10 High-Protein Lunch Recipes to Fuel Your Afternoon

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To fuel your afternoon, try these ten high-protein lunch recipes: Grilled Chicken Salad with Quinoa, Turkey and Avocado Wrap, and Chickpea and Spinach Stir-Fry. For something different, enjoy a Smoked Salmon and Cream Cheese Bagel or a hearty Lentil Soup with Sausage. Other great options include Greek Yogurt Chicken Salad, Tofu and Vegetable Stir-Fry, Shrimp Tacos with Cabbage Slaw, and a Cottage Cheese Buddha Bowl. Each recipe is customizable to fit your tastes and nutritional needs. You’ll find even more creative ideas ahead.

Grilled Chicken Salad With Quinoa

Grilled Chicken Salad with Quinoa is a nutritious and satisfying dish that blends the protein-packed goodness of grilled chicken with the wholesome benefits of quinoa and fresh vegetables. This salad is perfect for lunch, offering a blend of flavors and textures that will keep you feeling full and energized throughout the day.

The combination of creamy avocado, crisp greens, and tangy dressing elevates the salad, making it not just a meal, but a delightful experience. Not only is this recipe easy to prepare, but it’s also highly customizable. You can mix and match your favorite vegetables or swap out the protein for something else if you prefer.

Whether you’re meal prepping for the week or looking for a fresh dish to serve at a gathering, this Grilled Chicken Salad with Quinoa will certainly impress!

• 2 boneless, skinless chicken breasts
• 1 cup quinoa
• 2 cups vegetable broth or water
• 2 cups mixed salad greens
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• ½ cucumber, diced
• ¼ red onion, thinly sliced
• ¼ cup feta cheese, crumbled (optional)
• 3 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Begin by marinating the chicken breasts in olive oil, salt, and pepper for at least 30 minutes. While the chicken is marinating, rinse the quinoa under cold water and then cook it in vegetable broth or water according to the package directions.

Once cooked, fluff the quinoa with a fork and set aside. Grill the marinated chicken over medium-high heat for about 6-7 minutes per side or until thoroughly cooked (internal temperature of 165°F). Let the chicken rest for a few minutes before slicing it into strips.

In a large bowl, combine the salad greens, avocado, cherry tomatoes, cucumber, red onion, and cooked quinoa. Drizzle with balsamic vinegar, toss, and top with sliced chicken and feta cheese if using.

For the best results, let the grilled chicken marinate for a longer period, ideally 1-2 hours, to allow the flavors to penetrate the meat. If you want to add more texture, consider tossing in nuts or seeds, such as almonds or sunflower seeds.

Additionally, this salad can be served warm or cold, making it a versatile option that can be enjoyed any time of the year.

Turkey and Avocado Wrap

The Turkey and Avocado Wrap is a delicious and nutritious option for a high-protein lunch that’s both satisfying and easy to prepare. Packed with lean turkey, creamy avocado, and crisp vegetables, this wrap provides a perfect balance of healthy fats, fiber, and protein. It’s versatile enough to be customized with your favorite ingredients or sauces, making it a great choice for lunches at home, work, or on the go.

To prepare this nutritious meal, all you need is a few simple ingredients, and in just a matter of minutes, you can enjoy a delightful wrap that will keep you energized throughout the day. The combination of flavors and textures—from the savory turkey to the silky avocado—creates a delightful culinary experience that can easily fit into a busy lifestyle.

• Whole wheat or spinach tortilla
• Sliced turkey breast (deli or roasted)
• Ripe avocado, sliced
• Fresh spinach or mixed greens
• Sliced tomatoes
• Shredded carrots
• Sliced cucumbers
• Salt and pepper to taste
• Optional: mustard or hummus for spreading

To assemble the Turkey and Avocado Wrap, lay the tortilla flat on a clean surface. Start by spreading a thin layer of mustard or hummus, if desired, over the wrap. Next, layer the sliced turkey, avocado, spinach, tomatoes, carrots, and cucumbers evenly across the tortilla. Season with salt and pepper to your liking.

