17 High-Protein Low-Calorie Lunch Meals

A healthy and satisfying lunch is crucial for maintaining energy levels and focus throughout the afternoon. These 17 high-protein, low-calorie lunch recipes are designed to be both delicious and nutritious, helping you stay on track with your health goals without sacrificing flavor. They are all quick to prepare, making them perfect for a busy workday.

1. No-Cook White Bean & Spinach Caprese Salad

This refreshing salad is a no-cook dream, perfect for a quick and easy lunch. It’s packed with protein from the white beans and is full of fresh flavors.

• Calories: 350
• Protein: 20g

Ingredients:

• 1 can (15 ounces) cannellini beans, rinsed and drained
• 2 cups fresh baby spinach
• 1 cup cherry tomatoes, halved
• 1/2 cup fresh mozzarella pearls
• 1/4 cup fresh basil leaves, chopped
• 2 tbsp balsamic glaze
• 1 tbsp olive oil
• Salt and black pepper to taste

Instructions:

1. In a large bowl, combine the cannellini beans, spinach, cherry tomatoes, and mozzarella pearls.
2. Drizzle with balsamic glaze and olive oil.
3. Sprinkle with fresh basil, salt, and pepper. Toss gently to combine.

2. Buffalo Chickpea Salad

Get your buffalo flavor fix with this plant-based chickpea salad. It’s creamy, spicy, and perfect for a satisfying lunch.

• Calories: 300
• Protein: 15g

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/4 cup plain Greek yogurt
• 2 tbsp buffalo sauce
• 1 celery stalk, finely chopped
• 2 tbsp crumbled blue cheese
• Salt and black pepper to taste
• Lettuce cups or whole-wheat bread for serving

Instructions:

1. In a medium bowl, mash the chickpeas with a fork.
2. Stir in the Greek yogurt, buffalo sauce, celery, and blue cheese.
3. Season with salt and pepper to taste.
4. Serve in lettuce cups or as a sandwich.

3. Get Your Greens Wrap

This wrap is packed with green goodness and is a great way to get your daily dose of vegetables. The edamame provides a good source of plant-based protein.

• Calories: 380
• Protein: 18g

Ingredients:

• 1 large whole-wheat tortilla
• 1/4 cup hummus
• 1/2 cup mixed greens
• 1/4 cup shredded carrots
• 1/4 cup sliced cucumber
• 1/4 cup shelled edamame
• 1/4 avocado, sliced

Instructions:

1. Spread the hummus evenly over the tortilla.
2. Layer the mixed greens, carrots, cucumber, edamame, and avocado on top.
3. Roll up the tortilla tightly.

4. Spinach Salad with Quinoa, Chicken & Fresh Berries

This vibrant salad is a perfect balance of sweet and savory flavors. The quinoa and chicken provide a great source of protein to keep you full and satisfied.

• Calories: 400
• Protein: 30g

Ingredients:

• 2 cups fresh spinach
• 1/2 cup cooked quinoa
• 4 oz grilled chicken breast, sliced
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup crumbled goat cheese
• 2 tbsp balsamic vinaigrette

Instructions:

1. In a large bowl, combine the spinach, quinoa, chicken, and berries.
2. Top with goat cheese and drizzle with balsamic vinaigrette.

5. Egg Salad English-Muffin Sandwich

A classic egg salad sandwich is a great high-protein lunch option. Using an English muffin instead of bread adds a nice texture.

• Calories: 350
• Protein: 20g

Ingredients:

• 2 hard-boiled eggs, chopped
• 2 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp chopped chives
• Salt and black pepper to taste
• 1 whole-wheat English muffin, toasted

Instructions:

1. In a small bowl, combine the chopped eggs, Greek yogurt, Dijon mustard, and chives.
2. Season with salt and pepper to taste.
3. Serve the egg salad on the toasted English muffin.

6. Avocado Toast with Burrata

Take your avocado toast to the next level with creamy burrata cheese. This simple yet elegant lunch is packed with healthy fats and protein.

• Calories: 380
• Protein: 15g

Ingredients:

• 1 slice of whole-wheat bread, toasted
• 1/2 avocado, mashed
• 2 oz burrata cheese
• 1 tsp olive oil
• Red pepper flakes to taste
• Salt and black pepper to taste

Instructions:

1. Spread the mashed avocado on the toasted bread.
2. Top with the burrata cheese.
3. Drizzle with olive oil and sprinkle with red pepper flakes, salt, and pepper.

7. Cucumber-Chicken Green Goddess Wrap

This refreshing wrap is filled with a creamy green goddess dressing, tender chicken, and crisp cucumber. It’s a light yet satisfying lunch.

• Calories: 390
• Protein: 25g

Ingredients:

• 1 large whole-wheat tortilla
• 4 oz cooked chicken breast, shredded
• 1/4 cup green goddess dressing
• 1/2 cup sliced cucumber
• 1/4 cup shredded carrots
• 1/4 cup sprouts

Instructions:

1. In a small bowl, toss the shredded chicken with the green goddess dressing.
2. Spread the chicken mixture on the tortilla.
3. Top with cucumber, carrots, and sprouts.
4. Roll up the tortilla tightly.

8. Cabbage, Tofu & Edamame Salad

This crunchy and colorful salad is a great vegan lunch option. The baked tofu and edamame provide a good amount of protein.

• Calories: 350
• Protein: 20g

Ingredients:

• 2 cups shredded red cabbage
• 1 cup shelled edamame
• 4 oz baked tofu, cubed
• 1/4 cup chopped cilantro
• 2 tbsp sesame ginger dressing

Instructions:

1. In a large bowl, combine the cabbage, edamame, and tofu.
2. Drizzle with sesame ginger dressing and toss to combine.
3. Garnish with fresh cilantro.

