in a muffin tin. They are high in protein, calcium, and vitamin A, and low in carbs and calories. They are also gluten-free and keto-friendly.
Ingredients:
- 6 eggs
- 1/4 cup of milk
- 1/2 cup of shredded cheese
- Salt, pepper, garlic powder, and onion powder to taste
Directions:
- Preheat the oven to 180°C (350°F) and spray a 12-cup muffin tin with cooking spray.
- In a medium bowl, whisk the eggs and milk. Stir in the cheese and seasonings.
- Divide the egg mixture evenly among the muffin cups, filling them about 3/4 full.
- Bake for 15 to 20 minutes, or until the muffins are set and golden.
- Enjoy hot or cold, or store in an airtight container in the fridge for up to 3 days.
Nutrition Facts:
- Serving size: 1 muffin
- Calories: 87
- Protein: 7 g
- Fat: 6 g
- Carbs: 1 g
- Fiber: 0 g
7. Peanut Butter and Banana Smoothie
This smoothie is smooth, creamy, and sweet. It blends peanut butter, banana, milk, and ice in a blender. It is high in protein, potassium, and healthy fats, and low in sugar and calories. It is also vegetarian and gluten-free.
Ingredients:
- 1/4 cup of peanut butter
- 1 ripe banana
- 1 cup of milk
- 1 cup of ice
Directions:
- In a blender, combine the peanut butter, banana, milk, and ice. Blend until smooth and frothy.
- Pour into a glass or a bottle. Enjoy!
Nutrition Facts:
- Serving size: 1 smoothie
- Calories: 386
- Protein: 17 g
- Fat: 22 g
- Carbs: 36 g
- Fiber: 5 g
8. Chicken and Vegetable Stir-Fry
This stir-fry is quick, easy, and delicious. It stir-fries chicken, broccoli, carrots, and onion in a skillet with soy sauce, honey, and sesame oil. It is high in protein, vitamin C, and vitamin A, and low in fat and calories. It is also gluten-free and dairy-free.
Ingredients:
- 1 tablespoon of oil
- 1 pound of chicken breast, cut into bite-sized pieces
- Salt and pepper to taste
- 2 cups of broccoli florets
- 1 cup of sliced carrots
- 1/4 cup of chopped onion
- 1/4 cup of soy sauce
- 2 tablespoons of honey
- 1 teaspoon of sesame oil
- Sesame seeds for garnish (optional)
Directions:
- In a large skillet over medium-high heat, heat the oil. Season the chicken with salt and pepper and add to the skillet. Cook for 15 to 20 minutes, stirring occasionally, until golden and cooked through. Transfer to a plate and keep warm.
- In the same skillet, add the broccoli, carrots, onion, soy sauce, honey, and sesame oil. Stir-fry for 10 to 15 minutes, until the vegetables are crisp-tender and the sauce is thickened.
- Return the chicken to the skillet and toss to coat with the sauce. Sprinkle with sesame seeds if desired. Enjoy!
Nutrition Facts:
- Serving size: 1/4 of the recipe
- Calories: 277
- Protein: 30 g
- Fat: 9 g
- Carbs: 20 g
- Fiber: 3 g
9. Cottage Cheese and Fruit Bowl
This bowl is light, refreshing, and satisfying. It combines cottage cheese, fruit, nuts, and honey in a bowl. It is high in protein, calcium, and vitamin C, and low in fat and calories. It is also vegetarian and gluten-free.
Ingredients:
- 1 cup of cottage cheese
- 1/2 cup of mixed fruit, such as berries, grapes, or melon
- 2 tablespoons of chopped nuts, such as almonds, walnuts, or pistachios
- 1 tablespoon of honey
Directions:
- In a bowl, layer the cottage cheese, fruit, and nuts. Drizzle the honey over the top. Enjoy!
