Is your lunch just a mix of breakfast scraps and random snacks from the pantry? If so, you’re probably feeling hungry again long before dinner rolls around.
The secret to staying satisfied and avoiding the afternoon slump? More protein!
Protein isn’t just for building muscle—it’s your key to sustained energy, focus, and satiety. With the right high-protein lunch, you’ll power through your day without craving sugary pick-me-ups.
Let’s ditch the snack-fueled hunger and dive into some delicious, protein-packed meals!
1. Spicy and Easy Chicken Wrap
These spicy and easy chicken wraps deliver the perfect balance of heat and creaminess, making them a standout choice for a quick and satisfying meal.
Succulent, well-seasoned boneless chicken thighs are pan-seared to perfection with a bold blend of paprika, cayenne, and garlic powder.
Paired with crisp lettuce, fresh tomatoes, and red onions, the wraps are elevated by a rich, tangy sauce made with mayonnaise, Frank’s hot sauce, and a touch of lemon.
Per Serving:
- Calories: 465
- Fats: 21g
- Protein: 29g
- Carbs: 42g
2. Chicken Parmesan Casserole
This chicken parmesan casserole offers a tasty spin on the classic Italian-American favorite.
The best part? It comes together in half the time, making it perfect for feeding the whole family.
For an extra boost of nutrients—or to sneak in some veggies for picky eaters—consider adding your favorite vegetables to the mix.
Per Serving:
- Calories: 503
- Fats: 11g
- Protein: 61g
- Carbs: 37g
3. 30-Minute Salmon Stir Fry
This quick and healthy salmon stir-fry is perfect for busy weeknights, coming together in less than 30 minutes.
It features tender vegetables, flaky salmon, and a savory, homemade gluten-free teriyaki sauce. Enjoy it over white rice, cauliflower rice, or your go-to Asian-style noodles.
Per Serving:
- Calories: 335
- Fats: 16g
- Protein: 25g
- Carbs: 23g
4. Teriyaki Chicken Meal Prep
Savor this teriyaki chicken meal prep during a hectic workday or as a quick, satisfying dinner! I’m not one to boast, but this just might be one of the top meal prep ideas around.
Each tender bite of chicken is glazed with a rich, velvety teriyaki sauce, finished with a sprinkle of crisp white sesame seeds. It’s like a midweek escape to Japan—served right on your plate.
Per Serving:
- Calories: 653
- Fats: 20g
- Protein: 51g
- Carbs: 68g
5. Chicken Burrito Bowl
This chicken burrito bowl, inspired by Chipotle, is packed with all the good stuff! It boasts 52g of protein, satisfying fiber, heart-healthy fats, and essential nutrients.
The chicken is marinated in a flavorful blend of adobo sauce, zesty lime, and savory garlic, then served over a bed of rice with your favorite toppings!
Per Serving:
- Calories: 761
- Fats: 27g
- Protein: 52g
- Carbs: 82g
6. Beef Stroganoff
This nutrient-rich, protein-packed Beef Stroganoff is a healthier twist on the classic comfort dish.
Tender seared sirloin steak, fresh vegetables, bone broth, and creamy Greek yogurt come together to create a rich, flavorful sauce.
Enjoy it mixed with egg noodles or served over rice.
Per Serving:
- Calories: 420
- Fats: 14g
- Protein: 37g
- Carbs: 36g
7. Baked Chicken Cacciatore
This Baked Chicken Cacciatore is a high-protein lunch that’s bursting with rich, savory flavors.
Tender chunks of chicken breast simmer in a hearty tomato sauce infused with garlic, oregano, and basil, creating a dish that’s both comforting and nutritious.
Packed with protein and bold Italian flavors, it’s the perfect way to power through your day. One bite, and you’ll never look at chicken breast the same way again!
Per Serving:
- Calories: 212
- Fats: 2g
- Protein: 30g
- Carbs: 18g
8. Sweet and Spicy Pork Lettuce Wraps
These incredibly tasty and simple pork lettuce wraps are sure to become your go-to for a quick, healthy meal.
Juicy ground pork and fresh veggies are coated in a perfectly balanced sweet and mildly spicy sauce, all tucked into crisp lettuce cups — a flavorful, low-carb dinner option!
Per Serving:
- Calories: 409
- Fats: 28g
- Protein: 22g
- Carbs: 17g
9. Healthy Turkey Burgers
These healthy turkey burgers are incredibly juicy and tender, even without eggs or breadcrumbs, and packed with flavor.
Made with just five simple ingredients, they’re quick and easy to prepare any day of the week.
Ideal for summer BBQs, backyard gatherings, meal prep, or anytime you’re in the mood for a burger — plus, they pack over 26g of protein!
