How To Make High-Protein Lunches – Quick Tips

  • By: Tony Miller
  • Time to read: 6 min.

High Protein wrap for lunch

Protein is essential to help minimize muscle loss when on a diet, or exercising and it helps supports muscle growth and filling fuller.

So, let’s dive in and discover how to make high-protein lunches that will help you have more protein throughout the day.

You might also be interested in – What Breakfasts Are High In Protein?

51 High Protein Dinner Ideas For Weight Loss

High-Protein Lunches: Saving Time and Boosting Protein Content

In this article, we will explore various strategies, tips, and hacks to help you create high-protein lunches that are not only nutritious but also time-efficient.


  1. Plan Ahead for Success

Effective meal planning is key to saving time and ensuring that your lunches are high in protein. Take a few minutes each week to plan your meals, including lunches.

Meal prep chicken cooked in batches.

Consider incorporating lean protein sources like grilled chicken, turkey, venison, tofu, eggs, fish, or legumes into your menu. This way, you’ll have a clear idea of the ingredients you need and can streamline your shopping trips.

See also – How To Meal Prep


  1. Batch Cook Protein

Prepare a batch of protein in advance to save time during busy weekdays. Grill or bake chicken breasts, cook a large pot of beans, or make a batch of hard-boiled eggs. Store them in the refrigerator to use as a base for your high-protein lunch options throughout the week.

Buying in bulk can also save you money and time.


  1. Power up Salads

High protein salad with turkey slices

Salads when combined with some thought, are a fantastic canvas for creating high-protein lunches. Start with a bed of leafy greens and then add protein-rich ingredients such as grilled chicken, turkey, shrimp, canned tuna, chickpeas, or sliced hard-boiled eggs.

Sprinkle on some seeds, nuts, or crumbled feta cheese to further boost the protein content.

For high protein chicken ideas, click on – 23 High Protein Dinners With Chicken


  1. Embrace Sandwiches

Opt for whole-grain breads and fill them with protein-packed ingredients. Lean deli meats, sliced turkey or chicken, canned salmon, or tofu are excellent options. Add hummus, avocado, or Greek yogurt-based spreads for an extra dose of protein, healthy fats and flavor.


  1. Create Protein-Packed Grain Bowls

Combine cooked grains like quinoa, brown rice, or farro with a variety of high-protein ingredients. Add roasted vegetables, grilled shrimp or tofu, steamed edamame, and a drizzle of tahini or a sprinkle of grated Parmesan for a filling and nutritious lunch bowl.

High protein grain bowl with egg

Add an egg for more protein.

  1. Make Use of Leftovers

Utilize dinner leftovers to create high-protein lunches for the next day. Grilled steak, roasted chicken, or sautéed tofu can be repurposed into salads, wraps, or grain bowls. Add fresh vegetables, whole grains, and a flavorful dressing for a quick and protein-rich meal.

This article might also be helpful – High Protein Foods


  1. Protein Smoothies on the Go

When time is limited, protein smoothies are a convenient option. Blend together a scoop of quality protein powder, Greek yogurt, your choice of milk, and a handful of spinach or kale. Customize with fruits, nut butter, or seeds for added flavor and nutrients.

If you are on a calorie controlled diet, watch the extra ingredients added, as they can really boost the calorie count.


  1. Snack Smartly

Greek Yogurt Protein Parfait

Include protein-rich snacks alongside your lunch to further increase your intake. Greek yogurt, hard-boiled eggs, cottage cheese, or protein bars can complement your high-protein lunches and keep you satisfied throughout the day.

See also – High Protein Snacks

Best High Protein Bars


  1. Explore Protein-Packed Salad Dressings

Enhance the protein content of your salads by choosing dressings made with Greek yogurt, tahini, or cottage cheese as a base. These creamy dressings not only add flavor but also provide an extra protein boost.