Nutrition Facts:
- Serving size: 1 bowl
- Calories: 260
- Protein: 20 g
- Fat: 10 g
- Carbs: 25 g
- Fiber: 3 g
10. Hummus and Veggie Wrap
This wrap is crunchy, creamy, and flavorful. It spreads hummus, lettuce, cucumber, tomato, and feta cheese in a whole wheat tortilla. It is high in protein, fiber, and calcium, and low in fat and calories. It is also vegetarian and rich in vitamin K and folate.
Ingredients:
- 1 whole wheat tortilla
- 1/4 cup of hummus
- 1/4 cup of lettuce, shredded
- 1/4 cup of cucumber, sliced
- 1/4 cup of tomato, chopped
- 2 tablespoons of feta cheese, crumbled
- Salt and pepper to taste
Directions:
- Lay the tortilla on a flat surface. Spread the hummus evenly over the tortilla. Top with the lettuce, cucumber, tomato, and feta cheese. Season with salt and pepper to taste.
- Roll the tortilla up and cut into halves or quarters. Enjoy!
Nutrition Facts:
- Serving size: 1 wrap
- Calories: 280
- Protein: 12 g
- Fat: 11 g
- Carbs: 35 g
- Fiber: 6 g
11. Salmon and Quinoa Salad
This salad is hearty, nutritious, and delicious. It combines cooked salmon, quinoa, spinach, avocado, and lemon dressing in a large bowl. It is high in protein, omega-3 fatty acids, and magnesium, and low in carbs and calories. It is also gluten-free and dairy-free.
Ingredients:
- 2 cups of cooked salmon, flaked
- 2 cups of cooked quinoa
- 4 cups of baby spinach
- 1 ripe avocado, peeled and diced
- 2 tablespoons of lemon juice
- 2 tablespoons of olive oil
- Salt and pepper to taste
Directions:
- In a large bowl, toss the salmon and quinoa with half of the lemon juice and olive oil. Season with salt and pepper to taste.
- In another bowl, toss the spinach and avocado with the remaining lemon juice and olive oil. Season with salt and pepper to taste.
- Divide the spinach mixture among four plates or containers. Top with the salmon and quinoa mixture. Enjoy!
Nutrition Facts:
- Serving size: 1/4 of the recipe
- Calories: 424
- Protein: 30 g
- Fat: 23 g
- Carbs: 28 g
- Fiber: 6 g
12. Ham and Cheese Croissant
This croissant is warm, buttery, and cheesy. It bakes ham and cheese in a ready-made croissant dough in the oven. It is high in protein, calcium, and vitamin B12, and low in sugar and calories. It is also rich in selenium and niacin.
Ingredients:
- 1 tube of refrigerated croissant dough
- 8 slices of ham
- 8 slices of cheese
- 1 egg, beaten
- Sesame seeds for garnish (optional)
Directions:
- Preheat the oven to 190°C (375°F) and line a baking sheet with parchment paper.
- Unroll the croissant dough and separate into 8 triangles. Place a slice of ham and cheese on each triangle. Roll up the triangles from the wide end to the point, and place them on the prepared baking sheet. Brush the tops with the beaten egg and sprinkle with sesame seeds if desired.
- Bake for 12 to 15 minutes, or until golden and puffy. Enjoy!
Nutrition Facts:
- Serving size: 1 croissant
- Calories: 260
- Protein: 13 g
- Fat: 15 g
- Carbs: 19 g
- Fiber: 1 g
13. Lentil and Vegetable Soup
This soup is cozy, hearty, and comforting. It simmers lentils, vegetables, broth, and spices in a pot until tender and flavorful. It is high in protein, fiber, and iron, and low in fat and calories. It is also vegan and gluten-free.
Ingredients:
- 1 tablespoon of oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 1 cup of dried lentils, rinsed and drained
- 4 cups of vegetable broth
- 2 teaspoons of cumin
- 1 teaspoon of paprika
- Salt and pepper to taste
- Parsley for garnish (optional)
Directions:
- In a large pot over medium-high heat, heat the oil. Add the onion and garlic and cook for 5 to 10 minutes, stirring occasionally, until soft and translucent.
