30 Healthy Lunch Ideas With 25-35G Protein

0 Shares

A protein-rich lunch is crucial for maintaining energy levels, supporting muscle health, and preventing afternoon slumps. This article offers 30 healthy and delicious lunch recipes, each providing 25-35 grams of protein to keep you satisfied and focused throughout the day.

1. Turkey Sandwich on Ezekiel Bread

A classic sandwich made with nutrient-dense Ezekiel bread and lean turkey breast.

Protein: 30g
Ingredients:
- 2 slices Ezekiel bread
- 6 oz sliced turkey breast
- 1/4 avocado, mashed
- Lettuce and tomato slices
Instructions:

Toast the Ezekiel bread slices.
Spread the mashed avocado on one slice of bread.
Layer the turkey, lettuce, and tomato on top.
Top with the other slice of bread and serve.

2. Tuna Salad & Crackers

A simple and satisfying lunch made with protein-packed tuna and whole-grain crackers.

Protein: 30g
Ingredients:

1 (5 oz) can of tuna in water, drained
1/4 cup plain Greek yogurt
1 tbsp chopped celery
1 tbsp chopped red onion
10 whole-grain crackers
Instructions:

In a bowl, mix the tuna, Greek yogurt, celery, and red onion.
Serve the tuna salad with crackers.

3. Chicken & Veggie Bowl

A colorful and nutritious bowl packed with protein, fiber, and vitamins.

Protein: 35g
Ingredients:

4 oz grilled chicken breast, chopped
1 cup cooked quinoa
1/2 cup roasted vegetables (broccoli, bell peppers, zucchini)
2 tbsp balsamic vinaigrette
Instructions:

Combine the chicken, quinoa, and roasted vegetables in a bowl.
Drizzle with balsamic vinaigrette and toss to combine.

4. Cottage Cheese & Fruit Plate

A light and refreshing lunch that is surprisingly high in protein.

Protein: 28g
Ingredients:

1 cup low-fat cottage cheese
1/2 cup mixed berries
1/4 cup sliced almonds
Instructions:

Top the cottage cheese with berries and almonds.

5. Egg Salad Sandwich

A classic lunch favorite made healthier with Greek yogurt.

Protein: 26g
Ingredients:

3 hard-boiled eggs, chopped
1/4 cup plain Greek yogurt
1 tbsp chopped dill pickles
2 slices whole-wheat bread
Instructions:

In a bowl, mix the chopped eggs, Greek yogurt, and pickles.
Serve the egg salad between two slices of whole-wheat bread.

6. Philly Cheesesteak Stuffed Peppers

A low-carb and high-protein twist on the classic Philly cheesesteak.

Protein: 30g
Ingredients:

2 bell peppers, halved and seeded
6 oz thinly sliced steak
1/2 onion, sliced
1/2 cup sliced mushrooms
2 slices provolone cheese
Instructions:

Preheat oven to 400°F (200°C).
In a skillet, cook the steak, onion, and mushrooms until the steak is browned and the vegetables are tender.
Fill the pepper halves with the steak mixture and top with provolone cheese.
Bake for 15-20 minutes, or until the peppers are tender and the cheese is melted.

7. Air Fryer Fish Taco Bowls

A quick and easy lunch that is full of flavor and protein.

Protein: 30g
Ingredients:

4 oz cod fillet
1 tsp chili powder
1/2 tsp cumin
1 cup shredded cabbage
1/4 cup salsa
1/4 avocado, sliced
Instructions:

Season the cod with chili powder and cumin.
Air fry at 400°F (200°C) for 10-12 minutes, or until cooked through.
Flake the cod and serve over a bed of shredded cabbage with salsa and avocado.

8. Grilled Chicken Caprese

A simple and elegant lunch that is perfect for a summer day.

Protein: 35g
Ingredients:

4 oz grilled chicken breast
1/2 cup cherry tomatoes, halved
1/4 cup fresh mozzarella balls
2 tbsp balsamic glaze
Fresh basil leaves
Instructions:

Combine the chicken, tomatoes, and mozzarella in a bowl.
Drizzle with balsamic glaze and top with fresh basil.

9. Steak with Beans and Rice

A hearty and satisfying lunch that will keep you full all afternoon.

Protein: 35g
Ingredients:

4 oz grilled steak, sliced
1/2 cup black beans, rinsed and drained
1/2 cup brown rice, cooked
Salsa and cilantro for garnish
Instructions:

Combine the steak, beans, and rice in a bowl.
Garnish with salsa and cilantro.

10. Pesto Chicken Quinoa Bowls

A flavorful and nutritious lunch that is perfect for meal prep.

Protein: 30g
Ingredients:

4 oz grilled chicken breast, chopped
1 cup cooked quinoa
2 tbsp pesto
1/4 cup cherry tomatoes, halved
1/4 cup chopped cucumber
Instructions:

Combine all ingredients in a bowl and toss to combine.