  1. Incorporate Quinoa and Legumes

Swap traditional grains with protein-rich alternatives like quinoa, lentils, or chickpeas. These plant-based sources are not only high in protein but also offer essential nutrients and fiber. Use them as a base for salads, stir-fries, or as a side dish.


  1. Boost Protein with Nut and Seed Toppings


Sprinkle your meals with a variety of nuts and seeds to increase their protein content. Almonds, walnuts, chia seeds, hemp seeds, and flaxseeds are excellent choices. Add them to salads, wraps, or grain bowls for an extra crunch and protein punch.


  1. Experiment with Protein-Packed Dips and Spreads

Make your lunches more exciting by incorporating protein-rich dips and spreads. Prepare homemade hummus, Greek yogurt-based tzatziki, peanut butter or bean dips like black bean or white bean spread. Enjoy them with vegetable sticks, whole-grain crackers, or as a spread in sandwiches and wraps.


  1. Utilize Canned Fish

Canned fish such as tuna, salmon, or sardines are convenient and excellent sources of protein. They can be added to salads, mixed into wraps or sandwiches, or used as a topping for grain bowls. Opt for varieties packed in spring water for a lower calorie option.


  1. Try Alternative Protein Sources

Vegetable stir fry

Expand your protein choices beyond traditional options. Experiment with plant-based proteins like tempeh, seitan, or edamame. These alternatives can be used in stir-fries, wraps, or as a protein component in grain bowls.

Also try some different lean meats like venison, bison and goat. Try some fish and seafood you wouldn’t normally buy.


  1. Pack Protein-Rich Snacks

Don’t forget to include protein-rich snacks to add in your lunchbox. Hard-boiled eggs, cheese sticks, Greek yogurt cups, protein bars, or roasted chickpeas are portable options that can keep you satiated between meals.


  1. Make Egg-Based Dishes

Eggs are a versatile and budget-friendly source of protein. Prepare egg-based dishes like frittatas, egg muffins, or omelets packed with vegetables and lean meats. They can be enjoyed warm or cold and make for great protein-rich lunch options.

Egg and bacon pie, can be eaten cold or hot for lunch and smells delicious. If you don’t want the bacon and want it healthier, load it up with vegetables as well. See also – How To Add Vegetables To My Diet


  1. Explore Protein-Rich Wraps

Wrap up your high-protein fillings in alternative wraps like whole-grain tortillas, collard green leaves, or lettuce wraps. Fill them with grilled chicken, turkey, tofu, or egg salad mixed with Greek yogurt for added protein.


  1. Incorporate Protein Powder

If you’re looking for a quick and convenient way to boost protein content, consider adding protein powder to smoothies, yogurt, or homemade energy balls.

Choose a high-quality protein powder that suits your dietary preferences and taste buds.

Whey Protein Powder Chocolate Shake

A protein shake is a convenient way to help hit your target macros for protein. I love the banana protein powder and everybody’s favorite, chocolate flavor.

Vanilla protein powder flavor is ideal for mixing with other foods and recipes like the – High Protein Oats



When it comes to maintaining a calorie controlled diet, or if you do a lot of weight training, ensuring that your lunches are packed with protein is essential.

By implementing these tips and hacks, you can effortlessly create high-protein lunches that are both time-efficient and nutritious.

Plan ahead, batch cook protein, and utilize versatile ingredients to maximize your protein intake. Whether it’s a protein-packed salad, a hearty grain bowl, or a quick and easy wrap, these lunch ideas will fuel your body with the necessary nutrients and keep you energized throughout the day.

Incorporating high-protein lunches into your routine doesn’t have to be complicated. By following these strategies, you’ll be well on your way to enjoying delicious and nutrient-packed meals that support your health and fitness goals.

Start implementing these tips today to reap the benefits of high-protein lunches in your daily life.


Extra Resources

What Snacks Are High In Protein?

High Protein Custard Toast

Best High Protein Foods At Trader Joe’s