Here Are Some Tips For Making The Most Out Of These Quick High
- Prepare your protein in advance! Make a roasted chicken before the week starts. Prep all of your meat in advance and keep high-protein add-ons in stock . Pro-tip: have all of your organic, lean, high-quality meats delivered to your doorstep with Butcher Box!
- While it isnt necessary, planning helps make the most out of healthy lunches! Have all of your ingredients on hand and ready for the week. Use a service like Thrive Market and to have your groceries delivered and save time!
- Make these your own! Add protein to these recipes and adjust ingredients as you see fit. Its about getting the amount of protein and ingredients that are right for you!
Recipes With Peanut Butter
Peanut butter is a tasty and nutritious option for lunch. It is rich in protein and contains plenty of healthy fats that will keep you full all afternoon.
Here are some dishes to try with peanut butter:
- Lettuce Wraps with Peanut Butter
- Peanut Butter Chicken Chili
These tempeh lettuce wraps are packed full of protein and flavor. This recipe is easy, simple, and delicious. Perfect for a work lunch.
Beef And Farro High Protein Soup
Farro is an ancient whole wheat grain and is so underrated.
Similar in texture to rice, farro has more of a nutty flavor and is full of nutrients.
¼ cup of farro contains 5 grams of fiber, 6 grams of protein, and 170 calories.
In addition, it also contains iron, zinc, and magnesium.
Not only does the farro provide protein, but this Beef and Farro High Protein Soup recipe contains beef, which is a complete source of protein.
Just one cup of this recipe gives you roughly 300 calories and 28 grams of protein.
If the soup isnt enough for you, then feel free to pair it with a small sandwich or salad.
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Mississippi Pot Roast Sandwiches
Just like with the other sandwiches above, we hollow out the roll removing 1/3 of the carbs and calories from the bread!
This helps lower the calories in these high protein lunch recipes. You can have one sandwich for just 411 calories thanks to our calorie and carb cutting techniques.
If you want to lower the calories more, you can serve this sandwich open faced and remove 1 slice of bread or 1 half of the hollowed out roll.
Protein Packed Taco Salad
These high in protein meals make great lunches to take to work, or eat at home.
And at just 364 calories this protein packed lunch is also healthy for most diets. We even found you some protein chips to enjoy with this yummy taco salad recipe.
This protein packed lunch salad can be served with beef, chicken, turkey, or even vegan. And be sure to see the protein add-ins we supplied you with in the recipe card.
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Spicy Broccoli Slaw Bowls With Shrimp
This broccoli slaw and spicy shrimp bowl are a great healthy high protein lunch ideas. This green fresh veggies with shrimp both are so fresh and quick meal prep that you can make at home. This meal prep bowl is the true definition of a clean out the fridge.Colorful, fresh, quick dish and so delicious high protein meal that your family will love it. Prepare the broccoli salad with fresh veggies. Prepare the shrimps and pair them with broccoli salad with a creamy dressing. You can try this spicy shrimp with garlicky roasted broccoli. Just perfect for lunch! YUM!
Love to eat fish at lunch? Thats great! I love the fish meals at lunch or dinner time. This mahimahi with honey-lime coleslaw is the perfect meal for lunch. Ready just within 30 minutes.This spicy-sweet honey fish recipes loaded with a mixture of smoked paprika, cumin, chili powder, brown sugar, garlic and onion powder, and few simple ingredients. This crisp and satisfying dish coasted with fresh veggies coleslaw with honey-lime dressing!Get the recipe here.
Smoked Salmon Poke Bowl
For this super speedy at-home lunch youre going to need some hot smoked salmon and a pre-cooked rice sachet. For bonus points, I recommend a brown rice or mixed grain option. Heat the rice according to packet instructions, then pour into a bowl.
Add hot smoked salmon, diced avocado, and any other veggies of choice I like to use shredded red cabbage, cucumber, corn and frozen edamame beans that have been thawed in the microwave. Add a dollop of kewpie mayo if you like, and a sprinkling of roasted sesame seeds to make it truly insta-worthy.
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Garlic Butter Chicken Meatballs With Cauliflower Rice
Garlic butter chicken meatballs are a delicious addition to rice or wraps. To make these delectable meatballs, you need some ground chicken, cheese, garlic, butter, and spices.
Garlic butter chicken meatballs with cauliflower rice is a high-protein, low-carb, keto-friendly, and gluten-free recipe that is an amazing lunch option.
Fresh Veggies And Sweet Potatoes
On their own, sweet potatoes are a significant source of fiber and antioxidants. A single cup of sweet potatoes contains 4 grams of protein. The taste of sweet potatoes also pairs well with other sources of plant-based protein such as lentils or almonds to mix up the texture of this high-protein lunch idea.
