10 Simple Lunch Meals With 40g Of Protein
A midday meal that is high in protein can be a game-changer for your afternoon productivity and energy levels. Consuming at least 40 grams of protein for lunch can help you feel full and satisfied, reduce cravings, and support muscle maintenance and growth. This article provides ten simple and delicious lunch ideas, each packing at least 40 grams of protein, to help you power through your day.
These recipes are designed to be easy to prepare, making them perfect for busy weekdays. Many can be meal-prepped in advance, so you can have a healthy and satisfying lunch ready to go. From flavorful bowls to refreshing salads, these meals will make your high-protein lunch something to look forward to.
1. Chicken Burrito Bowl
This customizable bowl is a meal-prep favorite, combining lean protein with fiber-rich beans and vegetables for a satisfying and balanced lunch.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 15 mins | 20 mins | 1 | ~52g |
Ingredients
- 6 oz boneless, skinless chicken breast, cooked and shredded
- 1 cup cilantro-lime rice (or brown rice)
- ½ cup black beans, rinsed and drained
- ½ cup corn salsa
- ¼ cup shredded lettuce
- 2 tbsp pico de gallo
- 2 tbsp Greek yogurt or sour cream
- 1 oz shredded cheddar cheese
- Lime wedges, for serving
Instructions
- Cook the chicken breast and shred it. You can grill, bake, or poach it.
- Prepare the cilantro-lime rice by mixing cooked rice with fresh cilantro and lime juice.
- Assemble the bowl by starting with a base of rice. Top with the shredded chicken, black beans, corn salsa, shredded lettuce, and pico de gallo.
- Add a dollop of Greek yogurt or sour cream and a sprinkle of cheddar cheese.
- Serve with a lime wedge on the side.
2. Greek Chicken and Quinoa Bowl
A fresh and vibrant bowl inspired by Mediterranean flavors, this meal is packed with protein from chicken and quinoa, and healthy fats from olives and feta cheese.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 15 mins | 20 mins | 1 | ~45g |
Ingredients
- 6 oz grilled chicken breast, sliced
- 1 cup cooked quinoa
- ½ cup cucumber, diced
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, thinly sliced
- 2 tbsp Kalamata olives
- 2 tbsp crumbled feta cheese
- 2 tbsp tzatziki sauce
- Lemon-herb vinaigrette
Instructions
- In a bowl, combine the cooked quinoa, cucumber, cherry tomatoes, red onion, and Kalamata olives.
- Top the quinoa salad with the sliced grilled chicken.
- Drizzle with lemon-herb vinaigrette and top with crumbled feta cheese and a dollop of tzatziki sauce.
3. High-Protein Tuna Salad Sandwich
This is not your average tuna salad. By using Greek yogurt instead of mayonnaise and adding hard-boiled eggs, this recipe significantly increases the protein content for a quick and easy lunch.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 10 mins | 0 mins | 1 | ~40g |
Ingredients
- 1 (5 oz) can of tuna in water, drained
- 2 hard-boiled eggs, chopped
- ¼ cup plain Greek yogurt
- 1 tbsp Dijon mustard
- 1 celery stalk, finely chopped
- 2 slices of whole-wheat bread or a large lettuce wrap
- Salt and pepper to taste
Instructions
- In a medium bowl, combine the drained tuna, chopped hard-boiled eggs, Greek yogurt, and Dijon mustard.
- Add the chopped celery and mix until well combined. Season with salt and pepper to taste.
- Serve the tuna salad between two slices of whole-wheat bread or in a large lettuce wrap.
4. Salmon and Quinoa Power Bowl
This nutrient-dense bowl features salmon, a great source of protein and omega-3 fatty acids, paired with quinoa and roasted vegetables for a complete and satisfying meal.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 10 mins | 20 mins | 1 | ~42g |
Ingredients
- 6 oz salmon fillet, baked or grilled
- 1 cup cooked quinoa
- 1 cup roasted vegetables (e.g., broccoli, bell peppers, zucchini)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Fresh herbs (dill or parsley), for garnish
Instructions
- Season the salmon fillet with salt, pepper, and a squeeze of lemon juice. Bake or grill until cooked through.
- Toss the roasted vegetables with the cooked quinoa.
- Place the salmon fillet on top of the quinoa and vegetable mixture.
- Drizzle with olive oil and extra lemon juice. Garnish with fresh herbs before serving.
