Food Recipe Collections & Favorites Healthy Meals 30 High-Protein Lunch Ideas to Keep You Full All Afternoon Skip the late-afternoon snack attack with a protein-packed lunch guaranteed to help you power through the day. By Lisa Milbrand Lisa Milbrand Lisa Milbrand has more than 20 years of experience as a lifestyle writer and editor, writing thousands of articles on topics that help people live better and healthier lives for Real Simple, Parents, and dozens of other top publications. Real Simple's Editorial Guidelines Published on September 12, 2024 Close Photo: Greg Dupree, Prop Stylist: Chelsea zimmer, Food Stylist: Claire Spollen Eating plenty of protein can help you feel fuller longer—which means a high-protein lunch can help you avoid that four-o'clock slump and a trip to the vending machine—or the pantry—for a sugary snack to help you power through until dinner. The 11 Best Sources of Protein You Can Eat This group of high-protein lunch recipes features soups, sandwiches, salads, and other dishes that are easy to pack and bring along for a simple and satisfying meal. Work these into your menu planning to have something delicious to look forward to when lunchtime rolls around. 01 of 30 Chickpea Tuna Salad If you're looking for a fast and easy high-protein lunch, this might be your perfect go-to. You simply assemble the greens, canned tuna, and chickpeas—and let the vinaigrette dressing infuse it with plenty of flavor. Chickpea-Tuna Salad 02 of 30 Black Bean and Eggs Over Easy Tostadas Fred Hardy Black beans and over-easy eggs pack this lunch dish with protein. Add avocado, lettuce, and peppery radish for flavor and nutrients. Black Bean and Eggs-Over-Easy Tostadas 03 of 30 Chicken Satay Lettuce Wraps Caitlin Bensel This lighter lunch idea features a creamy peanut-coconut sauce to top chicken thighs, rice vermicelli, cucumber, and lettuce wraps. If you're really busy, shredded rotisserie chicken makes it a cinch. Chicken Satay Lettuce Wraps 04 of 30 Skillet Baked Eggs with White Beans and Mushrooms Greg Dupree, Prop Stylist: Chelsea Zimmer, Food Stylist: Claire Spollen Rather than breakfast for dinner, try breakfast for lunch! This high-protein one-pan dish features white beans and eggs for a vegetarian-friendly lunch. High-Protein Skillet Baked Eggs with White Beans and Mushrooms 05 of 30 Greek Salad with Chicken, Feta Croutons, and Tahini Dressing Greg DuPree; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen Feta, tahini, and chicken all add protein—and a fresh spin—to the traditional Greek salad. Pack the dressing separately if you're brown-bagging this lunch for school or work. Greek Salad with Chicken, Feta “Croutons” and Tahini Dressing 06 of 30 Bulgogi with Cucumber Kimchi Salad Amy Neunsinger Joanna Gaines shared this family recipe with us, featuring barbecue bulgogi beef and a flavorful side salad with cooling cucumbers and spicy kimchi. Joanna Gaines' Bulgogi With Cucumber Kimchi Salad 07 of 30 Sheet Pan Cheesesteak Sandwiches Victor Protasio A hearty cheesesteak is a special treat for lunch—and popping all of the ingredients onto a sheet pan makes it super easy to indulge whenever the mood strikes. Bonus: It takes just 20 minutes of prep to make it happen. Sheet Pan Cheesesteak Sandwiches 08 of 30 Slow-Cooker Birria Bowls Antonis Achilleos Prep this slow-cooker dish on the weekend, and you'll have lunches for days. If you want to add more veggies to the dish, consider toppers like peppers, diced tomatoes, or carrots in addition to the avocado and cilantro. Slow Cooker Birria Bowls 09 of 30 Sesame-Scallion Steak Lettuce Wraps Jennifer Causey Lettuce wraps are an easy lunch idea—and a nice alternative to the standard sandwich. Fill these with sesame scallion-infused beef and rice and whatever veggies you prefer. Sesame-Scallion Steak Lettuce Wraps 10 of 30 Speedy Pork Banh Mi Sandwiches Caitlin Bensel Flavorful pork gets a crunchy and tangy topping of shredded carrots, cucumber, and cilantro. Spicy sriracha mayo adds plenty of spice. Speedy Pork Banh Mi Sandwiches 11 of 30 Turkey Pumpkin Chili Caitlin Bensel Grab the thermos to bring this hearty chili with you for lunch. A touch of pumpkin puree gives the chili a creamy, autumnal vibe. Turkey-Pumpkin Chili 12 of 30 Superfood Lentil Salad Victor Protasio If you want a nutrient-packed lunch, look no further. This easy salad features lentils, raisins, zucchini, microgreens, and sunflower seeds—and you can top it with tofu or salmon to add even more protein. Superfood Lentil Salad 13 of 30 Mango Chicken Curry with Coconut Rice Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley A colorful chicken curry may take just a little longer to cook than a sandwich or salad—but just barely. To prep this even more quickly, use frozen mango chunks in lieu of fresh. Mango Chicken Curry with Coconut Rice 14 of 30 Grilled Pork Chops with Peach