18 High-Protein Flexitarian Lunch Recipes

Here are 18 high-protein flexitarian lunch recipes to keep you energized throughout the afternoon. These recipes are designed to be both delicious and easy to prepare, making them perfect for a midday meal, whether you’re at home or on the go.

1. Lentil Salad with Roasted Vegetables and Feta

This hearty and flavorful salad is packed with plant-based protein from lentils and is a great way to use up any leftover roasted vegetables. The feta cheese adds a salty, creamy element that ties all the flavors together.

Ingredients:

• 1 cup cooked brown or green lentils
• 2 cups roasted vegetables (such as broccoli, carrots, and bell peppers)
• 1/4 cup crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and freshly ground black pepper to taste
• 1/4 cup chopped fresh parsley

Instructions:

1. In a large bowl, combine the cooked lentils, roasted vegetables, and feta cheese.
2. In a small bowl, whisk together the olive oil, lemon juice, and Dijon mustard to create the dressing. Season with salt and pepper.
3. Pour the dressing over the lentil and vegetable mixture and toss to combine.
4. Garnish with fresh parsley before serving. This salad can be served warm or cold.

2. Chickpea Salad Sandwich

A vegetarian take on a classic chicken salad sandwich. The chickpeas are mashed and mixed with a creamy dressing, creating a delicious and satisfying filling that’s packed with protein.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1/4 cup mayonnaise or Greek yogurt
• 1 celery stalk, finely chopped
• 2 tbsp red onion, finely chopped
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• Salt and freshly ground black pepper to taste
• 4 slices whole-wheat bread
• Lettuce and tomato slices for serving

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they are partially broken down.
2. Add the mayonnaise or Greek yogurt, celery, red onion, Dijon mustard, and lemon juice. Stir to combine.
3. Season with salt and pepper to taste.
4. Divide the chickpea salad mixture between two slices of bread. Top with lettuce and tomato slices, and the remaining two slices of bread.
5. Serve immediately.

3. Quinoa Bowl with Black Beans, Corn, and Avocado

A vibrant and nutritious quinoa bowl that’s packed with protein, fiber, and healthy fats. This is a perfect make-ahead lunch that can be enjoyed cold or at room temperature.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup frozen or canned corn, thawed
• 1/2 avocado, diced
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 2 tbsp lime juice
• 1 tbsp olive oil
• Salt and freshly ground black pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, black beans, corn, avocado, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice and olive oil to create the dressing. Season with salt and pepper.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Serve immediately or store in an airtight container in the refrigerator for up to 3 days.

4. Black Bean Burgers

Homemade black bean burgers are a delicious and hearty vegetarian option for lunch. They are packed with protein and fiber, and you can customize the spices to your liking.

Ingredients:

• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1 tsp cumin
• 1/2 tsp smoked paprika
• Salt and freshly ground black pepper to taste
• 1 tbsp olive oil
• 4 burger buns
• Your favorite burger toppings (lettuce, tomato, onion, avocado, etc.)

Instructions:

1. In a medium bowl, mash the black beans with a fork until they are partially broken down.
2. Add the breadcrumbs, onion, garlic, cumin, and smoked paprika. Stir to combine.
3. Season with salt and pepper to taste.
4. Form the mixture into 4 patties.
5. Heat the olive oil in a large skillet over medium heat. Cook the patties for 4-5 minutes per side, or until golden brown and heated through.
6. Serve the black bean burgers on buns with your favorite toppings.

5. Greek Salad with Grilled Halloumi

A refreshing and satisfying salad with the salty and savory flavor of grilled halloumi cheese. Halloumi is a great source of protein and adds a unique texture to this classic salad.

Ingredients:

• 1 block (8 ounces) halloumi cheese, sliced
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/4 cup Kalamata olives
• 1/4 cup red onion, thinly sliced
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and freshly ground black pepper to taste

Instructions:

1. Heat a grill pan or skillet over medium-high heat. Grill the halloumi slices for 2-3 minutes per side, or until golden brown and slightly softened.
2. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, olives, and red onion.
3. In a small bowl, whisk together the olive oil, red wine vinegar, and oregano to create the dressing. Season with salt and pepper.
4. Add the grilled halloumi to the salad and drizzle with the dressing. Toss to combine and serve immediately.