5. Turkey Club Skewers
A fun, deconstructed take on the classic turkey club sandwich, these skewers are easy to assemble and perfect for a portable, high-protein lunch.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 15 mins | 0 mins | 1 | ~40g |
Ingredients
- 6 oz sliced turkey breast
- 2 slices of cooked bacon, crumbled
- 1 oz cheddar cheese, cubed
- Cherry tomatoes
- Lettuce leaves
- Ranch or honey mustard dressing for dipping
Instructions
- Thread the turkey, bacon, cheese cubes, cherry tomatoes, and folded lettuce leaves onto skewers.
- Arrange the skewers on a plate and serve with your favorite dipping sauce on the side.
6. Crockpot Pulled Pork Bowl
This recipe is perfect for meal prepping. The pulled pork can be made in a large batch and then used for quick and easy lunches throughout the week.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 10 mins | 4-8 hrs | 1 | ~40g |
Ingredients
- 6 oz pulled pork
- 1 cup cooked rice or quinoa
- ½ cup coleslaw
- 2 tbsp BBQ sauce
- Pickle slices, for serving
Instructions
- To make the pulled pork, place a pork shoulder in a crockpot with your favorite BBQ rub and a little liquid (like broth or apple cider vinegar). Cook on low for 6-8 hours or on high for 4 hours, then shred the meat.
- To assemble the bowl, start with a base of rice or quinoa. Top with the pulled pork, coleslaw, and a drizzle of BBQ sauce.
- Serve with pickle slices on the side.
7. High-Protein Pasta Salad
Using chickpea or lentil pasta is an easy way to boost the protein content of this refreshing and satisfying pasta salad.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 15 mins | 10 mins | 1 | ~40g |
Ingredients
- 2 oz (dry) high-protein pasta (chickpea, lentil, etc.)
- 4 oz grilled chicken breast, chopped
- ½ cup cherry tomatoes, halved
- ¼ cup cucumber, diced
- 2 tbsp pesto
- 1 tbsp grated Parmesan cheese
Instructions
- Cook the high-protein pasta according to package directions. Drain and rinse with cold water.
- In a bowl, combine the cooked pasta, chopped chicken, cherry tomatoes, and cucumber.
- Stir in the pesto until everything is well coated. Top with grated Parmesan cheese before serving.
8. Steak and Veggie Skewers
These flavorful skewers are a great way to enjoy a hearty, high-protein lunch. They can be grilled or baked and are perfect for meal prepping.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 15 mins | 15 mins | 1 | ~45g |
Ingredients
- 6 oz sirloin steak, cut into cubes
- 1 bell pepper, cut into chunks
- 1 small zucchini, cut into chunks
- ½ red onion, cut into chunks
- Marinade: 2 tbsp soy sauce, 1 tbsp olive oil, 1 clove garlic (minced)
Instructions
- In a bowl, whisk together the soy sauce, olive oil, and minced garlic for the marinade.
- Add the steak cubes to the marinade and let them sit for at least 10 minutes.
- Thread the marinated steak and vegetables onto skewers.
- Grill or bake the skewers until the steak is cooked to your liking and the vegetables are tender.
9. Shrimp and Avocado Salad
This light and refreshing salad is packed with protein from the shrimp and healthy fats from the avocado, making it a perfect summer lunch.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 10 mins | 5 mins | 1 | ~40g |
Ingredients
- 8 oz cooked shrimp, peeled and deveined
- 1 avocado, diced
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, finely chopped
- Juice of 1 lime
- 2 tbsp fresh cilantro, chopped
- Salt and pepper to taste
Instructions
- In a bowl, combine the cooked shrimp, diced avocado, cherry tomatoes, and red onion.
- Squeeze the lime juice over the salad and add the chopped cilantro. Gently toss to combine.
- Season with salt and pepper to taste. Serve immediately.
10. Egg Roll in a Bowl
All the delicious flavors of an egg roll without the wrapper, this low-carb, high-protein bowl is quick to make and incredibly flavorful.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 10 mins | 15 mins | 1 | ~40g |
Ingredients
- 6 oz ground turkey or pork
- 2 cups coleslaw mix (shredded cabbage and carrots)
- 1 clove garlic, minced
- 1 tsp fresh ginger, grated
- 2 tbsp soy sauce or tamari
- 1 tsp sesame oil
- Scallions, for garnish
Instructions
- In a large skillet, cook the ground turkey or pork until browned. Drain any excess fat.
- Add the minced garlic and grated ginger to the skillet and cook for another minute until fragrant.
- Stir in the coleslaw mix and cook until it has softened, about 5 minutes.
- Add the soy sauce and sesame oil, and stir to combine.
- Serve hot, garnished with chopped scallions.