- Add the carrots, celery, lentils, broth, cumin, paprika, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 25 to 30 minutes, or until the lentils and vegetables are tender.
- Enjoy as it is, or blend some or all of the soup for a creamier texture. Garnish with parsley if desired.
Nutrition Facts:
- Serving size: 1/4 of the recipe
- Calories: 240
- Protein: 14 g
- Fat: 5 g
- Carbs: 37 g
- Fiber: 16 g
14. Beef and Broccoli Stir-Fry
This stir-fry is quick, easy, and delicious. It stir-fries beef, broccoli, and onion in a skillet with soy sauce, brown sugar, and cornstarch. It is high in protein, vitamin C, and zinc, and low in fat and calories. It is also gluten-free and dairy-free.
Ingredients:
- 1 tablespoon of oil
- 1 pound of beef sirloin, thinly sliced
- Salt and pepper to taste
- 2 cups of broccoli florets
- 1/4 cup of chopped onion
- 1/4 cup of soy sauce
- 2 tablespoons of brown sugar
- 1 tablespoon of cornstarch
- Sesame seeds for garnish (optional)
Directions:
- In a large skillet over medium-high heat, heat the oil. Season the beef with salt and pepper and add to the skillet. Cook for 10 to 15 minutes, stirring occasionally, until browned and cooked through. Transfer to a plate and keep warm.
- In the same skillet, add the broccoli and onion. Stir-fry for 10 to 15 minutes, until the broccoli is crisp-tender and the onion is soft.
- In a small bowl, whisk the soy sauce, brown sugar, and cornstarch. Pour over the broccoli and onion and bring to a boil. Cook for 5 minutes, stirring, until the sauce is thickened and glossy.
- Return the beef to the skillet and toss to coat with the sauce. Sprinkle with sesame seeds if desired. Enjoy!
Nutrition Facts:
- Serving size: 1/4 of the recipe
- Calories: 267
- Protein: 27 g
- Fat: 10 g
- Carbs: 18 g
- Fiber: 2 g
15. Roasted Chickpea and Kale Salad
This salad is crunchy, chewy, and savory. It roasts chickpeas, kale, and garlic in the oven with olive oil, salt, and pepper. It is high in protein, fiber, and vitamin A, and low in carbs and calories. It is also vegan and gluten-free.
Ingredients:
- 1 can of chickpeas, rinsed and drained
- 4 cups of kale, chopped
- 4 garlic cloves, peeled and sliced
- 2 tablespoons of olive oil
- Salt and pepper to taste
Directions:
- Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
- In a large bowl, toss the chickpeas, kale, garlic, olive oil, salt, and pepper. Spread the mixture evenly on the prepared baking sheet.
- Bake for 25 to 30 minutes, or until the chickpeas are crispy and the kale is wilted and charred.
- Enjoy as it is, or add your favorite dressing or toppings.
Nutrition Facts:
- Serving size: 1/4 of the recipe
- Calories: 216
- Protein: 9 g
- Fat: 10 g
- Carbs: 25 g
- Fiber: 7 g
16. Cheese and Tomato Omelet
This omelet is fluffy, cheesy, and tomatoey. It cooks eggs, cheese, and tomato in a skillet with butter, salt, and pepper. It is high in protein, calcium, and lycopene, and low in carbs and calories. It is also gluten-free and vegetarian.
Ingredients:
- 2 eggs
- 2 tablespoons of milk
- Salt and pepper to taste
- 1 tablespoon of butter
- 1/4 cup of shredded cheese
- 1/4 cup of chopped tomato
Directions:
- In a small bowl, whisk the eggs and milk. Season with salt and pepper to taste.
- In a medium skillet over medium-low heat, melt the butter. Pour the egg mixture into the skillet and tilt to cover the bottom. Cook for 5 minutes, or until the eggs are set.
- Sprinkle the cheese and tomato over half of the omelet. Fold the other half over the filling and press lightly to seal. Slide the omelet onto a plate and enjoy!