6. Sweet Potato and Black Bean Chili

A hearty and flavorful chili that’s perfect for a comforting lunch. The combination of sweet potatoes and black beans provides a great balance of sweet and savory flavors, as well as a healthy dose of protein and fiber.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 large sweet potato, peeled and diced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can diced tomatoes
• 1 cup vegetable broth
• 1 tbsp chili powder
• 1 tsp cumin
• Salt and freshly ground black pepper to taste
• Toppings: Greek yogurt or sour cream, shredded cheese, chopped cilantro

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the sweet potato, black beans, diced tomatoes, vegetable broth, chili powder, and cumin.
4. Bring to a simmer, then reduce the heat and let it cook for 20-25 minutes, or until the sweet potatoes are tender.
5. Season with salt and pepper to taste.
6. Serve the chili warm with your favorite toppings.

7. Caprese Salad with White Beans

A classic Caprese salad gets a protein boost with the addition of white beans. This simple and refreshing salad is perfect for a light and healthy lunch.

Ingredients:

• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 pint cherry tomatoes, halved
• 8 ounces fresh mozzarella balls (bocconcini), halved
• 1/4 cup fresh basil leaves, chopped
• 2 tbsp olive oil
• 1 tbsp balsamic glaze
• Salt and freshly ground black pepper to taste

Instructions:

1. In a large bowl, combine the cannellini beans, cherry tomatoes, and mozzarella balls.
2. Add the chopped basil and gently toss to combine.
3. Drizzle with olive oil and balsamic glaze.
4. Season with salt and pepper to taste.
5. Serve immediately.

8. Curried Chickpea and Spinach Salad

A flavorful and exotic salad that’s packed with plant-based protein and nutrients. The curry dressing adds a warm and spicy kick to the chickpeas and spinach.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 4 cups fresh spinach
• 1/4 cup plain Greek yogurt
• 2 tbsp lime juice
• 1 tbsp curry powder
• 1/2 tsp turmeric
• Salt and freshly ground black pepper to taste
• 1/4 cup raisins
• 1/4 cup chopped cashews

Instructions:

1. In a small bowl, whisk together the Greek yogurt, lime juice, curry powder, and turmeric to create the dressing. Season with salt and pepper.
2. In a large bowl, combine the chickpeas and spinach.
3. Pour the dressing over the chickpea and spinach mixture and toss to combine.
4. Stir in the raisins and cashews.
5. Serve immediately.

9. Mediterranean Tuna Salad

A healthier and more flavorful version of a classic tuna salad. This recipe uses Greek yogurt instead of mayonnaise and is packed with fresh vegetables and herbs.

Ingredients:

• 1 (5-ounce) can tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1/4 cup chopped cucumber
• 2 tbsp chopped red onion
• 2 tbsp chopped fresh parsley
• 1 tbsp lemon juice
• Salt and freshly ground black pepper to taste
• Whole-wheat pita bread or crackers for serving

Instructions:

1. In a medium bowl, flake the tuna with a fork.
2. Add the Greek yogurt, cucumber, red onion, parsley, and lemon juice. Stir to combine.
3. Season with salt and pepper to taste.
4. Serve the tuna salad with pita bread or crackers.

10. Tofu and Vegetable Stir-fry

A quick and easy stir-fry that’s perfect for a healthy and satisfying lunch. Tofu provides a great source of plant-based protein, while the vegetables add a variety of nutrients and textures.

