21 High-Protein High-Fiber Lunch Recipes

Lunch is a critical meal to refuel your body and brain for the rest of the day. A lunch that is high in protein and fiber will provide you with sustained energy, keep you feeling full and satisfied, and prevent that afternoon slump. This article provides 21 delicious and easy-to-make lunch recipes that are packed with protein and fiber to help you power through your day.

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1. Chicken Hummus Bowls

These chicken hummus bowls are a quick and easy lunch option that is packed with flavor and nutrients. The spiced chicken is cooked quickly under the broiler, and the bowl is rounded out with hummus, fresh vegetables, and whole-wheat pita.

Ingredients:

• 4 oz boneless, skinless chicken breast, cut into bite-sized pieces
• 1 teaspoon olive oil
• 1/2 teaspoon paprika
• 1/4 teaspoon cumin
• Salt and pepper to taste
• 1/2 cup hummus
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 1 whole-wheat pita, warmed

Instructions:

1. Preheat your broiler. Toss the chicken with olive oil, paprika, cumin, salt, and pepper.
2. Spread the chicken on a baking sheet and broil for 5-7 minutes, or until cooked through.
3. To assemble the bowl, spread the hummus in the bottom of a bowl. Top with the cooked chicken, cucumber, tomatoes, and feta cheese.
4. Serve with the warm whole-wheat pita.

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2. Garlic Shrimp Spaghetti

This flavorful and light pasta dish is perfect for a satisfying lunch. Using whole-wheat spaghetti boosts the fiber content, and the shrimp provides a lean source of protein.

Ingredients:

• 2 oz whole-wheat spaghetti
• 4 oz shrimp, peeled and deveined
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/4 cup white wine or vegetable broth
• 1/4 cup chopped fresh parsley
• 1 tablespoon lemon juice
• Red pepper flakes to taste

Instructions:

1. Cook the spaghetti according to package directions.
2. While the spaghetti is cooking, heat the olive oil in a skillet over medium heat. Add the garlic and cook for 30 seconds, until fragrant.
3. Add the shrimp to the skillet and cook for 2-3 minutes, until pink and cooked through.
4. Add the white wine or vegetable broth to the skillet and bring to a simmer.
5. Drain the spaghetti and add it to the skillet with the shrimp. Toss to combine.
6. Stir in the parsley, lemon juice, and red pepper flakes.
7. Serve immediately.

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3. Braised Lentils & Kale with Fried Eggs

This hearty and nutritious vegetarian dish is a great way to get a dose of plant-based protein and fiber. The runny yolk from the fried egg creates a delicious sauce for the lentils and kale.

Ingredients:

• 1/2 cup brown or green lentils, rinsed
• 1 1/2 cups vegetable broth
• 1 cup chopped kale
• 1/2 cup canned diced tomatoes, undrained
• 1 teaspoon olive oil
• 1 egg
• Salt and pepper to taste

Instructions:

1. In a small pot, combine the lentils and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender.
2. Stir in the kale and diced tomatoes and cook for another 5 minutes, until the kale is wilted.
3. While the lentils are cooking, heat the olive oil in a small skillet over medium heat. Fry the egg to your liking.
4. Season the lentils with salt and pepper to taste.
5. Serve the lentils and kale in a bowl, topped with the fried egg.

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4. Chicken, Avocado & Quinoa Bowls with Herb Dressing

These bowls are packed with protein and healthy fats, making them a perfect meal-prep lunch. You can prepare the quinoa, chicken, and dressing ahead of time for a quick and easy assembly.

Ingredients:

• 1/2 cup cooked quinoa
• 4 oz cooked chicken breast, sliced
• 1/2 avocado, sliced
• 1/4 cup black beans, rinsed and drained
• For the dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh herbs (e.g., cilantro, parsley)
  • Salt and pepper to taste

Instructions:

1. In a bowl, combine the cooked quinoa, sliced chicken, avocado, and black beans.
2. In a small bowl, whisk together the olive oil, lemon juice, herbs, salt, and pepper.
3. Drizzle the dressing over the quinoa bowl and toss to combine.

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5. Sheet-Pan Chicken Fajita Bowls

This recipe is a deconstructed version of chicken fajitas, served in a bowl for a healthier and easier lunch option. Everything is cooked on one sheet pan for minimal cleanup.