Carefully roll the tortilla from one end to the other, tucking in the sides as you go, to create a secure wrap. Once rolled, slice the wrap in half diagonally and serve.

When preparing your Turkey and Avocado Wrap, make certain that your tortillas are fresh and pliable to avoid tearing. You can also add additional toppings like cheese, peppers, or different proteins if you want to mix things up.

For an extra crunch, consider including some nuts or seeds. This dish can be made ahead of time and stored in the refrigerator; just keep the fillings separate until you’re ready to serve to maintain freshness.

Chickpea and Spinach Stir-Fry

Chickpea and Spinach Stir-Fry is a nutritious and flavorful dish that makes for a quick and satisfying lunch. Packed with protein from the chickpeas and enriched with vitamins from fresh spinach, it’s a well-rounded meal that can easily be thrown together in under 30 minutes.

The combination of spices adds depth to the dish, harmonizing the earthiness of the chickpeas with the vibrant green of the spinach. This meal isn’t only healthy but also vegetarian and can be made vegan-friendly by using oil instead of butter.

This stir-fry is versatile and can be served on its own or paired with rice, quinoa, or whole-grain wraps for a more filling option. It’s perfect for meal prep, as it stores well in the fridge, making it a great quick option for busy weekdays.

Whether you’re looking for a light lunch or a protein-packed dinner, this Chickpea and Spinach Stir-Fry will deliver both flavor and nutrition.

Ingredients:

• 1 can of chickpeas (15 oz), drained and rinsed
• 3 cups fresh spinach
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Red pepper flakes (optional, for heat)

In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Stir in the minced garlic, ground cumin, paprika, salt, and pepper, cooking for an additional minute until fragrant.

Add the chickpeas to the skillet, cooking for 4-5 minutes until they begin to crisp slightly. Then, fold in the fresh spinach, cooking until wilted, about 2-3 minutes. Serve warm, topped with red pepper flakes if desired.

For best results, make sure to not overcook the spinach to retain its vibrant color and nutritional value. You can also enhance the flavor by adding a squeeze of lemon juice just before serving, which will brighten the dish.

Feel free to customize this stir-fry by incorporating other vegetables like bell peppers, zucchini, or carrots for extra variety. This dish is also perfect for adding your favorite protein source, such as tofu or grilled chicken, if you prefer a non-vegetarian option.

Smoked Salmon and Cream Cheese Bagel

Smoked salmon and cream cheese bagels make for a delicious and high-protein lunch option that’s both satisfying and simple to prepare. The rich flavors of the smoked salmon, with its hint of saltiness, complement the creamy texture of the cream cheese, creating a delightful culinary experience.

Whether you’re enjoying it at home or preparing it for a picnic, this meal is sure to please your taste buds while keeping you full and energized.

This dish not only packs a protein punch but also allows for a variety of modifications to suit personal preferences. Whether you’re a purist who prefers the classic combinations or someone who likes to experiment with added toppings or spreads, these bagels are versatile enough to accommodate your cravings.

Serve them with a side of fresh fruit or a simple salad for a balanced meal.

Ingredients:

• 2 bagels (your choice of plain, whole grain, or everything)
• 4 oz smoked salmon
• 4 oz cream cheese, softened
• 1 tablespoon capers
• 1 small red onion, thinly sliced
• Fresh dill or chives for garnish
• Lemon wedges (optional)

Slice the bagels in half and toast them to your desired level of crispiness. Spread an even layer of cream cheese on each half, then layer the smoked salmon over the cream cheese.

Add capers, sliced red onion, and garnish with fresh dill or chives. Serve with lemon wedges if desired.

For the best results, consider using high-quality smoked salmon and fresh bagels from a local bakery or bagel shop. Experiment with different types of cream cheese, such as garlic and herb or whipped varieties, to add an extra dimension of flavor.

If you like a bit of crunch, you can also add sliced cucumbers or avocado for added texture and nutrition. Enjoy your meal fresh, but if you have leftovers, store the components separately to maintain quality.