Nutrition Facts:
- Serving size: 1 omelet
- Calories: 310
- Protein: 18 g
- Fat: 24 g
- Carbs: 5 g
- Fiber: 1 g
17. Chicken and Rice Bowl
This bowl is warm, cozy, and satisfying. It combines cooked chicken, rice, corn, beans, salsa, and cheese in a bowl. It is high in protein, complex carbs, and fiber, and low in fat and calories. It is also rich in vitamin B6 and folate.
Ingredients:
- 2 cups of cooked chicken, shredded or chopped
- 2 cups of cooked rice
- 1 cup of corn kernels
- 1 cup of black beans, rinsed and drained
- 1/2 cup of salsa
- 1/2 cup of shredded cheese
- Cilantro for garnish (optional)
Directions:
- In a large microwave-safe bowl, combine the chicken, rice, corn, beans, and salsa. Microwave for 5 minutes, or until heated through.
- Sprinkle the cheese over the top and microwave for another minute, or until melted.
- Garnish with cilantro if desired. Enjoy!
Nutrition Facts:
- Serving size: 1/4 of the recipe
- Calories: 386
- Protein:
18. Pasta and Meatballs
This pasta is hearty, savory, and satisfying. It cooks pasta, meatballs, and tomato sauce in a pot until tender and flavorful. It is high in protein, complex carbs, and lycopene, and low in fat and calories. It is also rich in iron and vitamin C.
Ingredients:
- 8 ounces of whole wheat pasta
- 1 pound of lean ground beef
- 1/4 cup of bread crumbs
- 1 egg
- Salt, pepper, garlic powder, and onion powder to taste
- 2 cups of tomato sauce
- Parsley for garnish (optional)
Directions:
- In a large pot of boiling water, cook the pasta according to the package directions. Drain and return to the pot.
- In a medium bowl, mix the beef, bread crumbs, egg, and seasonings. Shape into 16 small meatballs.
- In a large skillet over medium-high heat, cook the meatballs for 15 to 20 minutes, turning occasionally, until browned and cooked through. Transfer to a plate and keep warm.
- In the same skillet, bring the tomato sauce to a boil. Reduce the heat and simmer for 10 minutes, stirring occasionally, until slightly thickened.
- Add the pasta and meatballs to the sauce and toss to combine. Sprinkle with parsley if desired. Enjoy!
Nutrition Facts:
- Serving size: 1/4 of the recipe
- Calories: 415
- Protein: 32 g
- Fat: 12 g
- Carbs: 49 g
- Fiber: 7 g
19. Peanut Butter and Jelly Sandwich
This sandwich is classic, simple, and sweet. It spreads peanut butter and jelly on whole wheat bread. It is high in protein, healthy fats, and complex carbs, and low in sugar and calories. It is also vegetarian and rich in niacin and vitamin E.
Ingredients:
- 2 slices of whole wheat bread
- 2 tablespoons of peanut butter
- 1 tablespoon of jelly
Directions:
- Lay the bread slices on a flat surface. Spread the peanut butter evenly over one slice of bread. Spread the jelly evenly over the other slice of bread.
- Sandwich the bread slices together, with the peanut butter and jelly facing each other. Cut into halves or quarters. Enjoy!
Nutrition Facts:
- Serving size: 1 sandwich
- Calories: 327
- Protein: 13 g
- Fat: 17 g
- Carbs: 36 g
- Fiber: 5 g
20. Chicken and Cheese Quesadilla
This quesadilla is cheesy, spicy, and crispy. It fills a whole wheat tortilla with chicken, cheese, salsa, and cilantro. It is high in protein, calcium, and vitamin B12, and low in fat and calories. It is also rich in vitamin K and folate.
Ingredients:
- 1 whole wheat tortilla
- 1/2 cup of cooked chicken, shredded or chopped
- 1/4 cup of shredded cheese
- 2 tablespoons of salsa
- 1 tablespoon of chopped cilantro
- Cooking spray
Directions:
- Lay the tortilla on a flat surface. Sprinkle the cheese evenly over one half of the tortilla. Top with the chicken, salsa, and cilantro. Fold the tortilla over the filling and press lightly to seal.