Ingredients:

• 4 oz boneless, skinless chicken breast, cut into strips
• 1/2 bell pepper (any color), sliced
• 1/4 onion, sliced
• 1 teaspoon olive oil
• 1/2 teaspoon chili powder
• 1/4 teaspoon cumin
• Salt and pepper to taste
• 1/2 cup cooked brown rice
• Salsa and Greek yogurt for topping

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the chicken, bell pepper, and onion with olive oil, chili powder, cumin, salt, and pepper.
3. Roast for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.
4. Serve the chicken and vegetables over the brown rice, and top with salsa and Greek yogurt.

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6. Meal-Prep Chili-Lime Chicken Bowls

These bowls are full of zesty flavor and can be made ahead of time for a convenient and healthy lunch. The chili-lime chicken is the star of the show.

Ingredients:

• 4 oz boneless, skinless chicken breast
• 1 tablespoon lime juice
• 1/2 teaspoon chili powder
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• 1/2 cup cooked quinoa or brown rice
• 1/2 cup corn and black bean salsa
• 1/4 avocado, diced

Instructions:

1. Marinate the chicken in lime juice, chili powder, garlic powder, salt, and pepper for at least 15 minutes.
2. Cook the chicken in a skillet over medium-high heat until cooked through. Let it rest for a few minutes before dicing.
3. To assemble the bowl, combine the quinoa or brown rice, corn and black bean salsa, and diced avocado.
4. Top with the diced chili-lime chicken.

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7. Quick Shrimp Puttanesca

This classic Italian dish is made even quicker by using fresh pasta. The puttanesca sauce is full of bold flavors from tomatoes, olives, capers, and garlic, and the shrimp adds a boost of protein.

Ingredients:

• 2 oz fresh whole-wheat linguine
• 4 oz shrimp, peeled and deveined
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/4 cup canned diced tomatoes
• 2 tablespoons chopped olives
• 1 tablespoon capers
• Red pepper flakes to taste

Instructions:

1. Cook the fresh linguine according to package directions (it should only take a few minutes).
2. While the pasta is cooking, heat the olive oil in a skillet over medium heat. Add the garlic and cook for 30 seconds.
3. Add the shrimp and cook for 2-3 minutes, until pink.
4. Add the diced tomatoes, olives, capers, and red pepper flakes to the skillet. Bring to a simmer.
5. Drain the linguine and add it to the skillet. Toss to combine.

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8. Salmon Sushi Grain Bowl

Get all the flavors of your favorite sushi roll in a convenient and healthy grain bowl. This recipe is perfect for a quick and satisfying lunch.

Ingredients:

• 4 oz cooked salmon, flaked
• 1/2 cup cooked brown rice or quinoa
• 1/4 cup shelled edamame
• 1/4 cup shredded carrots
• 1/4 avocado, sliced
• 1 tablespoon soy sauce
• 1 teaspoon rice vinegar
• 1/2 teaspoon sesame oil

Instructions:

1. In a bowl, combine the cooked brown rice or quinoa, flaked salmon, edamame, and shredded carrots.
2. In a small bowl, whisk together the soy sauce, rice vinegar, and sesame oil.
3. Drizzle the dressing over the bowl and top with sliced avocado.

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9. Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup chickpeas, rinsed and drained
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 2 tablespoons roasted red pepper hummus
• 1 tablespoon lemon juice
• 1 tablespoon water
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cooked quinoa, chickpeas, cucumber, and red onion.
2. In a small bowl, whisk together the hummus, lemon juice, and water to create a dressing. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.

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10. Black Bean-Cauliflower “Rice” Bowl

This low-carb, high-fiber bowl is a great way to get your vegetable servings in. The cauliflower “rice” is a healthy alternative to traditional rice, and the black beans provide a good source of plant-based protein.

Ingredients:

• 1 cup frozen riced cauliflower
• 1/2 cup black beans, rinsed and drained
• 1/4 cup corn
• 1/4 cup salsa
• 1/4 avocado, diced
• 2 tablespoons chopped cilantro

Instructions:

1. Cook the riced cauliflower according to package directions.
2. In a bowl, combine the cooked cauliflower rice, black beans, and corn.
3. Top with salsa, diced avocado, and chopped cilantro.