9. Chicken Avocado BLT Wrap

A healthier twist on the classic BLT, this wrap includes chicken and avocado for extra protein and healthy fats.

• Calories: 400
• Protein: 30g

Ingredients:

• 1 large whole-wheat tortilla
• 4 oz cooked chicken breast, sliced
• 2 slices of turkey bacon, cooked and crumbled
• 1/4 avocado, sliced
• 1/2 cup shredded lettuce
• 1/4 cup chopped tomatoes
• 2 tbsp light mayonnaise or Greek yogurt

Instructions:

1. Spread the mayonnaise or Greek yogurt on the tortilla.
2. Layer the chicken, bacon, avocado, lettuce, and tomatoes on top.
3. Roll up the tortilla tightly.

10. Avocado Tuna Spinach Salad

This creamy and delicious tuna salad is made with avocado instead of mayonnaise, making it a healthier option.

• Calories: 350
• Protein: 25g

Ingredients:

• 1 can (5 ounces) tuna in water, drained
• 1/2 avocado, mashed
• 1 tbsp lemon juice
• 1 cup fresh spinach
• Salt and black pepper to taste

Instructions:

1. In a bowl, combine the tuna, mashed avocado, and lemon juice.
2. Season with salt and pepper to taste.
3. Serve the tuna salad over a bed of fresh spinach.

11. Pickled Beet, Arugula & Herbed Goat Cheese Sandwich

This sandwich is a flavor explosion with sweet pickled beets, peppery arugula, and creamy herbed goat cheese.

• Calories: 380
• Protein: 15g

Ingredients:

• 2 slices of whole-wheat bread
• 2 oz herbed goat cheese
• 1/2 cup arugula
• 1/4 cup sliced pickled beets

Instructions:

1. Spread the goat cheese on both slices of bread.
2. Layer the arugula and pickled beets on one slice of bread and top with the other slice.

12. Mason Jar Power Salad with Chickpeas & Tuna

This mason jar salad is perfect for meal prep. Layer the ingredients in a jar and you have a healthy and delicious lunch ready to go.

• Calories: 400
• Protein: 26g

Ingredients:

• 2 tbsp balsamic vinaigrette
• 1/2 cup chickpeas, rinsed and drained
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1 can (5 ounces) tuna in water, drained
• 2 cups mixed greens

Instructions:

1. Layer the ingredients in a mason jar in the following order: dressing, chickpeas, cucumber, tomatoes, tuna, and mixed greens.
2. When ready to eat, shake the jar to distribute the dressing and pour into a bowl.

13. Chickpea & Kale Toast

This hearty and flavorful toast is a great way to get your protein and greens in one delicious bite.

• Calories: 350
• Protein: 15g

Ingredients:

• 1 slice of whole-wheat bread, toasted
• 1/2 cup chickpeas, mashed
• 1/2 cup chopped kale, sautéed
• 1 tbsp lemon juice
• 1 tbsp crumbled feta cheese

Instructions:

1. In a small bowl, combine the mashed chickpeas and lemon juice.
2. Spread the chickpea mixture on the toasted bread.
3. Top with sautéed kale and crumbled feta cheese.

14. Chopped Chicken & Sweet Potato Salad

This salad is a perfect combination of sweet and savory flavors. The sweet potato provides complex carbohydrates for sustained energy.

• Calories: 400
• Protein: 30g

Ingredients:

• 1 cup cooked and cubed sweet potato
• 4 oz cooked chicken breast, chopped
• 1/2 cup chopped celery
• 1/4 cup chopped red onion
• 2 tbsp light mayonnaise or Greek yogurt
• 1 tbsp chopped pecans

Instructions:

1. In a bowl, combine the sweet potato, chicken, celery, and red onion.
2. Stir in the mayonnaise or Greek yogurt.
3. Top with chopped pecans before serving.

15. 3-Ingredient Teriyaki Edamame Sauté

This quick and easy sauté is a delicious and healthy lunch option. It’s packed with plant-based protein from the edamame.

• Calories: 300
• Protein: 20g

Ingredients:

• 1 cup shelled edamame
• 2 tbsp teriyaki sauce
• 1 tsp sesame oil

Instructions:

1. Heat the sesame oil in a skillet over medium-high heat.
2. Add the edamame and cook for 3-4 minutes.
3. Stir in the teriyaki sauce and cook for another minute until heated through.

16. Shrimp, Avocado & Feta Wrap

This refreshing wrap is filled with succulent shrimp, creamy avocado, and salty feta cheese. It’s a light yet satisfying lunch.

• Calories: 380
• Protein: 25g

Ingredients:

• 1 large whole-wheat tortilla
• 4 oz cooked shrimp
• 1/4 avocado, sliced
• 2 tbsp crumbled feta cheese
• 1/2 cup shredded lettuce
• 2 tbsp lemon vinaigrette

Instructions:

1. Drizzle the shrimp with lemon vinaigrette.
2. Layer the lettuce, shrimp, avocado, and feta on the tortilla.
3. Roll up the tortilla tightly.

17. Chickpea & Roasted Red Pepper Lettuce Wraps

These lettuce wraps are a light and refreshing lunch option. The roasted red peppers add a sweet and smoky flavor.

• Calories: 320
• Protein: 15g

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/2 cup chopped roasted red peppers
• 1/4 cup chopped red onion
• 2 tbsp tahini dressing
• Large lettuce leaves for serving

Instructions:

1. In a bowl, combine the chickpeas, roasted red peppers, and red onion.
2. Stir in the tahini dressing.
3. Serve the chickpea mixture in lettuce leaves.

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Disclaimer: Calorie and protein counts are approximate and may vary based on specific ingredients and portion sizes used.