:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-2164513141-480f091d2bc8449aa5eba0d5fe55a851.jpg "A turkey sandwich with lettuce and tomato on whole grain bread sliced in half and placed on a wooden cutting board")
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- High-protein lunches can help support lean muscle and make you feel full.
- Beyond deli meat, beans, eggs, seafood, and dairy can add variety and flavor to your midday meals.
- Combining protein with healthy fats and fiber-rich carbs can help keep you satisfied.
Turkey sandwiches can provide a midday protein boost. But eating the same thing every day for lunch can get boring—plus, processed meats like deli turkey aren't considered the best for your health. Instead, there are plenty of other high-protein lunch options to support muscle growth and keep you satisfied throughout your afternoon.
1. Mediterranean Chickpea and Quinoa Bowl
A simple grain bowl that combines quinoa and chickpeas is high in plant-based protein—together, one-half cup of cooked quinoa and one-half cup of cooked chickpeas have over 11 grams.
Quinoa and chickpeas are also great sources of fiber, which slows down digestion and carbohydrate absorption. This is associated with more stable blood sugar levels and greater feelings of fullness.
You can top your quinoa and chickpea bowl with other healthy additions, such as cucumber, tomatoes, feta, lemon juice, and olive oil, a healthy fat that's been linked to better heart health.
How to make it: Combine cooked quinoa with drained and rinsed chickpeas, chopped cucumber, tomatoes, and feta. Drizzle with olive oil and lemon juice, then toss to combine. Season with salt, pepper, and fresh herbs to taste.
2. Avocado Egg Salad on Whole-Grain Bread
This updated take on traditional egg salad uses avocado in place of some or all of the mayo that's normally used. This maintains the creamy texture but adds a boost of healthy fat and fiber.
The avocado in this dish contributes a bit of protein, but the majority comes from the eggs and whole-grain toast. One egg offers over 6 grams of high-quality protein, and two slices of whole-grain bread provide 7 grams of protein. The toast also adds fiber to help you feel more full.
How to make it: Mash hard-boiled eggs with avocado (and add some mayo if you prefer). Mix in lemon juice and herbs like dill or chives, then serve on toast with a sprinkle of salt and pepper.
3. Greek Yogurt Bowl With Berries and Nuts
Yogurt is typically considered a breakfast food, but it can double as a quick and satisfying lunch option. A standard one-serving container of plain, nonfat Greek yogurt contains 16 grams of protein.
With Greek yogurt as your base, you can add healthy toppings such as:
- Berries: Pairing yogurt with berries is an easy way to add more fiber to your meal. Plus, berries contain antioxidant plant compounds called polyphenols, which help lower inflammation and support gut, heart, and bone health.
- Nuts: Topping your yogurt bowl with nuts adds healthy fats and even more protein, which helps keep you satisfied between meals.
How to make it: Layer yogurt with fresh or frozen berries, a handful of nuts like walnuts or slivered almonds, and a drizzle of honey if you like a little sweetness.
4. Salmon Rice Bowl With Cucumbers and Edamame
Eating salmon for lunch is a great way to get protein—a standard 3-ounce serving has 18 grams. It's also very high in omega-3 fatty acids, which help support heart health and reduce inflammation in the body.
Serving your salmon over brown rice is a good way to get more protein and fiber, which further supports a feeling of fullness and weight management. For even more protein (and fiber), you can top your bowl with edamame. A one-half cup of these soybeans contains about 4 grams of fiber and 9 grams of protein.
How to make it: Combine salmon (or canned salmon, for a more convenient option) with cooked rice, shelled edamame, and sliced cucumber. Top with avocado and drizzle with soy sauce, sesame oil, or a simple ginger dressing.
5. Cottage Cheese Bowl With Tomatoes, Olive Oil, and Seeds
Cottage cheese is another no-cook lunch option with about 24 grams of protein per cup. While often paired with fruit, cottage cheese works just as well with savory toppings.
Tomatoes work well with cottage cheese, plus they provide vitamin C and a disease-fighting antioxidant called lycopene. You can add seeds for a nice crunch, as well as essential micronutrients, fats, and fiber. Topping the dish with olive oil provides additional heart-healthy fats.
How to make it: Top cottage cheese with cherry tomatoes, a drizzle of olive oil, and a sprinkle of seeds like pumpkin or sunflower seeds. Add other vegetables if you'd like, such as cucumber or bell pepper, for more variety in flavor and texture. Finish with salt and pepper to taste.
6. Leftover Grilled Chicken and Roasted Vegetable Bowl
A 3-ounce serving of grilled chicken offers over 25 grams of protein, so using leftovers from dinner makes it easy to build a nutrient-dense, high-protein lunch with little effort.
Portion out extra chicken alongside roasted vegetables and a healthy whole grain—this means you'll have a ready-to-go lunch waiting in the fridge that's rich in protein, fiber, vitamins, and minerals.
How to make it: Combine sliced grilled chicken with roasted vegetables, such as broccoli, carrots, or zucchini. Serve over brown rice, quinoa, or another whole grain, and finish with olive oil or your favorite dressing.
7. Tofu Stir-Fry With Vegetables and Brown Rice
Tofu, made from soybeans, is a plant-based protein that offers all the essential amino acids your body needs. One piece of tofu (13 grams) contains nearly 2.5 grams of protein.
Beyond protein, tofu provides plant compounds called isoflavones, which have been studied for their potential role in bone health and supporting menopause-related symptoms.
Alongside your tofu, add a mix of brightly colored vegetables to offer a balance in texture, along with vitamins, minerals, and antioxidants. Place your tofu and vegetables on a bed of brown rice for more protein and fiber.
How to make it: Press excess liquid from tofu before cooking. Sauté tofu with garlic, ginger, soy sauce (or tamari), and your favorite mixed vegetables, such as broccoli, bell pepper, and onion. Serve over brown rice or another healthy whole grain, like quinoa.
8. Lentil and Roasted Vegetable Salad
Lentils are a protein and fiber powerhouse—these legumes offer 18 grams of protein and over 15 grams of fiber per cooked cup. Also, research suggests that lentils may be able to support gut health and better heart health.
To make a complete lunch, add roasted vegetables, such as carrots, zucchini, and peppers, for more flavor, antioxidants, and fiber.
How to make it: Combine cooked lentils and roasted vegetables. Then, toss with a vinaigrette made with olive oil and vinegar or lemon juice, and finish with any herbs and spices to taste.
Building a High-Protein Lunch That Keeps You Full
Making a healthy, protein-rich lunch doesn't have to be complicated. Here are a few simple strategies to keep in mind if you're looking for a filling, interesting midday meal that gets you closer to your daily protein goals:
- Aim for about 20–30 grams of protein per meal.
- Pair your protein choice with fiber-rich carbohydrates, like whole grains, beans, or vegetables, plus healthy fats for a more balanced meal.
- Mix up your protein sources—whether it's beans, eggs, dairy, or seafood—to get a wider variety of nutrients and flavors.