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Chicken Fajita Meal Prep Bowls
A tasty, simple, and quick alternative is Chicken Fajita Meal Prep Bowl. All the taste of fajitas but put together as a bowl. Filling and delicious.
This high protein buffalo chicken stuffed zucchini boats recipe is a super easy low carb and low calorie dinner idea. Simple ingredients with a spicy twist.
Why The Elderly Need A High Protein Lunch
Why the Elderly Need a High Protein Lunch was written by Daria Zajac, RDN, edited by Avery Karp, & final review/edit completed by Aly Bouzek, MS, RDN. Avery is a dietetic student at Kennesaw State University.
Do you eat a high protein lunch? If the answer is no, then you are not alone.
So many older adults struggle to consume enough protein for different reasons including loss of appetite, dysphagia , injuries, medications, and more. But, under these circumstances, older adults typically have increased protein needs.
And since protein intake among the elderly is lower compared to those of younger adults, older adults look to protein supplements or powders and tend to neglect the best source of protein whole foods!
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French Onion Chicken Skillet
If youre in the mood for some comfort food that is packed with protein, this is the dish for you! This dish pairs French onion soup with chicken, making it the perfect comfort food.
Topped with cheese, this tender chicken is smothered in gravy and caramelized onions, making this dish mmmmmmgood!
For the gravy, were using flour, red wine, and beef broth, so if you dont have any beef broth on hand, heres some good quality beef broth. Knorr is my go-to brand for it.
And for some freshness, were roasting up some broccoli. To make the roasted broccoli, simply combine some broccoli with salt, garlic, pepper and a bit of olive oil, and bake in the oven for about 10 minutes.
How Do You Prepare High Protein Lunches
Knowing all of the reasons why high-protein lunches are valuable is one thing. But, preparing them is another. When it comes to lunch, there are two main options for how to prepare the meals. You can prepare them ahead of time or make meals quickly and easily in the morning before work or school.
Let’s talk about meal prep recipes first. Meal prep has been a staple in the fitness community for decades. One of the biggest challenges of being consistent with your nutrition comes down to being prepared. It is easier to hit your macros and stay on plan when making the food before you need it.
To go the meal prep route, cook a bunch of meals twice a week. Not only will meal prep make it easier to hit your nutrition goals, but it will also save you time and money. And you’ll appreciate having pre-made high protein lunch ideas for work.
That said, let’s be honest. Only some people are going to meal prep. For those who don’t, preparing quick and easy recipes in the morning is essential before heading out the door.
If you decide to go this route, here are a few foods to keep on hand: canned chicken and tuna, deli meat, beef jerky, protein bars, precooked bags of rice, whole grain bread, fruit, and mixed nuts.
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Mix Things Up With A Protein Shake
Wednesdays can be awful. Its smack dab in the middle of the week, you still have three days of work to go through, and your home-cooked meals are possibly running out.
It might be a good day to add meal replacement shakes to your schedule, with 30g of protein per shake to keep you full and brimming with energy for a long time.
This is an excellent way to keep your calories in check, too, and to switch between flavors to avoid getting bored.
A balance of macronutrients and an ample dose of micronutrients is a key to a perfectly healthy diet plan, so resorting to these practical and high-quality meal replacements can indeed serve your goals and help you clear your schedule!
High Protein Snacks For Easy Lunch Time Meal Prep
Weve all been there- Monday rolls around, you forgot to plan lunches and snacks for the week and the rest of the week is complete madness filled with take-out and junk food.
Ok, I exaggerate
But one thing I have learned since meal prepping is that I am a much happier, healthier, and more productive mom, wife, and overall human being when I dont have to think about what Im going to prepare and feed my family multiple times each day.
One of the easiest things I have started meal-prepping is snacks and lunches. Ive found that an assortment of different foods and textures, as well as a focus on snacks high in protein, is key when planning your own lunch or snack packs.
Here are some of my favorite additions when making my own snack packs:
- Cheese cubes or string cheese
- Cherry tomatoes
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Who Benefits From High Protein Lunch Ideas For Work
Proteins, healthy fats, and carbohydrates have long remained a staple of the food pyramid. While these three macronutrients normally remain in perfect balance and are necessary to meet our bodys needs, there are times where well need more of one than the other.
The first thing anyone thinks about when the term diet is thrown around is either a low-carb or low-fat diet. While both diets do have the benefits of weight loss, blood sugar control, and lower blood pressure, a healthy diet can also include high-protein meals.
High-protein meals benefit those who:
Want to gain muscle mass
Are older adults
Have a protein deficiency and need extra protein
Suffer from metabolic or blood sugar problems
Often, high-protein diets are synonymous with low-carb diets and are the perfect way to maintain healthy energy levels while keeping blood sugar low.
