high protein lunch ideas

Diet is one of the key factors that determine your health. They say you become what you eat, and it is quite true. Consuming the right nutrients in your diet can help you avoid several adverse health conditions.

Several specialized diets are widely circulated for their various health benefits. Each of these eliminates or promotes specific food groups. It is important to consult a dietician or doctor to determine which diet best aligns with your fitness goals.

Once you decide on a diet, adapting to it and choosing the correct meal options becomes challenging. This article seeks to help you in this regard by providing delicious high-protein lunch options that you can incorporate into your high-protein diet.

High Protein Diets

High-protein diets are meal plans that aim for 20% or more of protein in every meal. These diets place a special emphasis on protein to address the nutritional requirements of the body.

Protein is an essential macronutrient that is especially important for building and maintaining muscle mass in the body.

High-protein meals may be beneficial for weight loss, provided that a calorie deficit is maintained simultaneously.

Protein is highly satiating and requires more time and energy to digest; this can help achieve a calorie deficit. Furthermore, it helps maintain muscle mass, ensuring that most weight lost is fat.

However, consuming too much protein can prove to be counterproductive. Consuming more than 200 grams of protein a day, or eating protein-only meals, can lead to protein poisoning, which can lead to adverse side effects, including death.

Furthermore, having a balanced diet containing other macros causes a smaller spike in blood sugar levels to help you effectively burn body fat.

Importance of a Nutritious Lunch

Lunch is an important meal our body needs to fuel the energy expenditure required for the rest of the day. Its significance increases when you consider that most people opt for a light breakfast, and dinner is generally had 6-8 hours after lunch.

A good lunch helps fix stress and fatigue due to the toll of the morning’s work and improves focus and energy for the rest of the day’s tasks. It has also been observed that not consuming an adequate lunch leads to over-eating during dinner and, subsequently, weight gain.

Therefore, it is essential to consume a nutritious meal at lunch every day.

10 High Protein Lunch Ideas

Lunch is perhaps the most important meal of the day. It is a direct fuel for your daily activities while helping the body repair itself simultaneously.

It might be time to make changes if your lunch typically consists of junk food and sugary beverages. Try these high-protein lunch meals and feel the difference.

1. Black bean and avocado macaroni salad (18g protein):

Want a high-protein lunch that packs plenty of other essential nutrients as well? Look no further than this excellent macaroni salad that packs the goodness of avocado and black beans to fill your daily need for micronutrients.

The protein from black beans and macaroni also takes care of your protein requirement.

2. Cauliflower fried rice with egg (13-19g protein):

Thirteen grams of protein might not sound like much, but this satisfying meal offers more than what meets the eye. This meal is low in carbohydrates and contains plenty of fiber, healthy fats, and vitamins to keep you satiated for a long time.

3. Turkey burgers (16g protein):

These delicious turkey burgers are as satiating as they are nutritious. Made with juicy ground turkey patties, these burgers can be enjoyed by everyone from kids to senior citizens.

4. Zucchini noodles with turkey meatballs (33g protein):

This is the perfect wholesome lunch option for when you are feeling particularly hungry. You can benefit from your lunch's high protein and other nutrient content without missing out on a ravishing and satisfying meal.

Made with healthy vegetables, marinara sauce, parmesan cheese, and ground turkey, this meal will surely leave your head, heart, tongue, and body all satisfied.

5. Mac & cheese (29g protein):

The classic mac & cheese, made with macaroni, cheddar cheese, and milk, is a great lunch option that packs a whopping 29g of protein per serving. With minimal ingredients, a comforting taste, and a quick recipe, this can be the ideal staple lunch option for you.

6. Thai noodles and fresh salmon salad (36g protein):

This highly balanced meal is high in protein and other macros as well. This delicious noodle salad contains healthy fats and carbohydrates to balance your daily nutritional requirement and plenty of fiber to ensure optimal digestion and absorption of these nutrients.

7. Mini chicken shawarma (22g protein):

These are the perfect lunch option when you are on the go. The delicious bite-sized pockets are made with marinated ground meat and served with herbal creamy sauces.

8. Mexican bean soup with shredded chicken (32g protein):

This delicious soup is a whole meal in itself. Made with black beans and shredded chicken breasts, it offers plenty of protein and other essential nutrients. It is easy to consume and keeps you satiated. It can be an especially good meal to cozy up with on a rainy day.

9. Stir fried chicken and snap peas (21g protein):

Made with kitchen staples and chicken breast, these are an easy-to-source and make lunch option that offers plenty of protein. It can be paired with a small bowl of rice or bread or converted into a salad with pasta and veggies to reap additional benefits.

10. Italian deli pinwheel sandwiches (41g protein):

These delicious sandwiches are made from cream cheese, lettuce, provolone cheese, ham, pepperoni, and salami. Not only do they look appealing, but they taste delicious too. Packing a whopping 41g of protein, they are a perfect lunch option to fulfill your daily protein requirement.


Having a high-protein lunch is an excellent way to ensure that you meet your daily protein requirement. Combined with a calorie deficit, it can help reduce body fat while retaining muscle mass.

Combined with resistance training and a bulk diet, it helps build muscle mass in the body. It is also an excellent way to fuel your body for your everyday activities as well as biochemical processes within the body.

However, it is important not to overdo it. Daily consuming 2gm of protein per kg of body weight is considered ideal. Consuming above this doesn’t offer many benefits.

Similarly, consuming 200gm of protein without incorporating other macros can lead to protein poisoning and even death.

Therefore, it is advisable to ensure that healthy fats and carbohydrates are a part of every meal as well. Ensure you consistently follow a well-balanced diet with high protein content. When it comes to consuming any food group, moderation is key.


1. Is it okay to eat a protein-only diet?

Ans: The human body broadly requires three macronutrients and several micronutrients to function optimally. The three macronutrients it requires are proteins, fats, and carbohydrates. All three macros are essential for various biochemical processes of the body.

An ideal diet would consist of all three macros in all three meals. A protein-only diet is far from healthy and, in fact, can lead to adverse effects on health. Consumption of over 200gm of protein daily and lack of other macros can lead to protein poisoning. Protein poisoning is a serious condition that can lead to death.

2. Are high-protein diets good for weight loss?

Ans: Weight loss depends on overall calories consumed rather than what calories are consumed. By consuming fewer calories than spent, you can trigger weight loss by being in a calorie deficit. However, if a calorie deficit is maintained, consuming more proteins can help you retain muscles and lose body fat. 

3. Are high-protein diets good for building muscles?

Ans: High-protein diets are ideal for building muscle mass. When combined with resistance training, higher consumption of proteins can help you build muscle mass with it. However, consuming more than 2 grams of protein per kg body weight offers no additional benefits. Therefore, stick with 2 grams of protein per kg of body weight or lesser.

4. Are protein powders healthy?

Ans: Protein powders consist of isolated protein from various sources like milk, eggs, peas, spirulina, soy, rice, and hemp.  They are generally safe to consume and are a healthy source of protein. They offer a convenient way to meet your daily protein needs and must be used as part of a larger diet, not as a meal replacement.

However, you might have allergies or intolerance to the protein source, which might render the protein ineffective. For instance, those with a soy allergy cannot consume soy protein. It is advisable to be mindful of this when choosing a protein powder.

5. What are some good plant-based sources of protein?

Ans: Some good plant protein sources are lentils, quinoa, chickpea, tofu, soy, nuts, legumes, seed mix, and beans.

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Oliver Nelson

Oliver Nelson is a New York based Health Specialist Writer who completed his graduation from Syracuse University back in 2015. His writings were published in the top Healthcare brands in the United States.

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