- In a large skillet over medium-high heat, spray some cooking spray. Place the quesadilla in the skillet and cook for 3 to 4 minutes per side, or until golden and crispy.
- Cut into wedges and enjoy!
Nutrition Facts:
- Serving size: 1 quesadilla
- Calories: 310
- Protein: 27 g
- Fat: 12 g
- Carbs: 28 g
- Fiber: 4 g
21. Greek Salad
This salad is fresh, tangy, and crunchy. It combines lettuce, tomato, cucumber, olives, feta cheese, and lemon dressing in a large bowl. It is high in protein, fiber, and calcium, and low in carbs and calories. It is also vegetarian and gluten-free.
Ingredients:
- 4 cups of lettuce, chopped
- 1 cup of chopped tomato
- 1 cup of sliced cucumber
- 1/4 cup of sliced black olives
- 1/4 cup of crumbled feta cheese
- 2 tablespoons of lemon juice
- 2 tablespoons of olive oil
- Salt and pepper to taste
Directions:
- In a large bowl, toss the lettuce, tomato, cucumber, olives, and feta cheese. Drizzle the lemon juice and olive oil over the salad. Season with salt and pepper to taste.
- Enjoy as it is, or refrigerate for later use.
Nutrition Facts:
- Serving size: 1/4 of the recipe
- Calories: 156
- Protein: 5 g
- Fat: 12 g
- Carbs: 8 g
- Fiber: 2 g
22. Egg Salad Sandwich
This sandwich is creamy, eggy, and satisfying. It mixes hard-boiled eggs, mayonnaise, mustard, and celery in a small bowl. It is high in protein, choline, and vitamin D, and low in sugar and calories. It is also gluten-free and vegetarian.
Ingredients:
- 4 hard-boiled eggs, peeled and chopped
- 2 tablespoons of mayonnaise
- 1 teaspoon of mustard
- 1/4 cup of chopped celery
- Salt and pepper to taste
- 4 slices of gluten-free bread
- Lettuce leaves (optional)
Directions:
- In a small bowl, mix the eggs, mayonnaise, mustard, and celery. Season with salt and pepper to taste.
- Spread the egg mixture evenly over two slices of bread. Top with lettuce leaves if desired. Cover with the remaining slices of bread. Cut into halves or quarters. Enjoy!
Nutrition Facts:
- Serving size: 1/2 of the recipe
- Calories: 347
- Protein: 18 g
- Fat: 21 g
- Carbs: 23 g
- Fiber: 3 g
23. Roasted Vegetable and Hummus Wrap
This wrap is crunchy, creamy, and flavorful. It roasts vegetables, such as zucchini, bell pepper, and onion, in the oven with olive oil, salt, and pepper. It is high in protein, fiber, and vitamin C, and low in fat and calories. It is also vegan and rich in vitamin A and folate.
Ingredients:
- 1 zucchini, sliced
- 1 bell pepper, sliced
- 1 onion, sliced
- 2 tablespoons of olive oil
- Salt and pepper to taste
- 4 whole wheat tortillas
- 1 cup of hummus
- Spinach leaves (optional)
Directions:
- Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
- In a large bowl, toss the zucchini, bell pepper, onion, olive oil, salt, and pepper. Spread the mixture evenly on the prepared baking sheet.
- Bake for 25 to 30 minutes, or until the vegetables are tender and charred.
- In a microwave-safe plate, warm the tortillas for 10 seconds, or until soft and pliable.
- Lay the tortillas on a flat surface. Spread the hummus evenly over the tortillas. Top with the roasted vegetables and spinach leaves if desired.
- Roll the tortillas up and cut into halves or quarters. Enjoy!
