High Protein Lunch Ideas (Great for Meal Prep!) 
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50+ High-Protein Lunch Ideas (Great for Meal Prep) – power up at your midday meal with these high protein recipes that are sure to keep you feeling satisfied and full all afternoon.
Are you trying to up your protein intake throughout the day, but need some fresh ideas for tasty balanced meals? We’ve curated a comprehensive list of high protein lunch ideas that are super satisfying to your taste buds AND your body!
Why do we need protein?
Protein is a source of essential nutrients and is important for building muscle and regulating blood sugar levels. Whether your goal is overall wellness, weight loss, or increasing muscle mass, a protein-rich meal does wonders for your energy level and will keep you feeling full and satisfied longer.
Good Protein Sources
- Boneless skinless chicken breasts and chicken thighs
- Fish such as salmon, halibut, mahi mahi, and tilapia
- Shrimp
- Ground beef and lean cuts of red meat
- Egg Whites
- Pork Chops, pork tenderloin, and ground pork
- Hard-boiled egg
- Cottage Cheese
- Greek yogurt
- Beans (black beans, garbanzo beans, pinto beans, etc.)
- Whole grains such as quinoa, farro, lentils, etc.
How to Build a Healthy Protein-Packed Lunch
To maximize your protein intake at each meal, shoot for the power combo of lean proteins, healthy fats, and 1-2 servings of fiber-rich fresh veggies and fruits. It’s important to maintain a good balance of macros (protein, fat, and carbs) for maximum absorption of nutrients. This high protein lunch recipe for Meal Prep Protein Bowls is an example of a great choice with balanced macros.
How do I know if I’m getting enough protein?
Most moderately active people should aim for between 0.5 and 1 gram of protein per 1 lb of weight. For example, an active 150 lb woman should take in 75-150 grams of protein daily. That’s at least 25 grams of protein per meal! The following recipes are good examples of easy meals with high protein content for lunch.
High-Protein Recipes Using Chicken Breasts
Air Fryer Meal Prep Chicken Bowls
Grilled Chicken Strawberry Avocado Salad
Protein-Rich Beef Recipes
Healthy Wrap Recipes High in Protein
BLT Lettuce Wraps with Avocado
High-Protein Lunches with Eggs
High-Protein Meals with Seafood
High Protein Recipes Using Ground Turkey
Meal Prep Shepherd’s Pie Bowls
Turkey Chili with Sweet Potatoes
Greek Turkey Burgers with Spinach & Feta
Vegetarian High Protein Lunches
Greek Quinoa Salad with Chickpeas
High Protein Strawberry Cottage Cheese Smoothie
Tofu Broccoli with Sesame Noodles
High Protein Soups & Chili
Slow Cooker Quinoa & Bean Chili
Instant Pot Creamy Herbed Chicken Stew
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