For athletes, its a no-brainer to consume higher levels of protein for performance and recovery. The general rule of thumb for athletes is 1-2 grams of protein per pound of body weight a day for maintaining strength and muscle. The average adult needs a little less than that at around 0.7 or 0.8 grams of protein per kilogram of body weight.
Those not getting enough protein in their diet, have little time to eat because of their work schedule or have a health condition that makes them protein-deficient also need to turn to high-protein foods. They, especially, will benefit from these high protein lunch ideas for work.
Pair Up The Chicken With Quinoa
Did you know that this humble grain packs quite a protein punch? In fact, youll find that quinoa has approximately 8g of protein on a 100g portion, which makes it an excellent addition to your lean chicken lunch.
Like rice, quinoa has a mild, neutral taste, and can be mixed with a number of different spices that will add some excitement to your lunch. The beauty of it is that it can be mixed well with other meats, too, such as turkey, pork, as well as salmon, and trout.
If you like to mix it up when it comes to flavors, you can add apple slices or some pomegranate to this blend, and make it more exciting for your taste buds.
When prepared separately, quinoa and chicken can last for a couple of days, so youll also save time, and you can add a myriad of sauces for each day of your week!
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Benefits Of A High Protein Lunches For Work
The benefits of a high-protein lunch are simple: it fits into almost any diet or fasting plan. There are plenty of high-protein lunch options that dont include junk food or anything you can get from a vending machine.
A midday meal full of protein is a great way for those following the intermittent fasting plan to have a steady source of energy. This is especially important for those at risk of diabetes who need a low-carb meal to maintain their blood sugar.
Whether youre a vegetarian, looking to increase your protein intake with plants as a protein source, or the average adult, who is okay with animal products, needing more protein in your diet, youll want to consider a range of high protein lunch ideas for work. Protein options such as:
Lean meats, such as chicken breast or ground turkey
Eggs, including egg whites
Plant-based proteins, such as black beans
Now that we know who needs higher levels of protein in their daily diet, its time to look at some high-protein lunch ideas you can meal prep from home to eat the next day or even the rest of the week.
These healthy lunch ideas have simple ingredients, get your taste buds stimulated, limit your carb intake, and are a good food resource to keep your health and other nutritional goals on the right track.
High Protein Lunch Ideas For Building Lean Muscle
Lunch is often the most challenging meal of the day to put together. Most of us are short on time and ultra hungry by the time our midday meal rolls around, which can make it difficult to build a healthy high protein dish that fills you up and ensures you hit your muscle-building goals.
After all, how many days in a row can you eat plain chicken and rice before going to the nearest fast food drive-through?
To help make lunchtime less stressful, we have twelve easy and delicious high-protein lunch ideas. Whether you’re looking for high protein lunch ideas for weight loss, recipes to help you bulk, or just need some easy high protein lunch ideas to help with your midday meal, we’ve got you covered!
You can make a good protein lunch, like these meals, with little hassle, even if you are a newbie in the kitchen. Some meals can be prepped in advance, while others can be thrown together at the last minute.
This article will discuss the following:
- What are high protein lunches?
- Why it’s important to make healthy high protein lunch ideas
- How much protein should you include in a lunch with high protein?
- Ideal macro breakdown for lunch
- How to prepare high protein lunch foods
- 12 easy protein packed lunch recipes
- Your shopping list for high protein lunch ideas
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What Are High Quality Sources Of Protein
High quality sources of protein are protein sources that contain all nine essential amino acids.
These amino acids are called essential because we MUST get them from our diet our body cannot make them on its own.
Foods like milk, cheese, eggs, beef, chicken, fish, and soy are good examples of high-quality protein sources.
Its important to diversify your sources of protein because different foods offer different sets of nutrients.
Plus, you certainly dont want your taste buds to get bored eating the same foods all the time!
One Pan Honey Lemon Chicken
Are you sick and tired of washing pots and pans? Then, youll love this One Pan Honey Lemon Chicken.
Not only does it cut down on dish time, it only takes 5 minutes to prep. Then, the oven does the rest of the cooking.
This chicken is perfectly seasoned and comes out tender, savory, and sweet with a hint of heat-just how I like it.
To make this dish, youll need to line a baking sheet with some parchment paper and spray it with oil. Chicken breasts are very low in fat, so they tend to stick if you dont coat them with oil.
Then, place your chicken breasts on the foil and season, arranging some lemon slices on the top. Then bake for 20 minutes, before adding some asparagus to the oven to grill.
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Why Is Protein So Important
Protein is one of three macronutrients that plays a HUGE role in how our bodies work.
Not only does protein help to build and preserve muscle, it also helps our bodies create substances to fight off infections, transport nutrients through our blood, regulate hormones, etc.
Without protein, we really would not be able to survive.