Nutrition Facts:
- Serving size: 1 wrap
- Calories: 314
- Protein: 11 g
- Fat: 14 g
- Carbs: 40 g
- Fiber: 9 g
24. Oatmeal and Fruit Bowl
This bowl is warm, cozy, and sweet. It cooks oatmeal, milk, and cinnamon in a pot until thick and creamy. It is high in protein, fiber, and complex carbs, and low in fat and calories. It is also vegetarian and gluten-free.
Ingredients:
- 1 cup of rolled oats
- 2 cups of milk
- 1/4 teaspoon of cinnamon
- 1/4 cup of mixed fruit, such as berries, banana, or apple
- 2 tablespoons of chopped nuts, such as almonds, walnuts, or pecans
- 1 tablespoon of honey
Directions:
- In a medium pot over medium-high heat, bring the oats, milk, and cinnamon to a boil. Reduce the heat and simmer for 10 to 15 minutes, stirring occasionally, until the oatmeal is thick and creamy.
- Transfer the oatmeal to a bowl and top with the fruit, nuts, and honey. Enjoy!
Nutrition Facts:
- Serving size: 1 bowl
- Calories: 385
- Protein: 15 g
- Fat: 13 g
- Carbs: 55 g
- Fiber: 8 g
25. Turkey and Vegetable Soup
This soup is cozy, hearty, and comforting. It simmers turkey, vegetables, broth, and spices in a pot until tender and flavorful. It is high in protein, vitamin A, and vitamin C, and low in fat and calories. It is also gluten-free and dairy-free.
Ingredients:
- 1 tablespoon of oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 2 cups of cooked turkey, shredded or chopped
26. Veggie and Cheese Pizza
This pizza is cheesy, crispy, and veggie-packed. It tops a ready-made pizza crust with tomato sauce, cheese, and vegetables, such as mushrooms, bell pepper, and onion. It is high in protein, calcium, and vitamin C, and low in fat and calories. It is also vegetarian and rich in vitamin B6 and niacin.
Ingredients:
- 1 ready-made pizza crust
- 1/2 cup of tomato sauce
- 1 cup of shredded cheese
- 1 cup of sliced mushrooms
- 1/2 cup of sliced bell pepper
- 1/4 cup of chopped onion
- Salt, pepper, oregano, and basil to taste
Directions:
- Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
- Place the pizza crust on the prepared baking sheet and spread the tomato sauce evenly over it. Sprinkle the cheese evenly over the sauce. Top with the mushrooms, bell pepper, onion, and seasonings.
- Bake for 15 to 20 minutes, or until the cheese is melted and the crust is golden and crispy.
- Cut into slices and enjoy!
Nutrition Facts:
- Serving size: 1/4 of the pizza
- Calories: 280
- Protein: 14 g
- Fat: 10 g
- Carbs: 35 g
- Fiber: 3 g
27. Chicken and Avocado Sandwich
This sandwich is fresh, creamy, and satisfying. It combines cooked chicken, avocado, lettuce, and mayonnaise on whole wheat bread. It is high in protein, healthy fats, and fiber, and low in carbs and calories. It is also gluten-free and rich in vitamin E and potassium.
Ingredients:
- 2 slices of gluten-free bread
- 1/4 cup of cooked chicken, shredded or chopped
- 1/2 ripe avocado, peeled and mashed
- 2 tablespoons of mayonnaise
- Salt and pepper to taste
- 2 lettuce leaves
Directions:
- Lay the bread slices on a flat surface. In a small bowl, mix the chicken, avocado, mayonnaise, salt, and pepper. Spread the mixture evenly over one slice of bread. Top with the lettuce leaves. Cover with the other slice of bread. Cut into halves or quarters. Enjoy!
Nutrition Facts:
- Serving size: 1 sandwich
- Calories: 370
- Protein: 17 g
- Fat: 24 g
- Carbs: 25 g
- Fiber: 7 g
28. Tofu and Vegetable Curry
This curry is spicy, creamy, and aromatic. It cooks tofu, vegetables, coconut milk, and curry paste in a pot until tender and flavorful. It is high in protein, iron, and magnesium, and low in fat and calories. It is also vegan and gluten-free.
