17 Cheap and Lazy High-Protein Lunch Recipes
Lunch can be a tricky meal. It’s easy to fall into the trap of grabbing something quick and unhealthy, or skipping it altogether. But a high-protein lunch can help you power through the afternoon, keeping you full and focused. This article provides 17 cheap, lazy, and delicious high-protein lunch recipes that are perfect for meal prep or a quick midday meal.
The Recipes
1. The Viral Favorite: Jennifer Aniston Salad
This salad went viral for a reason. It’s packed with plant-based protein and is incredibly easy to make a big batch of for the week.
- Ingredients: 1 cup cooked quinoa, 1 can (15 oz) chickpeas (rinsed), 1 cup chopped cucumber, 1/2 cup chopped red onion, 1/2 cup chopped parsley, 1/2 cup crumbled feta cheese, 1/4 cup chopped pistachios. For the dressing: 1/4 cup olive oil, 2 tbsp lemon juice, salt and pepper to taste.
- Instructions: Combine all salad ingredients in a large bowl. Whisk together the dressing ingredients and pour over the salad. Toss to combine.
- Estimated Protein: 20-25g
- Laziness Rating: 3/5 (Moderately Lazy – requires some chopping)
2. The Speedy Salmon: Mediterranean Salmon Bowl
This bowl is packed with flavor and protein, and comes together in minutes if you have cooked salmon on hand.
- Ingredients: 4 oz cooked salmon, 1/2 cup cooked quinoa, 1/2 cup mixed greens, 1/4 cup cherry tomatoes (halved), 1/4 cup cucumber (chopped), 2 tbsp feta cheese, 2 tbsp tzatziki sauce.
- Instructions: Assemble all ingredients in a bowl. Drizzle with tzatziki sauce.
- Estimated Protein: 30-35g
- Laziness Rating: 4/5 (Very Lazy – if using pre-cooked salmon)
3. The Pickle Lover’s Dream: Dill Pickle Chicken Salad
If you love pickles, this chicken salad is for you. It’s a fun twist on a classic and is great in a sandwich or on its own.
- Ingredients: 1 cup cooked and shredded chicken, 1/4 cup chopped dill pickles, 2 tbsp mayonnaise, 1 tbsp pickle juice, salt and pepper to taste.
- Instructions: Combine all ingredients in a bowl and mix well.
- Estimated Protein: 25-30g
- Laziness Rating: 5/5 (Extremely Lazy)
4. The Set-It-and-Forget-It: Crockpot Pulled Pork
Make a big batch of this on the weekend and have lunch for the whole week. It’s incredibly versatile and can be used in bowls, sandwiches, or tacos.
- Ingredients: 3-4 lb pork shoulder, 1 cup BBQ sauce, 1/2 cup water.
- Instructions: Place the pork shoulder in a slow cooker. Pour the BBQ sauce and water over the top. Cook on low for 8 hours. Shred the pork with two forks.
- Estimated Protein: 35-40g per serving
- Laziness Rating: 2/5 (A Little Effort – for a week of easy lunches)
5. The One-Skillet Wonder: Egg Roll in a Bowl
All the flavors of an egg roll without the wrapper. This is a low-carb, high-protein meal that comes together in one skillet.
- Ingredients: 1 lb ground pork or chicken, 1 bag (16 oz) coleslaw mix, 1/4 cup soy sauce, 1 tbsp sesame oil, 1 tsp ginger paste.
- Instructions: Brown the ground meat in a large skillet. Add the coleslaw mix, soy sauce, sesame oil, and ginger. Cook until the cabbage is wilted.
- Estimated Protein: 30-35g
- Laziness Rating: 3/5 (Moderately Lazy)
6. The Spicy Salad: Buffalo Chicken Salad
Get your buffalo wing fix in a healthier way with this spicy and satisfying salad.
- Ingredients: 1 cup cooked and shredded chicken, 1/4 cup buffalo sauce, 2 cups chopped romaine lettuce, 1/4 cup chopped celery, 2 tbsp ranch or blue cheese dressing.
- Instructions: Toss the chicken with the buffalo sauce. Combine all ingredients in a bowl and toss with dressing.
- Estimated Protein: 35-40g
- Laziness Rating: 4/5 (Very Lazy)
7. The Quick Skillet: Ground Beef and Zucchini
A simple and flavorful skillet meal that’s ready in under 20 minutes.
- Ingredients: 1 lb ground beef, 2 medium zucchinis (chopped), 1 can (15 oz) diced tomatoes (undrained), 1 tsp Italian seasoning.
- Instructions: Brown the ground beef in a skillet. Drain the fat. Add the zucchini, tomatoes, and seasoning. Cook until the zucchini is tender.
- Estimated Protein: 25-30g
- Laziness Rating: 3/5 (Moderately Lazy)
8. The Asian-Inspired: Asian Chicken Salad
A refreshing and crunchy salad with a delicious peanut dressing.
- Ingredients: 1 cup cooked and shredded chicken, 2 cups shredded cabbage, 1/4 cup shredded carrots, 2 tbsp chopped peanuts, 2 tbsp peanut dressing.