Ingredients:

• 1 (14-ounce) block extra-firm tofu, pressed and cut into cubes
• 1 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp olive oil
• 2 cups mixed vegetables (such as broccoli florets, sliced carrots, and snow peas)
• 2 cloves garlic, minced
• 1 tbsp grated fresh ginger
• Cooked rice or noodles for serving

Instructions:

1. In a medium bowl, toss the tofu cubes with the soy sauce and sesame oil.
2. Heat the olive oil in a large skillet or wok over medium-high heat. Add the tofu and cook until golden brown and crispy on all sides.
3. Add the mixed vegetables, garlic, and ginger to the skillet. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
4. Serve the tofu and vegetable stir-fry over cooked rice or noodles.

11. Egg Salad Sandwich with Greek Yogurt

A healthier take on the classic egg salad sandwich, this recipe uses Greek yogurt instead of mayonnaise for a protein-packed and creamy dressing.

Ingredients:

• 4 large hard-boiled eggs, peeled and chopped
• 1/4 cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 2 tbsp chopped fresh chives or dill
• Salt and freshly ground black pepper to taste
• 4 slices whole-wheat bread
• Lettuce and tomato slices for serving

Instructions:

1. In a medium bowl, combine the chopped hard-boiled eggs, Greek yogurt, Dijon mustard, and fresh herbs.
2. Stir to combine, and season with salt and pepper to taste.
3. Divide the egg salad mixture between two slices of bread. Top with lettuce and tomato slices, and the remaining two slices of bread.
4. Serve immediately.

12. White Bean and Tuna Salad with Lemon and Dill

A refreshing and protein-packed salad that combines the flavors of tuna, white beans, lemon, and dill. It’s a light yet satisfying lunch option.

Ingredients:

• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 (5-ounce) can tuna in water, drained
• 1/4 cup chopped red onion
• 2 tbsp chopped fresh dill
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and freshly ground black pepper to taste
• Mixed greens for serving

Instructions:

1. In a medium bowl, combine the cannellini beans, tuna, red onion, and dill.
2. In a small bowl, whisk together the olive oil and lemon juice to create the dressing. Season with salt and pepper.
3. Pour the dressing over the bean and tuna mixture and toss to combine.
4. Serve the salad over a bed of mixed greens.

13. Roasted Vegetable and Chickpea Wraps

A delicious and portable lunch option, these wraps are filled with roasted vegetables, chickpeas, and a creamy tahini dressing. They are packed with flavor, protein, and fiber.

Ingredients:

• 2 cups roasted vegetables (such as zucchini, bell peppers, and red onion)
• 1 (15-ounce) can chickpeas, rinsed and drained
• 4 large whole-wheat tortillas
• 1/4 cup tahini
• 2 tbsp lemon juice
• 2 tbsp water
• 1 clove garlic, minced
• Salt and freshly ground black pepper to taste
• 1 cup fresh spinach

Instructions:

1. In a small bowl, whisk together the tahini, lemon juice, water, and garlic to create the dressing. Season with salt and pepper.
2. Warm the tortillas in a dry skillet or in the microwave.
3. In a medium bowl, combine the roasted vegetables and chickpeas. Add the tahini dressing and toss to coat.
4. Lay the tortillas flat and spread a layer of spinach down the center of each.
5. Top with the vegetable and chickpea mixture.
6. Fold in the sides of the tortillas, then roll them up tightly from the bottom. Serve immediately.

14. Salmon and Avocado Salad

A light and refreshing salad that’s packed with protein and healthy fats. The combination of salmon and avocado is both delicious and nutritious.

Ingredients:

• 1 (6-ounce) can salmon, drained and flaked
• 1 ripe avocado, diced
• 1/4 cup chopped red onion
• 2 tbsp chopped fresh cilantro
• 1 tbsp lime juice
• Salt and freshly ground black pepper to taste
• Mixed greens for serving

Instructions:

1. In a medium bowl, combine the salmon, avocado, red onion, and cilantro.
2. Add the lime juice and gently toss to combine.
3. Season with salt and pepper to taste.
4. Serve the salmon and avocado salad over a bed of mixed greens.

15. Spicy Peanut Noodles with Tofu

A flavorful and satisfying noodle dish with a spicy peanut sauce and crispy tofu. This is a great make-ahead lunch that can be enjoyed warm or cold.

