20 Simple Low-Calorie High-Protein Lunch Meals

Lunchtime is a critical moment in your day when you need sustained energy to power through the afternoon. A high-protein, low-calorie lunch can help you avoid the dreaded afternoon slump, maintain focus, and support your health and fitness goals. Research shows that protein-rich meals help regulate blood sugar levels, reduce cravings, and keep you feeling satisfied longer [1].

This article presents 20 delicious and nutritious lunch ideas that are all under 400 calories and packed with protein to keep you energized throughout your day.

The Importance of a Protein-Rich Lunch

Consuming adequate protein at lunch offers several key benefits. Protein helps stabilize blood sugar levels, preventing the energy crashes that often occur after carbohydrate-heavy meals. It also promotes satiety, reducing the likelihood of unhealthy snacking between meals. Additionally, protein supports muscle maintenance and repair, which is especially important for those with active lifestyles [2].

For optimal benefits, aim for at least 20-30 grams of protein at lunch. The following meal ideas are designed to help you meet this target while keeping calories in check.

20 High-Protein Lunch Ideas

Here are 20 simple and delicious lunch meals that are high in protein and low in calories:

1. Grilled Chicken Caesar Salad

Calories: 320 | Protein: 35g

A lighter take on the classic Caesar salad with grilled chicken breast, crisp romaine, and a lightened-up dressing.

Ingredients:

• 4 oz grilled chicken breast, sliced
• 3 cups romaine lettuce, chopped
• 2 tablespoons light Caesar dressing
• 2 tablespoons grated Parmesan cheese
• ½ cup whole grain croutons
• Lemon wedge

Instructions:

1. Grill or pan-sear chicken breast seasoned with salt and pepper until cooked through, about 6-7 minutes per side.
2. Let chicken rest for 5 minutes, then slice.
3. In a large bowl, toss romaine lettuce with Caesar dressing.
4. Top with sliced chicken, Parmesan cheese, and croutons.
5. Squeeze lemon over the top and serve immediately.

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2. Tuna Salad Lettuce Wraps

Calories: 280 | Protein: 28g

A low-carb, protein-packed lunch that’s perfect for meal prep.

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 2 tablespoons Greek yogurt
• 1 tablespoon Dijon mustard
• ¼ cup diced celery
• 2 tablespoons diced red onion
• 4-6 large lettuce leaves (butter lettuce or romaine)
• Salt and pepper to taste

Instructions:

1. In a bowl, combine tuna, Greek yogurt, mustard, celery, and red onion.
2. Season with salt and pepper.
3. Spoon tuna mixture onto lettuce leaves.
4. Roll up and enjoy immediately.

Meal Prep Tip: Store tuna salad separately from lettuce leaves for up to 3 days.

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3. Turkey and Avocado Wrap

Calories: 350 | Protein: 30g

A satisfying wrap with lean turkey, creamy avocado, and fresh vegetables.

Ingredients:

• 1 whole wheat tortilla (10-inch)
• 4 oz sliced turkey breast
• ¼ avocado, sliced
• ½ cup mixed greens
• 3 slices tomato
• 2 tablespoons hummus
• Salt and pepper to taste

Instructions:

1. Spread hummus on the tortilla.
2. Layer turkey, avocado, greens, and tomato in the center.
3. Season with salt and pepper.
4. Fold in the sides and roll tightly.
5. Cut in half and serve.

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4. Chickpea Shawarma Bowl

Calories: 340 | Protein: 15g

A flavorful vegetarian bowl with Middle Eastern spices.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• ½ teaspoon turmeric
• ½ cup cooked quinoa
• 1 cup mixed greens
• ¼ cup cucumber, diced
• 2 tablespoons tahini sauce

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chickpeas with olive oil, cumin, paprika, and turmeric.
3. Spread on a baking sheet and roast for 20-25 minutes until crispy.
4. Assemble bowl with quinoa, greens, roasted chickpeas, and cucumber.
5. Drizzle with tahini sauce.

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5. Baked Salmon with Roasted Vegetables

Calories: 380 | Protein: 32g

A nutritious and omega-3 rich lunch option.

Ingredients:

• 5 oz salmon fillet
• 1 cup broccoli florets
• 1 cup cherry tomatoes
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh dill

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place salmon and vegetables on a baking sheet.
3. Drizzle with olive oil and sprinkle with garlic, salt, and pepper.
4. Top salmon with lemon slices.
5. Bake for 15-18 minutes until salmon is cooked through.
6. Garnish with fresh dill.

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6. Black Bean and Quinoa Bowl

Calories: 360 | Protein: 18g

A fiber-rich vegetarian bowl that’s filling and nutritious.