Lentil Soup With Sausage

Lentil soup with sausage is a hearty and flavorful dish that combines the earthy taste of lentils with the savory essence of sausage. Perfect for a satisfying lunch or dinner, this recipe balances nutrition and comfort, making it an excellent choice for anyone looking to pack their meals with protein.

Rich in vitamins and minerals, lentils provide a healthy base, while the sausage adds depth and a touch of spice, creating a fantastic blend of textures and tastes.

This lentil soup isn’t only warming but also easy to prepare. With minimal effort and a short cooking time, you can create a delightful bowl of goodness that keeps you fueled throughout the day.

Plus, using one pot allows for easier cleanup, making this dish a go-to for busy individuals or families.

Ingredients:

• 1 cup lentils (dry, rinsed)
• 1 tablespoon olive oil
• 1 onion (chopped)
• 2 carrots (chopped)
• 2 celery stalks (chopped)
• 2 garlic cloves (minced)
• 1 pound sausage (Italian or your choice, sliced)
• 6 cups chicken or vegetable broth
• 1 teaspoon thyme (dried)
• 2 bay leaves
• Salt and pepper (to taste)
• Fresh parsley (for garnish)

In a large pot, heat olive oil over medium heat and add the chopped onion, carrots, and celery, sautéing until they begin to soften, around 5 minutes.

Stir in the minced garlic and sausage, cooking until the sausage is browned.

Next, add the lentils, broth, thyme, bay leaves, and season with salt and pepper.

Bring the mixture to a boil, then reduce the heat and let it simmer for about 30-35 minutes, or until the lentils are tender.

Remove the bay leaves before serving, and garnish your soup with fresh parsley.

When making lentil soup with sausage, feel free to experiment with different types of sausage to suit your tastes; spicy varieties can elevate the flavors, while milder options offer a different approach.

Additionally, you can add leafy greens like spinach or kale during the last few minutes of cooking for an extra nutrient boost.

Leftovers can be stored in the refrigerator for a few days and can even taste better the next day as the flavors meld together.

Enjoy this warming dish on its own or with crusty bread for a complete meal!

Beef and Broccoli Bowl

Beef and broccoli is a classic dish that’s not only delicious but also packed with protein, making it an ideal choice for a hearty lunch. The tender beef combined with fresh broccoli creates a delightful mix of flavors and textures that’s sure to satisfy your hunger and keep you energized throughout the day.

This recipe takes a traditional approach while adapting it for a convenient bowl-style meal that you can enjoy at home or take to work.

Preparing a beef and broccoli bowl is straight-forward and allows for flexibility with ingredients based on your preferences. The dish can be served on its own, but it’s also great with rice or quinoa for added fiber and complexity. The combination of savory soy sauce, garlic, and ginger gives depth to the beef, while the vibrant broccoli adds a crunch that makes each bite exciting.

Plus, this recipe is quick to prepare, making it perfect for busy weekdays.

Ingredients:

• 1 pound of flank steak, sliced thinly against the grain
• 2 cups of fresh broccoli florets
• 3 tablespoons of soy sauce
• 1 tablespoon of oyster sauce
• 1 tablespoon of cornstarch
• 2 tablespoons of vegetable oil
• 3 cloves of garlic, minced
• 1 inch piece of ginger, minced
• 1 cup of beef broth
• Cooked brown rice or quinoa (optional, for serving)

In a large skillet or wok, heat the vegetable oil over medium-high heat. Add the sliced flank steak and cook for about 2-3 minutes until browned, stirring frequently. Once the beef is cooked, add the minced garlic and ginger, followed by the broccoli florets.

Stir everything together and pour in the soy sauce, oyster sauce, and beef broth. Allow the mixture to simmer for about 5 minutes until the broccoli is tender and the flavors combine. If you like a thicker sauce, mix the cornstarch with a little water to form a slurry, then stir it into the dish, cooking until the sauce thickens.