Arugula Salad GREG DUPREE Sliced peaches don't brown and get soggy like apples, so you can safely pack this lunch to go. The delicious honey-balsamic dressing adds a punch of flavor to both the pork chop and the salad. Grilled Pork Chops with Peach Arugula Salad 15 of 30 Red Lentil Soup with Lemon and Dill Victor Protasio If you're looking for an easy vegetarian lunch that'll keep you full, lentils are a great option. Top off the soup with a dollop of yogurt for an additional boost of protein. Red Lentil Soup With Lemon And Dill 16 of 30 Za’atar Tofu Skewers with Tomato Salad & Hummus Jennifer Causey Add Mediterranean flair to your lunch routine with this easy make-ahead meal. Za'atar gives tofu a punch of flavor—and the hummus dip is perfect for dipping the tofu or the pita. Za’atar Tofu Skewers with Tomato Salad & Hummus 35 High Protein Vegetarian Meals Your Whole Family Will Love 17 of 30 Mole-Spiced Black Bean and Quinoa Bowl Jen Causey This simple-prep and filling bowl lunch is packed with protein, including quinoa, black beans, pumpkin seeds and cotija cheese. The rich mole sauce ties it all together. Mole-Spiced Black Bean and Quinoa Bowl 18 of 30 Spring Greens Tartine with Prosciutto, Fontina, and a Fried Egg GREG DUPREE Tartines are just a fancy word for open-faced sandwiches. Here, prosciutto, fontina, and fried eggs give you a delicious brunchy lunch. Spring Greens Tartine With Prosciutto, Fontina, and a Fried Egg 19 of 30 Creamy Miso White Bean Soup Caitlin Bensel You can swap out the two tablespoons of butter for a vegan butter to make this creamy vegetarian soup vegan. And it takes just 15 minutes of prep (and 40 minutes total) to get it on the table. Creamy Miso White Bean Soup 20 of 30 Ginger Meatball Ramen with Greens and Scallions Caitlin Bensel The rich miso broth and hearty ginger-pork meatballs add a boost of protein to instant ramen. Ginger Meatball Ramen With Greens and Scallions 21 of 30 Butternut Squash and Chicken Pozole Christopher Testani For a hearty cold-weather lunch, try a pozole soup packed with vitamin-rich greens, butternut squash, and chicken. It may look like it's been simmering all day, but it takes just a half-hour to get it made. Warm and Comforting Butternut Squash and Chicken Pozole—in Under 30 Minutes 22 of 30 Shrimp and Chorizo Skillet Supper Greg DuPree This may be called a "supper," but this easy-to-whip-up recipe can also make up for a hearty and flavorful lunch, too. Spicy chorizo, shrimp, and chickpeas combine to offer plenty of protein to keep you satisfied. Shrimp and Chorizo Skillet Supper 23 of 30 Black-Eyed Pea Salad Greg DuPree A chopped-style salad filled with collard greens, tomatoes, and black-eyed peas can get an extra boost of protein with the addition of Canadian bacon. Or leave it as-is for a lovely vegetarian lunch. Black-Eyed Pea Salad Is an Easy, Healthy Meal Idea 24 of 30 Marinated Shrimp & Succotash Toasts Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless Lima beans, corn, and shrimp provide the protein on these toasts. Basil pesto and roasted red peppers amp up the flavor. Marinated Shrimp & Succotash Toasts 25 of 30 Hoisin-Serrano Meatballs and Rice Noodle Salad Greg DuPree Food Stylist: Emily Hall Prop Stylist: Claire Spollen If you like spice, the sweet-and-spicy combo of hoisin and serrano for these saucy meatballs is definitely right up your alley. Rice noodles and crunchy-cool veggies like cucumber, carrots, and lettuce balance out the dish. Hoisin-Serrano Meatballs and Rice Noodle Salad 26 of 30 Crockpot Pulled-Pork Tacos Kan Kanbayashi Break out the crockpot for an easy, make-ahead lunch favorite. If you want to lower the carbs in this lunch, serve the pulled pork over greens and roasted veggies, or in a lettuce wrap. Crockpot Pulled-Pork Tacos 27 of 30 Loaded Tuna Salad Tartines Jen Causey Tuna salad is a lunchbox favorite. But these tartines feature avocado, dill, cornichons, and capers to give it a gourmet and luxe touch. Loaded Tuna Salad Tartines Are an Easy 20-Minute Meal 28 of 30 Chickpea Salad Sandwich If you love tuna or chicken salad but want a plant-based lunch, sub chickpeas in instead. It's great in a sandwich, or served with crackers or atop a salad. Chickpea Salad Sandwich 29 of 30 Chickpea and Chorizo Salad Victor Protasio A paprika- and honey-laced sherry vinaigrette gives a tapas-style salad Spanish flair. You can make this up to 24 hours in advance to make it easy to pack it and go in the morning. Chickpea and Chorizo Salad 30 of 30 Chicken Tortilla Crunch Salad Victor Protasio No time to make lunch? No problem! You can easily swap in shortcut ingredients to make this colorful and delicious salad in no time flat. Use rotisserie or pre-cooked chicken, and a coleslaw blend in lieu of the cabbage. Chicken Tortilla Crunch Salad Was this page helpful? Thanks for your feedback! Tell us why! Other Submit