Ingredients:

• ¾ cup cooked quinoa
• ½ cup black beans, drained and rinsed
• ½ cup corn kernels
• ¼ cup diced bell peppers
• ¼ avocado, sliced
• 2 tablespoons salsa
• 1 tablespoon lime juice
• Fresh cilantro

Instructions:

1. In a bowl, combine quinoa, black beans, corn, and bell peppers.
2. Top with avocado slices and salsa.
3. Drizzle with lime juice and garnish with cilantro.
4. Serve at room temperature or warm.

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7. Chicken and Vegetable Stir-Fry

Calories: 320 | Protein: 35g

A quick and flavorful Asian-inspired dish.

Ingredients:

• 5 oz chicken breast, sliced
• 2 cups mixed vegetables (broccoli, bell peppers, snap peas)
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• ½ cup cooked brown rice

Instructions:

1. Heat sesame oil in a wok or large skillet over high heat.
2. Add chicken and cook until browned, about 5-6 minutes.
3. Add garlic and ginger, cook for 30 seconds.
4. Add vegetables and stir-fry for 3-4 minutes.
5. Add soy sauce and toss to combine.
6. Serve over brown rice.

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8. Greek Yogurt Chicken Salad

Calories: 290 | Protein: 32g

A healthier version of classic chicken salad using Greek yogurt instead of mayo.

Ingredients:

• 5 oz cooked chicken breast, diced
• ¼ cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• ¼ cup diced celery
• ¼ cup halved grapes
• 2 tablespoons chopped walnuts
• Salt and pepper to taste
• Mixed greens for serving

Instructions:

1. In a bowl, combine chicken, Greek yogurt, and mustard.
2. Stir in celery, grapes, and walnuts.
3. Season with salt and pepper.
4. Serve over mixed greens or in a whole wheat pita.

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9. Shrimp and Avocado Salad

Calories: 310 | Protein: 28g

A light and refreshing salad with succulent shrimp.

Ingredients:

• 6 oz cooked shrimp, peeled and deveined
• ½ avocado, diced
• 2 cups mixed greens
• ½ cup cherry tomatoes, halved
• ¼ cup cucumber, sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine greens, tomatoes, and cucumber.
2. Top with shrimp and avocado.
3. Whisk together olive oil, lemon juice, salt, and pepper.
4. Drizzle dressing over salad and toss gently.

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10. Turkey Burger with Sweet Potato Fries

Calories: 390 | Protein: 30g

A satisfying and healthier take on a classic burger meal.

Ingredients:

• 5 oz ground turkey (93% lean)
• 1 whole wheat hamburger bun
• 1 small sweet potato, cut into fries
• 1 teaspoon olive oil
• Lettuce, tomato, onion for topping
• 1 tablespoon mustard
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss sweet potato fries with olive oil, salt, and pepper. Bake for 20-25 minutes.
3. Form turkey into a patty and season with salt and pepper.
4. Grill or pan-cook turkey burger for 5-6 minutes per side.
5. Assemble burger with toppings and serve with sweet potato fries.

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11. Lentil and Vegetable Soup

Calories: 280 | Protein: 18g

A hearty and warming soup that’s perfect for meal prep.

Ingredients:

• 1 cup cooked lentils
• 2 cups vegetable broth
• 1 cup diced tomatoes
• ½ cup diced carrots
• ½ cup diced celery
• ½ cup diced onion
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Sauté onion, carrots, and celery for 5 minutes.
3. Add garlic and cumin, cook for 1 minute.
4. Add lentils, tomatoes, and broth.
5. Simmer for 15-20 minutes.
6. Season with salt and pepper.

Storage: Refrigerate for up to 5 days or freeze for up to 3 months.

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12. Egg Salad Sandwich

Calories: 320 | Protein: 20g

A protein-packed classic that’s perfect for a quick lunch.

Ingredients:

• 4 hard-boiled eggs, chopped
• 2 tablespoons Greek yogurt
• 1 teaspoon Dijon mustard
• 2 tablespoons diced celery
• 2 slices whole wheat bread
• Lettuce and tomato
• Salt and pepper to taste

Instructions:

1. In a bowl, combine chopped eggs, Greek yogurt, mustard, and celery.
2. Season with salt and pepper.
3. Toast bread if desired.
4. Spread egg salad on bread and top with lettuce and tomato.

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13. Teriyaki Chicken Bowl

Calories: 370 | Protein: 32g

A sweet and savory Asian-inspired bowl.

Ingredients:

• 5 oz chicken breast, diced
• 3 tablespoons teriyaki sauce (low-sodium)
• ¾ cup cooked brown rice
• 1 cup steamed broccoli
• ¼ cup shredded carrots
• 1 teaspoon sesame seeds
• Green onions for garnish

Instructions:

1. Cook chicken in a skillet over medium-high heat.
2. Add teriyaki sauce and cook until chicken is glazed.
3. Assemble bowl with rice, broccoli, and carrots.
4. Top with teriyaki chicken.
5. Garnish with sesame seeds and green onions.