Ingredients:

• 8 ounces soba or whole-wheat noodles
• 1 (14-ounce) block extra-firm tofu, pressed and cut into cubes
• 1 tbsp soy sauce
• 1 tbsp sesame oil
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp honey or maple syrup
• 1 tbsp lime juice
• 1 tsp sriracha or other chili sauce
• 1/4 cup hot water
• 1 cup shredded carrots
• 1/2 cup chopped peanuts
• Chopped fresh cilantro for garnish

Instructions:

1. Cook the noodles according to package directions. Drain and set aside.
2. In a medium bowl, toss the tofu cubes with 1 tablespoon of soy sauce and the sesame oil.
3. Heat a large skillet or wok over medium-high heat. Add the tofu and cook until golden brown and crispy on all sides. Remove from the skillet and set aside.
4. In a small bowl, whisk together the peanut butter, 2 tablespoons of soy sauce, honey or maple syrup, lime juice, and sriracha. Gradually whisk in the hot water until the sauce is smooth and creamy.
5. In a large bowl, combine the cooked noodles, crispy tofu, and shredded carrots.
6. Pour the peanut sauce over the noodle mixture and toss to combine.
7. Garnish with chopped peanuts and fresh cilantro before serving.

16. Burrito Bowl with Cilantro-Lime Rice

A deconstructed burrito in a bowl, this recipe is a great way to enjoy all the flavors of a burrito without the tortilla. It’s a customizable and protein-packed lunch option.

Ingredients:

• 1 cup cooked brown rice
• 2 tbsp chopped fresh cilantro
• 1 tbsp lime juice
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup corn, fresh or frozen
• 1/4 cup salsa
• 1/4 cup shredded cheddar or Monterey Jack cheese
• 1/4 avocado, sliced
• Greek yogurt or sour cream for topping (optional)

Instructions:

1. In a small bowl, combine the cooked brown rice, cilantro, and lime juice. Stir to combine.
2. In a serving bowl, layer the cilantro-lime rice, black beans, and corn.
3. Top with salsa, shredded cheese, and sliced avocado.
4. Add a dollop of Greek yogurt or sour cream, if desired. Serve immediately.

17. Lentil and Walnut Pate

A rich and savory pate made from lentils and walnuts. This is a great make-ahead lunch option that can be served with crackers, bread, or fresh vegetables.

Ingredients:

• 1 cup cooked brown or green lentils
• 1/2 cup walnuts
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 2 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp dried thyme
• Salt and freshly ground black pepper to taste

Instructions:

1. In a food processor, combine the cooked lentils, walnuts, onion, garlic, olive oil, soy sauce, and thyme.
2. Process until the mixture is smooth and creamy.
3. Season with salt and pepper to taste.
4. Transfer the pate to a serving bowl and serve with crackers, bread, or fresh vegetables.

18. Spinach and Ricotta Stuffed Shells

A classic Italian-American dish, these stuffed shells are a comforting and satisfying lunch option. The filling is made with a creamy mixture of spinach and ricotta cheese, and the shells are baked in a flavorful tomato sauce.

Ingredients:

• 12 jumbo pasta shells
• 15 ounces ricotta cheese
• 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
• 1/2 cup grated Parmesan cheese
• 1 large egg, lightly beaten
• Salt and freshly ground black pepper to taste
• 2 cups marinara sauce
• 1/2 cup shredded mozzarella cheese

Instructions:

1. Cook the pasta shells according to package directions. Drain and set aside.
2. Preheat the oven to 375°F (190°C).
3. In a medium bowl, combine the ricotta cheese, spinach, Parmesan cheese, and egg. Season with salt and pepper.
4. Spread a layer of marinara sauce in the bottom of a baking dish.
5. Fill each cooked pasta shell with the ricotta and spinach mixture and arrange them in the baking dish.
6. Top with the remaining marinara sauce and shredded mozzarella cheese.
7. Bake for 20-25 minutes, or until the sauce is bubbly and the cheese is melted and golden brown.
8. Let it cool for a few minutes before serving.