30 High-Protein Lunches to Power You Through the Day
Bonus: They're meal-prep friendly!
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If you're looking to increase your protein intake, it's important to prioritize the macronutrient all day long — don't just wait until dinner! That means you should incorporate high-protein breakfasts and protein-packed lunches into your meal rotation.
But what is protein good for? "Protein is vital for a healthy metabolism, muscle growth, hormone regulation and maintaining healthy hair, skin and nails. It also helps you feel full," says Valerie Agyeman, R.D.
"A good rule of thumb is 20-30 grams per meal to support energy and satiety in healthy individuals," Agyeman explains. That said, know that this protein amount will vary. "Protein needs at lunch change based on your age, weight, activity level and health goals. Certain life stages like pregnancy or menopause may also require more protein," she adds.
We've gathered some of our favorite healthy lunch ideas — all tested for success in the Good Housekeeping Test Kitchen! — that have at least 20 grams of protein per serving. Whether you're looking for some high-protein lunch ideas to meal prep and pack for work or school or something you can whip up quickly to enjoy at home, these flavorful sandwiches, soups and salads fit the bill. Hitting your protein goals never tasted so good.
Spice-Rubbed Chicken Lettuce Cups
Grill up a big batch of this flavorful chicken over the weekend, then feature the ready-to-go protein in salads, lettuce cups, wraps, grain bowls, you name it.
Avocado Chicken Salad Clubs
Take a cue from the diner classic, but level up the triple decker by adding avocado chicken salad and basil mayo to the equation.
Get the Avocado Chicken Salad Clubs recipe.
RELATED: 20 Easy High-Protein, High-Fiber Meals for All Your Health Goals
Steak and Rice Noodle Bowls
With a medley of colorful julienned veggies, cooked rice noodles, grilled skirt steak, fresh herbs and a tangy-sweet dressing, these bowls can be enjoyed hot or cold.
Get the Steak and Rice Noodle Bowls recipe.
Pasta e Fagioli
Spend your lunch hour getting cozy with a big bowl of soup that's brimming with al dente paste, an assortment of veggies and plenty of protein-packed white beans.
Get the Pasta e Fagioli recipe.
RELATED: 20 Nourishing High-Protein Soups
Cottage Cheese Wrap Pinwheels
Create your own wrap — with a blend of cottage cheese, eggs and herbs — that you can fill to your heart's content. We're partial to a combo of pesto chicken, hummus, roasted tomatoes and mixed greens.
Get the Cottage Cheese Wrap Pinwheels recipe.
Soba Noodle Salad with Shrimp and Ginger Vinaigrette
No soggy salads here! This make-ahead meal will stay crisp until you're ready to eat. Simply drizzle with flavor-packed ginger dressing and dig in!
Get the Soba Noodle Salad With Shrimp and Ginger Vinaigrette recipe.
RELATED: 15 High-Protein Meal Prep Recipes for Easy, Healthy Eating All Week
Salmon Salad Tartines
Tap into tinned salmon to make this budget-friendly, no-cook lunch.
Get the Salmon Salad Tartines recipe.
Roasted Chickpea, Tomato and Chicken Bowls
Here, chicken and chickpeas roast with smashed garlic and jammy spiced tomatoes for a flavorful sheet pan meal that’s as delicious as it is nourishing.
Get the Roasted Chickpea, Tomato and Chicken Bowls recipe.
RELATED: The Best 7-Day Mediterranean Diet Meal Plan for Beginners
Avocado and Tuna Salad Wraps
Opt for pole-and-line caught tuna in this crowd-pleasing wrap — it's more sustainable than other varieties.
Get the Avocado and Tuna Salad Wraps recipe.
Sheet Pan Egg Fajitas
Breakfast for dinner? Try breakfast for lunch. In this recipe, eggs conveniently "fry" up on a sheet pan and cook along with sweet potatoes, peppers and onions.
Get the Sheet Pan Egg Fajitas recipe.
RELATED: 32 High-Protein Vegetarian Meals That Show the Power of Plants
Salmon Niçoise Salad
This healthy salad is a cinch to prep and even easier to build when you're ready to eat. Feeling fancy yet?
Get the Salmon Niçoise Salad recipe.
Picnic Sandwich Pinwheels
Eat a few of these party-ready sandwich bites and this snack becomes a real meal. (For the record, four pieces will help you hit 20 grams of protein total).
Get the Picnic Sandwich Pinwheels recipe.
Snap Pea and Chicken Salad
No need to turn on the stove! Thanks to shredded rotisserie chicken and crisp raw veggies, this no-cook situation is a cinch to toss together.
Get the Snap Pea and Chicken Salad recipe.
White Bean and Tuna Salad with Basil Vinaigrette
This salad comes together with powerhouse pantry ingredients: canned beans and tuna. Keep hard-boiled eggs in the fridge to top it all off and it's time to feast!
Get the White Bean and Tuna Salad with Basil Vinaigrette recipe.
Coronation Chicken Salad Wraps
Upgrade average chicken salad with a sprinkle of curry powder, chopped almonds and plump golden raisins.
Greek Chicken Grain Bowl
Don't skip the Greek yogurt or feta in these meal-prep-friendly bowls. They add big flavor and an extra hit of protein. (Win-win.)
Get the Greek Chicken Grain Bowl recipe.
RELATED: 20 Healthy Bowl Recipes That Are Definitely Dinner-Worthy
Grilled Chicken Sandwiches
You're five ingredients away from an elegant sandwich. The secret to all the flavor? Homemade pesto you can prep ahead (or opt for store-bought if you don't have time).
Get the Grilled Chicken Sandwiches recipe.
Salmon BLT
This upgrade to a tried-and-true lunch classic is one of Agyeman's favorites for a high-protein lunch, and she switches it up by using white fish, too.
Get the Salmon BLT recipe.
Mediterranean Chicken Bowls
Your trusty air fryer serves up a delicious combo of chicken and tomatoes, all served over herby couscous (psst...this grain adds five grams of protein per serving. Win!).
Get the Mediterranean Chicken Bowls recipe.
RELATED: 36 Easy Mediterranean Diet Recipes That Are Absolutely Delicious
Chicken Caesar Baguettes
Slather the creamy, savory dressing on baguettes with grilled chicken for a can’t-stop-eating sando that’s portable and protein-packed.
Get the Chicken Caesar Baguettes recipe.
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