When preparing your beef and broccoli bowl, consider experimenting with any additional vegetables you enjoy, such as bell peppers or snap peas, to enhance the nutritional value and flavor. Adjust the seasoning to your preference, adding more soy sauce for saltiness or some crushed red pepper for heat.

For a balanced meal, serve over a bed of brown rice or quinoa, which will also absorb the delicious sauce, making every bite satisfying. Enjoy your homemade creation!

Greek Yogurt Chicken Salad

Greek yogurt chicken salad is a delicious and nutritious option for lunch, perfect for those looking to boost their protein intake while still enjoying a flavorful meal. The combination of tender, diced chicken and creamy Greek yogurt creates a satisfying and healthy base, while the addition of crunchy vegetables and herbs adds both texture and freshness.

This salad isn’t only easy to prepare, but it can also be made ahead of time, making it an excellent choice for meal prep or a quick grab-and-go option.

Incorporating Greek yogurt instead of traditional mayonnaise not only cuts down on calories but also increases the protein content of the dish. You can customize this recipe to your taste by adding your favorite veggies or spices, making it versatile enough for different occasions. Serve it on a bed of greens, in a wrap, or with whole-grain crackers for a complete and filling meal.

• 2 cups cooked, shredded chicken breast
• 1 cup plain Greek yogurt
• 1/2 cup diced celery
• 1/2 cup diced red onion
• 1/2 cup diced red bell pepper
• 1/4 cup chopped fresh parsley
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• Salt and pepper to taste

In a large bowl, combine the shredded chicken, Greek yogurt, diced celery, red onion, red bell pepper, chopped parsley, Dijon mustard, and lemon juice. Mix well until everything is evenly coated.

Season with salt and pepper to taste, ensuring that flavors are balanced and well-distributed throughout the mixture.

For additional flavor, consider letting the chicken salad sit in the refrigerator for at least 30 minutes before serving. This allows the ingredients to meld together, enhancing the overall taste.

You can also add in extras like chopped apples for sweetness, nuts for crunch, or even a sprinkle of curry powder for a unique twist. If you prefer a lighter texture, feel free to thin out the salad with a little bit of water or extra Greek yogurt until it reaches your desired consistency.

Tofu and Vegetable Stir-Fry

Tofu and Vegetable Stir-Fry is a versatile and protein-packed dish that’s perfect for lunch. This quick and easy recipe brings together marinated tofu with a colorful array of vegetables, making for a nutritious meal that’s as delicious as it’s visually appealing.

Tofu serves as an excellent source of plant-based protein, and when combined with an assortment of crisp vegetables, it not only satisfies hunger but also provides a range of vitamins and minerals.

This stir-fry isn’t only healthy but can also be customized to your taste preferences. You can easily swap in your favorite vegetables or add spices to create a unique flavor profile that you love. This dish can be paired with rice or noodles to make it a complete meal, or it can be enjoyed on its own as a hearty salad.

Whether you’re looking for a quick weekday lunch or a satisfying dinner, Tofu and Vegetable Stir-Fry is bound to be a hit!

• 1 block of firm tofu, pressed and cubed
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 2 green onions, chopped
• Sesame seeds for garnish
• Cooked rice or noodles (optional)

In a large skillet or wok, heat the olive oil over medium-high heat. Add the cubed tofu and cook until golden brown on all sides, which should take about 6-8 minutes.

Next, add the minced garlic and ginger, stirring for about 1 minute until fragrant. Then, mix in the sliced bell peppers, broccoli, and carrot. Stir-fry the vegetables for about 5-7 minutes until they’re tender yet still crisp.

Add the soy sauce and chopped green onions, tossing everything together until well combined and heated through. For a complete meal, serve it over cooked rice or noodles and sprinkle with sesame seeds.

When cooking Tofu and Vegetable Stir-Fry, it’s crucial to press the tofu to remove excess moisture before cubing it; this helps achieve a firmer texture and allows it to absorb flavors better.

Additionally, you can marinate the tofu in soy sauce for 15-30 minutes before cooking for an extra boost of flavor. Feel free to adjust the vegetables based on what you have on hand, and don’t be afraid to add your favorite sauces or spices to vary the taste.

