30 High-Protein Lunch Recipes
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Last updated on May 29, 2025
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Looking for healthy protein-packed lunch ideas to prep in advance? Here are over 30 high-protein lunch recipes that will keep you satisfied throughout the day. They’re all portable and have 20+ grams of protein.
The other week I shared my favorite high-protein breakfast recipes and today I’m sharing my go-to high-protein lunch recipes!
When it comes to lunch I typically try to have something prepped in advance because I tend to always need a quick and easy lunch option that I can eat at my desk or take on-the-go. I also try to make sure my lunch is protein-packed to help keep me full and satisfied and prevent mindless snacking throughout the day.
From protein salads and mason jar salads to meal prep bowls and soups I’ve got you covered for all your lunch needs! All of the recipes below pack in over 20 grams of protein each and can easily be meal prepped in advance for quick lunches throughout the week. Enjoy these high-protein lunch ideas!
Table of Contents
Tips for Building a High-Protein Lunch
Before we jump into the recipes, here are a few quick tips I like to keep in mind when planning protein-packed lunches. These little habits help make lunch easier, more satisfying, and something I actually look forward to:
- Balance your plate – Protein is key, but pairing it with fiber (like veggies or whole grains) and healthy fats helps keep you full and nourished.
- Aim for at least 20 grams of protein – It’s the sweet spot for feeling full and keeping energy steady through the afternoon.
- Meal prep when you can – A little weekend prep goes a long way! Cook proteins ahead, chop veggies, or portion out your favorite dressings and sauces.
- Don’t forget the extras – Simple toppings like nuts, seeds, hard-boiled eggs, or cheese can add a nice protein boost without much effort.
Diet Preference Key
DF = Dairy-free GF = Gluten-free V = Vegan
*Any recipe labeled V is also dairy-free.
Protein Salads
Protein salads are one of my favorite lunch recipes to meal prep! They’re so easy to whip up and can be served so many different ways… with crackers, as a sandwich, in a lettuce wrap, etc.
Meal Prep Bowls
These meal prep bowls make for awesome portable lunch options! Just prep all your components ahead of time, store in the fridge and you’ve got a full meal ready to go.
Mason Jar Salads
Mason jar salads are the perfect way to meal prep protein salads and there are so many options to choose from.
Meal-Sized Salads
I love meal-sized salads! You get veggies, carbs, protein and healthy fats all in one meal. Plus, they can easily be made in advance for quick and easy lunches throughout the week.
- Blueberry Corn Chicken Salad GF, DF
- Tuna, Broccoli and Kale Caesar Pasta Salad
- Pear Salad with Walnuts, Avocado and Grilled Chicken
- Grilled Salmon Salad GF, DF
- Crunchy Asian Chopped Salad GF, DF
- BBQ Chicken Salad
- Grilled Chicken Salad GF, DF
- Thai Curry Chicken Salad GF
- Superfood Salmon Salad GF
- Cheeseburger Salad GF
- Healthy Taco Salad GF
- Grilled Shrimp Salad GF, DF
- Fuji Apple Salad GF
- Blackened Chicken Cobb Salad GF
- Mediterranean Salmon Salad GF
- Caesar Salad with Shrimp GF
Soups
I love making a big batch of soup over the weekend to enjoy for lunches throughout the week. All you have to do is reheat and enjoy! And all of these soup recipes have over 20 grams of protein per serving so one bowl will keep you full and satisfied.
- Slow Cooker Chicken Wild Rice Soup GF, DF
- Chicken Enchilada Soup GF, DF
- Chicken Tortilla Soup GF, DF
- Healthy White Bean Chicken Chili GF, DF
- Healthy Brunswick Stew GF, DF
- Healthy Turkey Chili GF, DF
- Slow Cooker Chicken Fajita Soup GF, DF
- Butternut Squash and Turkey Chili GF, DF
- Chicken Noodle Soup DF
- Lemon Chicken Orzo Soup DF
- Taco Soup GF, DF
Frequently Asked Questions
Most people need around 0.36–0.6 grams of protein per pound of body weight, but if you’re active or looking to build muscle, you might need more. That’s why I aim for 20+ grams of protein at lunch—it helps with fullness, muscle recovery, and energy throughout the day.
Chicken, turkey, tuna, salmon, eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils, quinoa, and beans are all excellent options to build your lunch around.
Yes! Meals high in protein can help regulate appetite, support muscle maintenance, and keep you fuller longer, which can make it easier to manage portions and reduce snacking.
More Collections to Check Out
- 18 Hearty Vegan Salads
- 30 High Protein Snacks
- 21 High Protein Vegetarian Meals
- 43+ Protein Salads
- 30+ High-Protein Breakfast Recipes
- 20 High Protein Cottage Cheese Recipes
Be sure to check out all the protein recipes as well as the full collection of lunch recipes!
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
High-Protein Lunch Recipes + Superfood Salmon Salad
Ingredients
- 2-4 oz salmon fillets
- 1 Tablespoon avocado oil
- sea salt and pepper, to taste
- 4 cups baby kale + romaine, or spring mix
- 2 cups sweet potato croutons
- ½ avocado, sliced
- ¼ cup pickled red onions
- ¼ cup crumbled feta
- 2 Tablespoons pepitas
- Lemon vinaigrette dressing
Instructions
- Make pickled red onions, the lemon vinaigrette dressing and bake your sweet potato croutons.
- Season salmon filets with sea salt and ground pepper. Heat oil in a large skillet (a cast-iron works great) over medium-high heat. Place salmon in pan, skin side up for about 4 minutes or until the flesh is golden brown. Turn and cook until salmon is medium-rare, about 4 more minutes.
- In a salad bowl, toss greens with sweet potato croutons, pickled red onions, feta and pepitas.
- Divide between 2 plates. Top salad with salmon and avocado. Then drizzle with the lemon vinaigrette. Season with additional salt and pepper, to taste.
Video
Notes
- Dairy-free – Feel free to leave of the feta cheese for a dairy-free version.
- Mix-ins – Feel free to switch up your mix-ins for this superfood salad… I often do! Sometimes I change up the veggies based on what I have on hand. Feel free to get creative and make this your own!
- Dressing – I love the lemon vinaigrette dressing I created for this salad but any dressing would work if you’re in a pinch. Some options: creamy balsamic dressing, balsamic vinaigrette, apple cider vinaigrette or white balsamic vinaigrette.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