Ingredients:
- 1 tablespoon of oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon of curry paste
- 1 can of coconut milk
- 1 pound of firm tofu, drained and cubed
- 2 cups of chopped vegetables, such as cauliflower, broccoli, carrot, or potato
- Salt and pepper to taste
- Cilantro for garnish (optional)
Directions:
- In a large pot over medium-high heat, heat the oil. Add the onion and garlic and cook for 5 to 10 minutes, stirring occasionally, until soft and translucent.
- Add the curry paste and cook for another minute, stirring, until fragrant.
- Add the coconut milk and bring to a boil. Reduce the heat and simmer for 10 minutes, stirring occasionally, until slightly thickened.
- Add the tofu and vegetables and simmer for another 15 to 20 minutes, or until the tofu is heated through and the vegetables are tender.
- Season with salt and pepper to taste. Garnish with cilantro if desired. Enjoy!
Nutrition Facts:
- Serving size: 1/4 of the recipe
- Calories: 310
- Protein: 15 g
- Fat: 21 g
- Carbs: 18 g
- Fiber: 4 g
29. Cheese and Ham Quiche
This quiche is fluffy, cheesy, and hammy. It bakes eggs, cheese, ham, milk, and seasonings in a pie crust in the oven. It is high in protein, calcium, and vitamin B12, and low in sugar and calories. It is also rich in selenium and phosphorus.
Ingredients:
- 1 ready-made pie crust
- 4 eggs
- 1 cup of milk
- Salt, pepper, nutmeg, and parsley to taste
- 1 cup of shredded cheese
- 1/2 cup of diced ham
Directions:
- Preheat the oven to 180°C (350°F) and lightly grease a 9-inch pie dish.
- Place the pie crust on the prepared pie dish and press it into the bottom and sides. Trim and flute the edges.
- In a medium bowl, whisk the eggs and milk. Season with salt, pepper, nutmeg, and parsley. Stir in the cheese and ham.
- Pour the egg mixture over the pie crust and spread it evenly.
- Bake for 25 to 30 minutes, or until the quiche is set and golden.
- Enjoy hot or cold, or store in an airtight container in the fridge for up to 3 days.
Nutrition Facts:
- Serving size: 1/6 of the quiche
- Calories: 280
- Protein: 14 g
- Fat: 16 g
- Carbs: 20 g
- Fiber: 1 g
30. Peanut Butter and Chocolate Protein Bars
These bars are chewy, nutty, and chocolatey. They mix peanut butter, oats, protein powder, honey, and chocolate chips in a large bowl. They are high in protein, healthy fats, and complex carbs, and low in sugar and calories. They are also gluten-free and vegetarian.
Ingredients:
- 1 cup of peanut butter
- 2 cups of rolled oats
- 1/4 cup of protein powder
- 1/4 cup of honey
- 1/4 cup of chocolate chips
Directions:
- In a large microwave-safe bowl, heat the peanut butter and honey for 30 seconds, or until melted and smooth. Stir well.
- Add the oats and protein powder and mix well. Stir in the chocolate chips.
- Press the mixture into a 9×9-inch baking dish lined with parchment paper. Refrigerate for at least 2 hours, or until firm.
- Cut into 16 bars and enjoy!
Nutrition Facts:
- Serving size: 1 bar
- Calories: 200
- Protein: 8 g
- Fat: 11 g
- Carbs: 21 g
- Fiber: 3 g
Conclusion
High protein lunches are a great way to boost your metabolism, curb your appetite, and support your weight loss goals.
They can also provide you with energy, nutrition, and satisfaction throughout the day. In this article, we have shared with you 30 high protein lunch recipes that you can make at home or take to work.
These recipes are low in calories, carbs, and fat, but high in flavor and variety. They are also easy to follow and require simple ingredients and tools.
You can adjust the servings, ingredients, and seasonings according to your taste and needs. We hope you enjoy these recipes and find them helpful for your health and wellness.
Please leave your honest feedback and suggestions in the comments below. Thank you for reading!
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