Enjoy this dish hot, as freshly stir-fried meals are always most flavorful!

Shrimp Tacos With Cabbage Slaw

Shrimp tacos with cabbage slaw are a delightful and nutritious option for lunch, packed with high-quality protein and vibrant flavors. The sweetness of the shrimp pairs beautifully with the crunch of the fresh cabbage slaw, making each bite a textural masterpiece.

This dish isn’t only quick to prepare but also allows for customization, ensuring that each taco can suit your personal taste. To elevate your meal further, consider adding toppings such as avocado, lime juice, or your favorite salsa for an extra kick. These tacos are perfect for a busy weekday lunch or a festive weekend gathering, making them versatile for any occasion.

With just a few ingredients and simple cooking techniques, you’ll have a delicious high-protein meal ready to be enjoyed.

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 8 small corn tortillas
• 2 cups shredded cabbage (green or purple)
• 1/4 cup chopped cilantro
• 1 lime, juiced
• Optional toppings: sliced avocado, hot sauce, or salsa

In a large skillet, heat the olive oil over medium-high heat. Add the shrimp, chili powder, cumin, garlic powder, salt, and pepper. Cook for about 2-3 minutes per side, or until the shrimp turn pink and opaque.

While the shrimp cooks, combine the cabbage, cilantro, lime juice, and salt in a bowl. Warm the tortillas in a dry skillet or microwave, then fill each tortilla with shrimp and top with the cabbage slaw. For the best texture and flavor, be sure to not overcook the shrimp, as they can become rubbery quickly.

If you’re looking to experiment with flavors, consider marinating the shrimp in lime juice, garlic, and spices for about 30 minutes before cooking. You can also mix and match the toppings to complement your preferences—adding diced tomatoes or pickled onions can provide an extra layer of freshness and flavor.

Cottage Cheese Buddha Bowl

Cottage cheese is an incredible source of protein that lends itself well to various dishes, making it a fantastic base for a nutritious Buddha bowl. This Creamy Cottage Cheese Buddha Bowl combines delicious flavors and textures, providing a well-rounded meal that can be customized to your preferences. Bursting with nutrients and vibrant colors, this bowl isn’t only visually appealing but also satisfying, perfect for a healthy lunch or a light dinner.

In this recipe, you can incorporate a variety of fresh vegetables, grains, and other protein sources to create a robust and nourishing meal. The cottage cheese can be mixed with herbs and spices to enhance its flavor, making it a deliciously creamy element that pairs perfectly with the crunchy veggies and hearty grains. It’s versatile and can easily be modified to include seasonal ingredients or whatever you have on hand, allowing for endless possibilities.

Ingredients:

• 1 cup cottage cheese
• 1 cup cooked quinoa
• 1 cup mixed greens (spinach, arugula, kale)
• ½ cup cherry tomatoes, halved
• ½ avocado, sliced
• 1 small cucumber, diced
• ¼ cup cooked chickpeas
• 1 tablespoon olive oil
• Salt and pepper to taste
• Optional toppings: sesame seeds, fresh herbs (parsley or cilantro), lemon juice

To assemble your Cottage Cheese Buddha Bowl, start by placing the cooked quinoa at the bottom of a serving bowl. Layer the mixed greens on top, followed by the cottage cheese. Next, add the cherry tomatoes, sliced avocado, diced cucumber, and chickpeas. Drizzle with olive oil and season with salt and pepper. Optionally, sprinkle sesame seeds and fresh herbs for added flavor and garnish. Serve immediately and enjoy your nutritious creation!

When making your Buddha bowl, feel free to get creative with the toppings and add-ins based on your taste preferences. You can swap out quinoa for brown rice or farro, and mix in seasonal vegetables like roasted sweet potatoes or steamed broccoli.

Don’t hesitate to try different herbs and spices to enhance the cottage cheese, such as garlic powder or dill, for varied flavors. Plus, this bowl can be prepped ahead of time; just keep the components stored separately in the fridge until you’re ready to enjoy.