Are you looking for high protein lunch ideas that are healthy and ready in under 10 minutes?
If you’re living a busy life, it can be hard to find time to make a healthy lunch that meets your nutrition goals. But with the right recipes, you can easily prepare your meal in under 10 minutes.
Each recipe focused on providing at least 25 grams of protein, while focusing on whole and unprocessed ingredients. They make it easy to stick to your goals while not compromising on flavor.
Eating enough protein throughout the day can be a challenge but with these protein-packed recipes, you’ll have no problem hitting your goals. They’ll leave you feeling full, energetic, and productive.
Protein takes longer for the body to digest and convert to energy meaning that it provides stable energy levels throughout the day without and crashes. It has so many benefits like regulating your appetite hormones, reducing your overall cravings, and promoting mental alertness.
So let’s dig into these 7 high protein lunch ideas that you can prepare in under 10 minutes.
7 Easy High Protein Lunch Ideas Ready in Under 10 Minutes
1. Make-Your-Own Protein Box
Have you ever had the protein box from Starbucks? Doesn’t it feel like a bit of an adult lunchable? Try making your own and pack it full with the things you love. Choose one ingredient from each category for a complete meal.
Protein
- Hard boiled eggs
- Deli slice roll ups
- Sliced chicken breast
Protein
- Hard boiled eggs
- Deli slice roll ups
- Sliced chicken breast
Fat
- Nut butter
- String cheese
- Cheese slices
- Nuts
- Dressing or dipping sauce
Veggie/Fruit
- Sliced apple
- Grapes
- Clementine
- Carrot sticks
- Cucumber slices
- Sugar snap peas
2. Tuna Salad and Crackers
No doubt, tuna salad isn’t for everyone, but it packs a powerful punch where protein is concerned. Try switching it up with different tuna salad recipes, they don’t all have to have mayo and celery. Plus tuna salad keeps well in the fridge for several days so it makes a great meal prep idea.
Here are some of our favorite tuna salad recipes:
- 10-Min Mediterranean Tuna Salad by The Mediterranean Dish
- Spicy Tuna Salad by Slender Kitchen
- Avocado Tuna Salad by Natasha’s Kitchen
3. Smoked Chicken & Crudités
This recipe is the perfect combination of healthy and easy. No cooking required! Pack your lunch with high-protein chicken and nutrition rich veggies for the perfect meal prep idea. Pair it with a delicious dipping sauce to amp up the flavor.
Recipe:
- Pack 3-6 ounces of smoked chicken (or whichever protein you prefer)
- Pack about 1-2 cups of crunchy snacking veggies cut into dippable shapes (bell pepper, cucumber, cherry tomatoes, fennel, snap peas, etc)
- Mix up some sauce of your choice and get dipping!
Some of our favorite sauces:
4. Smoked Salmon with Veggies & Crackers
This is one of our favorite high protein lunch ideas. Not only will it hit your protein goals, it’s also filled with healthy omega 3 fatty acids. There are so many things you can pair smoked salmon with but we like to keep it simple with veggies and crackers.
Tip: We’re all familiar with cold smoked salmon that comes thinly sliced but have you tried hot smoked salmon? It comes in a filet and is sold at most grocery stores. It’s a nice way to mix things up and try something new.
5. Turkey & Cheese Lettuce Boats
It doesn’t get more simple than this low-effort high protein lunch idea. Think of it like a sandwich but with lettuce boats instead of bread. You can back them with your favorite sandwich toppings and condiments to make them filling and tasty. Or you can keep it simple with turkey, cheese, and mustard.
Recipe:
- Pack 3-6 large lettuce leaves. We like iceberg, romaine, and butter lettuce.
- Pack 3-6 ounces of your favorite deli meat and a couple of slices of cheese.
- Pack an assortment of toppings and condiments like mustard, sliced cucumber, and pickled jalapenos.
- When you’re ready to eat lunch, assemble and enjoy!
6. Rotisserie Chicken Salad
Meal prepping salads can be really easy but it’s often the preparation of the protein that adds extra time and effort. The best hack…rotisserie chicken! Pick up a chicken at your local store and remove the meat into delicious shredded protein goodness. You can even turn it into chicken salad!
Here are some of our favorite recipes:
- Chinese Chicken Salad by Recipe Tin Eats
- Copycat Sweetgreen Chicken Pesto Parm Bowl by Eating Well
- Curry Chicken Salad by The Real Food Dietitians
7. Greek Salad with Hummus & Eggs
Is it just us or do you also never get sick of greek salad? It’s easy to prepare, super tasty and lasts well in the fridge. It’s a hallmark of the ever-praised mediterranean diet for a good reason. Paired with some extra protein from hummus and eggs, it makes a great high protein lunch idea.
Recipe:
- Chop up cucumber, tomatoes, and red onion.
- Combine with crumbled feta, olive oil, and red wine vinegar.
- Add a side of hummus, crackers, and 2 boiled eggs.
Tip: Try adding some flavor bombs to your greek salad such as pickled peppers, olives, capers, roasted red bell pepper, garbanzo beans, or fresh oregano.
With these 7 recipes on rotation you’ll be smashing your goals with little effort. The perfect trifecta: healthy, easy, delicious.
Hungry for more?
- Healthy Meal Prep Ideas for Busy Professionals: Quick & Easy Options
- 10 Healthy Lunch Meal Prep Recipes You’ll Never Get Sick Of
- 7 Easy High Protein Breakfast Ideas Ready in Under 10 Minutes
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