- Instructions: Combine all ingredients in a bowl and toss to combine.
- Estimated Protein: 30-35g
- Laziness Rating: 4/5 (Very Lazy)
9. The Classic Combo: Tuna Salad with Egg
A classic for a reason. The addition of a hard-boiled egg boosts the protein and adds creaminess.
- Ingredients: 1 can (5 oz) tuna (drained), 1 hard-boiled egg (chopped), 2 tbsp mayonnaise, salt and pepper to taste.
- Instructions: Combine all ingredients in a bowl and mix well.
- Estimated Protein: 25-30g
- Laziness Rating: 5/5 (Extremely Lazy)
10. The Italian Stallion: White Bean Caprese Salad
A simple and elegant salad that’s packed with plant-based protein.
- Ingredients: 1 can (15 oz) cannellini beans (rinsed), 1 cup cherry tomatoes (halved), 1/2 cup fresh mozzarella balls, 2 tbsp pesto, fresh basil for garnish.
- Instructions: Combine all ingredients in a bowl and toss gently.
- Estimated Protein: 20-25g
- Laziness Rating: 5/5 (Extremely Lazy)
11. The Greek Go-To: Greek Chicken Rice Bowl
A simple and flavorful bowl that’s perfect for meal prep.
- Ingredients: 1 cup cooked rice, 4 oz cooked chicken (chopped), 1/4 cup chopped cucumber, 1/4 cup chopped tomatoes, 2 tbsp feta cheese, 2 tbsp tzatziki sauce.
- Instructions: Assemble all ingredients in a bowl.
- Estimated Protein: 30-35g
- Laziness Rating: 4/5 (Very Lazy)
12. The Tex-Mex Treat: Tex-Mex Veggie Bowl
A vibrant and flavorful bowl that’s packed with plant-based protein.
- Ingredients: 1/2 cup cooked quinoa, 1/2 cup black beans, 1/2 cup corn, 1/4 cup salsa, 1/4 avocado (sliced).
- Instructions: Assemble all ingredients in a bowl.
- Estimated Protein: 20-25g
- Laziness Rating: 5/5 (Extremely Lazy)
13. The Chipotle Copycat: Chipotle-Lime Chickpea Salad
All the flavors of your favorite burrito bowl in a simple and healthy salad.
- Ingredients: 1 can (15 oz) chickpeas (rinsed), 1/4 cup chopped red onion, 1/4 cup chopped cilantro, 1 chipotle pepper in adobo (minced), 2 tbsp lime juice.
- Instructions: Combine all ingredients in a bowl and mix well.
- Estimated Protein: 15-20g
- Laziness Rating: 5/5 (Extremely Lazy)
14. The Roll-Up: Turkey and Cheese Roll-Ups
A classic for a reason. This is a great low-carb, high-protein lunch option.
- Ingredients: 4 slices of turkey breast, 2 slices of provolone cheese, 2 tbsp cream cheese.
- Instructions: Spread cream cheese on the turkey slices. Top with a slice of cheese and roll up.
- Estimated Protein: 25-30g
- Laziness Rating: 5/5 (Extremely Lazy)
15. The Salsa Sensation: Black Bean and Corn Salsa with Chicken
A quick and easy salsa that can be eaten with chips, on a salad, or on its own.
- Ingredients: 1 can (15 oz) black beans (rinsed), 1 can (15 oz) corn (drained), 1/2 cup chopped red onion, 1/2 cup chopped cilantro, 1/4 cup lime juice, 1 cup cooked and shredded chicken.
- Instructions: Combine all ingredients in a bowl and mix well.
- Estimated Protein: 25-30g per serving
- Laziness Rating: 4/5 (Very Lazy)
16. The Burrito Bowl: Quick and Easy Burrito Bowl
All the goodness of a burrito, without the tortilla. This is a great way to use up leftover rice and beans.
- Ingredients: 1 cup cooked rice, 1/2 cup black beans, 1/2 cup corn, 4 oz cooked chicken or ground beef, 1/4 cup salsa, 1/4 cup shredded cheese.
- Instructions: Assemble all ingredients in a bowl.
- Estimated Protein: 30-35g
- Laziness Rating: 5/5 (Extremely Lazy)
17. The Leftover Remix: Leftover Remix Bowl
The ultimate lazy lunch. Simply combine whatever leftovers you have in the fridge into a delicious and satisfying bowl.
- Ingredients: Leftover protein (chicken, beef, pork, tofu), leftover roasted vegetables, leftover grains (rice, quinoa), a drizzle of your favorite sauce.
- Instructions: Combine all ingredients in a bowl and enjoy hot or cold.
- Estimated Protein: Varies
- Laziness Rating: 5/5 (Extremely Lazy)
Conclusion
With these 17 cheap and lazy high-protein lunch recipes, you’ll have no excuse to skip your midday meal. Whether you’re a meal prep pro or need something you can throw together in minutes, there’s a recipe here for you. Enjoy!