Per Serving:
- Calories: 129
- Fats: 1.5g
- Protein: 26.6g
- Carbs: 1g
10. Grilled Salmon Fillet
Grilled salmon fillets are smoky, juicy, and packed with flavor—perfect for a quick and healthy meal!
Brushed with olive oil and seasoned just right, they get a beautifully crisp skin while staying tender inside.
Want to take it up a notch? Try adding smoked paprika or a dash of garlic powder for an extra burst of flavor. With this simple recipe, you’ll be grilling salmon like a pro in 20 minutes!
Per Serving:
- Calories: 305
- Fats: 18g
- Protein: 34g
- Carbs: 0.4g
11. Lentil Soup
Don’t underestimate the power of a well-made Lentil Soup! With the perfect blend of warm spices, bay leaves, and a bright touch of lemon, this dish transforms simple dried lentils into a bowl of pure comfort.
Every spoonful is hearty, nourishing, and bursting with flavor—proof that healthy eating can be absolutely delicious.
Serve it with warm, crusty bread, and watch as it becomes an instant favorite at your table!
Per Serving:
- Calories: 311
- Fats: 5g
- Protein: 18g
- Carbs: 48g
12. Keto Taco Casserole
This comforting keto taco casserole features layers of low-carb tortillas, perfectly seasoned ground beef, and plenty of freshly shredded cheddar cheese.
Baked to perfection, it delivers a warm, savory dish with a gooey, cheesy topping and a hearty filling — a satisfying, keto-friendly option that’s ideal for lunch or busy weeknight dinners.
Per Serving:
- Calories: 554
- Fats: 38.9g
- Protein: 43g
- Carbs: 10g
13. Mediterranean Chickpea Salad
This Mediterranean Chickpea Salad is a colorful blend of chickpeas, black beans, and crisp vegetables, all coated in a sweet and tangy dressing packed with bold Mediterranean flavors.
It’s our Greek-inspired twist on the classic cowboy caviar! Serve it as a bright, refreshing appetizer to start your meal or as a hearty main dish that will keep you energized and full.
Per Serving:
- Calories: 518
- Fats: 20g
- Protein: 21g
- Carbs: 69g
14. Grilled Pork Chops with Marinade
These marinated grilled pork chops are cooked to tender perfection, bursting with incredible flavor.
The marinade pairs beautifully with both an outdoor grill and an indoor cast-iron grill, delivering irresistibly juicy and succulent pork chops.
Per Serving:
- Calories: 237
- Fats: 4.7g
- Protein: 21g
- Carbs: 21g
15. Blackstone Hibachi Shrimp
Blackstone shrimp is the perfect summer cookout recipe, striking a balance between convenience and incredible flavor!
Shrimp are not only delicious but also one of the simplest seafood options to prepare, whether fresh or frozen, any time of year.
This Blackstone hibachi recipe brings out their natural taste with easy-to-find ingredients — all in under 30 minutes!
Per Serving:
- Calories: 249
- Fats: 9g
- Protein: 32g
- Carbs: 9g
16. Thai Grilled Pork Skewers
Moo Ping, or Thai grilled pork skewers, are one of my absolute favorite dishes.
Tender pieces of pork are soaked in a savory, sweet, and garlicky marinade before being grilled to perfection.
Paired with Thai sticky rice, it’s a meal that’s both comforting and incredibly satisfying.
Per Serving:
- Calories: 285
- Fats: 8g
- Protein: 39g
- Carbs: 13g
17. Pork and Hominy Stew
A traditional Red Pozole made with tender pork, hominy, and a flavorful broth infused with red chile sauce.
It’s the essence of Mexican comfort food. Garnish with sliced radishes, a sprinkle of dried oregano, and chopped onion. Pair with warm corn tortillas for a perfect meal.
Per Serving:
- Calories: 526
- Fats: 12g
- Protein: 37g
- Carbs: 37g
18. Chicken Souvlaki
This Chicken Souvlaki is perfectly grilled and infused with a vibrant marinade of citrus, red wine vinegar, and fresh parsley.
Juicy and bursting with flavor, it’s ideal served with pita bread, crisp cucumbers, ripe tomatoes, and a creamy Greek yogurt sauce.
Per Serving:
- Calories: 457
- Fats: 22g
- Protein: 46g
- Carbs: 21g
19. Bone Broth Chicken Soup
Bone Broth Chicken Soup features tender, boneless, skinless chicken, fresh vegetables, garlic, and rich, nourishing chicken bone broth.
Just like my Creamy Chicken Butternut Squash Soup, it’s comforting, flavorful, and ideal for chilly winter days or when you’re feeling under the weather. For a heartier meal, stir in some cooked rice or noodles.
Per Serving:
- Calories: 245
- Fats: 8g
- Protein: 26g
- Carbs: 19g