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11. Baked Halibut with Brussels Sprouts & Quinoa

This is a complete and balanced meal that is surprisingly easy to make. The halibut is a great source of lean protein, and the Brussels sprouts and quinoa are packed with fiber.

Ingredients:

• 4 oz halibut fillet
• 1 cup Brussels sprouts, trimmed and halved
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1/2 cup cooked quinoa
• Lemon wedge for serving

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the Brussels sprouts with olive oil, salt, and pepper.
3. Roast for 15-20 minutes, or until tender and slightly crispy.
4. Season the halibut fillet with salt and pepper. Place it on the same baking sheet with the Brussels sprouts and bake for another 10-12 minutes, or until the fish is cooked through.
5. Serve the baked halibut and Brussels sprouts over the cooked quinoa, with a lemon wedge on the side.

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12. Turkey Meatballs with Linguine & Fresh Tomato Sauce

These turkey meatballs are a lighter and healthier alternative to traditional beef meatballs. They are still packed with flavor and protein, and the fresh tomato sauce is a simple and delicious accompaniment.

Ingredients:

• For the meatballs:
  • 4 oz ground turkey
  • 1/4 cup breadcrumbs
  • 1 egg white
  • 1 tablespoon chopped parsley
  • Salt and pepper to taste
• For the sauce and pasta:
  • 2 oz whole-wheat linguine
  • 1/2 cup canned crushed tomatoes
  • 1 clove garlic, minced
  • 1/2 teaspoon dried oregano

Instructions:

1. In a bowl, combine all the ingredients for the meatballs. Mix well and form into small meatballs.
2. In a skillet, brown the meatballs on all sides. Remove from the skillet and set aside.
3. In the same skillet, add the garlic and cook for 30 seconds. Add the crushed tomatoes and oregano. Bring to a simmer and cook for 5-7 minutes.
4. Return the meatballs to the skillet and cook for another 5 minutes, until cooked through.
5. While the sauce is simmering, cook the linguine according to package directions.
6. Serve the meatballs and sauce over the linguine.

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13. Chicken Fajita Bowls

These satisfying bowls are chock-full of protein and fiber, thanks to chicken breast, black beans, sweet potatoes and bulgur—a versatile grain that has about 15 g fewer carbs (and more than twice the fiber) per cup than brown rice.

Ingredients:

• 4 oz boneless, skinless chicken breast, cut into strips
• 1/2 cup cubed sweet potato
• 1/2 bell pepper, sliced
• 1/4 onion, sliced
• 1 teaspoon olive oil
• 1/2 teaspoon chili powder
• 1/4 teaspoon cumin
• Salt and pepper to taste
• 1/2 cup cooked bulgur
• 1/4 cup black beans, rinsed and drained

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the chicken, sweet potato, bell pepper, and onion with olive oil, chili powder, cumin, salt, and pepper.
3. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
4. Serve the chicken and vegetables over the cooked bulgur and top with black beans.

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14. Lentil Soup

A classic lentil soup is a perfect high-protein, high-fiber lunch. It’s easy to make a big batch and enjoy it throughout the week.

Ingredients:

• 1/2 cup brown or green lentils, rinsed
• 2 cups vegetable broth
• 1/2 cup diced carrots
• 1/2 cup diced celery
• 1/2 cup diced onion
• 1 clove garlic, minced
• 1/2 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. In a pot, combine all the ingredients.
2. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.
3. Season with salt and pepper to taste.

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15. Tuna Salad Sandwich on Whole-Wheat Bread

A simple tuna salad sandwich can be a great high-protein lunch. Using Greek yogurt instead of mayonnaise adds even more protein and reduces the fat content.

Ingredients:

• 1 can (5 ounces) tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1 tablespoon chopped celery
• 1 tablespoon chopped red onion
• Salt and pepper to taste
• 2 slices whole-wheat bread
• Lettuce and tomato slices for topping

Instructions:

1. In a bowl, combine the tuna, Greek yogurt, celery, and red onion. Mix well and season with salt and pepper.
2. Spread the tuna salad on one slice of whole-wheat bread.
3. Top with lettuce and tomato slices, and the other slice of bread.