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14. Mediterranean Chickpea Salad

Calories: 310 | Protein: 14g

A refreshing and protein-rich salad with Mediterranean flavors.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ cup red onion, diced
• ¼ cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, tomatoes, cucumber, and red onion.
2. Whisk together olive oil, lemon juice, oregano, salt, and pepper.
3. Pour dressing over salad and toss.
4. Top with feta cheese.
5. Serve immediately or refrigerate for up to 2 days.

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15. Steak and Vegetable Skewers

Calories: 350 | Protein: 35g

Grilled skewers that are perfect for outdoor lunches.

Ingredients:

• 6 oz sirloin steak, cubed
• 1 cup bell peppers, cut into chunks
• 1 cup zucchini, cut into chunks
• 1 cup mushrooms
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions:

1. Marinate steak cubes in olive oil, garlic, Italian seasoning, salt, and pepper for 30 minutes.
2. Thread steak and vegetables onto skewers.
3. Grill over medium-high heat for 8-10 minutes, turning occasionally.
4. Serve hot.

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16. Tofu and Vegetable Stir-Fry

Calories: 300 | Protein: 22g

A plant-based stir-fry that’s packed with protein.

Ingredients:

• 8 oz firm tofu, cubed and pressed
• 2 cups mixed vegetables (broccoli, bell peppers, snap peas)
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• ½ cup cooked brown rice

Instructions:

1. Press tofu for 15 minutes to remove excess water.
2. Heat sesame oil in a wok over high heat.
3. Add tofu and cook until golden, about 5-7 minutes.
4. Add garlic and ginger, cook for 30 seconds.
5. Add vegetables and stir-fry for 3-4 minutes.
6. Add soy sauce and toss to combine.
7. Serve over brown rice.

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17. Chicken Fajita Bowl

Calories: 380 | Protein: 34g

A Tex-Mex inspired bowl with all the fajita flavors.

Ingredients:

• 5 oz chicken breast, sliced
• 1 bell pepper, sliced
• ½ onion, sliced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ¾ cup cooked brown rice
• 2 tablespoons salsa
• 2 tablespoons Greek yogurt (as sour cream)
• Fresh cilantro

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Season chicken with chili powder and cumin.
3. Cook chicken for 6-7 minutes until cooked through. Remove and set aside.
4. In the same skillet, cook bell peppers and onions for 5 minutes.
5. Assemble bowl with rice, chicken, peppers, and onions.
6. Top with salsa, Greek yogurt, and cilantro.

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18. Cottage Cheese and Fruit Bowl

Calories: 280 | Protein: 28g

A simple and refreshing lunch that’s high in protein.

Ingredients:

• 1½ cups low-fat cottage cheese
• 1 cup mixed berries
• ¼ cup chopped almonds
• 1 tablespoon honey
• Fresh mint for garnish

Instructions:

1. Place cottage cheese in a bowl.
2. Top with mixed berries and almonds.
3. Drizzle with honey.
4. Garnish with fresh mint.

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19. Veggie and Hummus Wrap

Calories: 320 | Protein: 14g

A vegetarian wrap loaded with fresh vegetables and protein-rich hummus.

Ingredients:

• 1 whole wheat tortilla (10-inch)
• ¼ cup hummus
• ½ cup mixed greens
• ¼ cup shredded carrots
• ¼ cup cucumber, sliced
• ¼ cup bell peppers, sliced
• 2 tablespoons feta cheese
• Salt and pepper to taste

Instructions:

1. Spread hummus evenly on the tortilla.
2. Layer greens, carrots, cucumber, and bell peppers in the center.
3. Sprinkle with feta cheese, salt, and pepper.
4. Fold in the sides and roll tightly.
5. Cut in half and serve.

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20. Baked Cod with Quinoa and Asparagus

Calories: 360 | Protein: 35g

A light and elegant lunch featuring lean white fish.

Ingredients:

• 6 oz cod fillet
• ¾ cup cooked quinoa
• 1 cup asparagus spears
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh parsley

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place cod and asparagus on a baking sheet.
3. Drizzle with olive oil and sprinkle with garlic, salt, and pepper.
4. Top cod with lemon slices.
5. Bake for 12-15 minutes until cod is flaky.
6. Serve with quinoa and garnish with fresh parsley.

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Conclusion

These 20 high-protein, low-calorie lunch ideas demonstrate that healthy eating doesn’t have to be boring or time-consuming. From quick wraps and salads to hearty bowls and baked dishes, there’s something here for every taste preference and dietary need. By incorporating these protein-rich lunches into your routine, you’ll maintain steady energy levels, support your fitness goals, and enjoy delicious meals that keep you satisfied throughout the afternoon.

References

[1] Healthline. (2023, March 13). How Protein at Breakfast Can Help You Lose Weight. Retrieved from https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss

[2] SELF. (2016, May 24). 10 High-Protein Lunches Under 400 Calories. Retrieved from https://www.self.com/gallery/10-high-protein-lunches-under-400-calories