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16. Black Bean Burgers

Homemade black bean burgers are a delicious and satisfying vegetarian lunch option. They are packed with protein and fiber from the black beans and whole-wheat buns.

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1/2 teaspoon cumin
• 1/4 teaspoon chili powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 whole-wheat bun
• Your favorite burger toppings (lettuce, tomato, onion, avocado, etc.)

Instructions:

1. In a bowl, mash the black beans with a fork until they are partially broken down.
2. Add the breadcrumbs, onion, garlic, cumin, chili powder, salt, and pepper. Mix well to combine.
3. Form the mixture into a patty.
4. Heat the olive oil in a skillet over medium heat. Cook the black bean patty for 3-4 minutes on each side, until heated through and slightly crispy.
5. Serve the black bean burger on a whole-wheat bun with your favorite toppings.

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17. Greek Quinoa Salad

This refreshing and flavorful salad is a perfect light yet filling lunch. The quinoa and chickpeas provide a good amount of protein and fiber, and the fresh vegetables and feta cheese add a taste of the Mediterranean.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup chickpeas, rinsed and drained
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped Kalamata olives
• For the dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste

Instructions:

1. In a bowl, combine the cooked quinoa, chickpeas, cucumber, red onion, feta cheese, and olives.
2. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

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18. Curried Chickpea and Spinach Stir-Fry

This quick and easy stir-fry is packed with flavor and nutrients. The chickpeas provide a good source of plant-based protein and fiber, and the curry powder adds a warm and aromatic spice.

Ingredients:

• 1 tablespoon olive oil
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon curry powder
• 1 can (15 ounces) chickpeas, rinsed and drained
• 2 cups fresh spinach
• 1/2 cup coconut milk
• Salt and pepper to taste
• 1/2 cup cooked brown rice for serving

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the onion and cook until softened.
2. Add the garlic and curry powder and cook for another minute, until fragrant.
3. Add the chickpeas and spinach to the skillet. Cook until the spinach is wilted.
4. Stir in the coconut milk and season with salt and pepper. Bring to a simmer and cook for 2-3 minutes.
5. Serve the curried chickpeas and spinach over brown rice.

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19. White Bean and Tuna Salad

This is a more sophisticated and substantial version of a classic tuna salad. The white beans add a creamy texture and a boost of fiber and plant-based protein.

Ingredients:

• 1 can (5 ounces) tuna in water, drained
• 1/2 cup cannellini beans, rinsed and drained
• 1/4 cup chopped red onion
• 2 tablespoons chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, gently combine the tuna, cannellini beans, red onion, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice. Pour the dressing over the tuna and bean mixture and toss to combine.
3. Season with salt and pepper to taste.
4. Serve on its own, over a bed of greens, or with whole-wheat crackers.

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20. Turkey and Black Bean Wrap

This is a simple and satisfying wrap that is perfect for a quick and easy lunch. The turkey provides lean protein, and the black beans add fiber and plant-based protein.

Ingredients:

• 1 large whole-wheat tortilla
• 3-4 slices of deli turkey
• 1/4 cup black beans, rinsed and drained
• 1/4 cup shredded lettuce
• 2 tablespoons salsa
• 1 tablespoon plain Greek yogurt

Instructions:

1. Lay the tortilla flat and spread the Greek yogurt down the center.
2. Top with the turkey slices, black beans, shredded lettuce, and salsa.
3. Fold in the sides of the tortilla and then roll it up tightly.

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21. Egg Salad Sandwich with Avocado

This is a healthier and more flavorful version of a classic egg salad sandwich. The avocado adds a creamy texture and healthy fats, and the Greek yogurt provides a boost of protein.

Ingredients:

• 2 hard-boiled eggs, chopped
• 1/4 avocado, mashed
• 2 tablespoons plain Greek yogurt
• 1 tablespoon chopped chives or green onions
• Salt and pepper to taste
• 2 slices whole-wheat bread
• Spinach or arugula for topping

Instructions:

1. In a bowl, combine the chopped hard-boiled eggs, mashed avocado, Greek yogurt, and chives. Mix well and season with salt and pepper.
2. Spread the egg salad on one slice of whole-wheat bread.
3. Top with spinach or arugula and the other slice of bread.

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