11. Cucumber-Chicken Green Goddess Wrap

A refreshing and light wrap that is packed with protein.

Protein: 28g
Ingredients:

4 oz shredded chicken
1/4 cup Green Goddess dressing
1/2 cucumber, thinly sliced
1 large whole-wheat tortilla
Instructions:

In a bowl, mix the shredded chicken with the Green Goddess dressing.
Spread the chicken mixture on the tortilla and top with cucumber slices.
Roll up the tortilla and serve.

12. Roasted Salmon Rice Bowl with Beets & Brussels Sprouts

A nutrient-dense and flavorful bowl that is perfect for a healthy lunch.

Protein: 30g
Ingredients:

4 oz roasted salmon
1/2 cup cooked brown rice
1/2 cup roasted beets, chopped
1/2 cup roasted Brussels sprouts, halved
Instructions:

Combine all ingredients in a bowl.

13. Baked Falafel Sandwiches

A vegetarian lunch option that is high in protein and fiber.

Protein: 25g
Ingredients:

4-5 baked falafel balls
1 whole-wheat pita bread
Lettuce, tomato, and cucumber slices
Tahini sauce
Instructions:

Warm the pita bread.
Fill the pita with the falafel, vegetables, and a drizzle of tahini sauce.

14. White Bean Caprese Salad

A simple and elegant salad that is packed with protein and flavor.

Protein: 25g
Ingredients:

1 cup cannellini beans, rinsed and drained
1/2 cup cherry tomatoes, halved
1/4 cup fresh mozzarella balls
2 tbsp balsamic vinaigrette
Fresh basil leaves
Instructions:

Combine all ingredients in a bowl and toss to combine.

15. Dumpling and Smashed Cucumber Salad

A fun and flavorful salad that is perfect for a light lunch.

Protein: 25g
Ingredients:

6-8 cooked dumplings (chicken or vegetable)
1/2 cucumber, smashed and chopped
2 tbsp soy sauce
1 tbsp rice vinegar
1 tsp sesame oil
Instructions:

In a bowl, whisk together the soy sauce, rice vinegar, and sesame oil.
Add the dumplings and cucumber and toss to combine.

16. 5-Ingredient Salmon Salad

A quick and easy salmon salad that is perfect for a busy day.

Protein: 30g
Ingredients:

1 (5 oz) can of salmon, drained
1/4 cup plain Greek yogurt
1 tbsp chopped dill
1 tbsp lemon juice
Salt and pepper to taste
Instructions:

In a bowl, mix all ingredients together.
Serve with crackers or on a bed of lettuce.

17. Classic Chicken Salad

A timeless lunch favorite that is packed with protein.

Protein: 30g
Ingredients:

4 oz cooked chicken breast, shredded
1/4 cup mayonnaise or Greek yogurt
1 tbsp chopped celery
1 tbsp chopped red onion
Instructions:

In a bowl, mix all ingredients together.
Serve on bread, in a wrap, or with crackers.

18. Tuna Egg Salad

A delicious combination of two classic salads.

Protein: 35g
Ingredients:

1 (5 oz) can of tuna, drained
2 hard-boiled eggs, chopped
1/4 cup mayonnaise or Greek yogurt
1 tbsp chopped pickles
Instructions:

In a bowl, mix all ingredients together.
Serve on bread or with crackers.

19. Taco Salad

A fun and flavorful salad that is perfect for a satisfying lunch.

Protein: 30g
Ingredients:

4 oz ground turkey or beef, cooked with taco seasoning
2 cups chopped lettuce
1/4 cup black beans
1/4 cup corn
Salsa and shredded cheese for topping
Instructions:

Layer all ingredients in a bowl and enjoy.

20. Salmon Salad Sandwich

A delicious and healthy sandwich that is packed with protein and omega-3s.

Protein: 30g
Ingredients:

1 (5 oz) can of salmon, drained
1/4 cup mayonnaise or Greek yogurt
1 tbsp chopped celery
2 slices whole-wheat bread
Instructions:

In a bowl, mix the salmon, mayonnaise, and celery.
Serve the salmon salad between two slices of bread.

21. Turkey Avocado Sandwich

A simple and delicious sandwich that is perfect for a quick lunch.

Protein: 28g
Ingredients:

4 oz sliced turkey breast
1/4 avocado, sliced
2 slices whole-wheat bread
Mustard or mayonnaise
Instructions:

Assemble the sandwich with all ingredients.

22. Chicken Caesar Wrap

A classic salad in a convenient wrap form.

Protein: 30g
Ingredients:

4 oz grilled chicken breast, chopped
1/2 cup chopped romaine lettuce
2 tbsp Caesar dressing
1 tbsp grated Parmesan cheese
1 large whole-wheat tortilla
Instructions:

In a bowl, toss the chicken, lettuce, dressing, and Parmesan cheese.
Spoon the mixture onto the tortilla and wrap it up.

23. Mediterranean Tuna Salad

A flavorful twist on the classic tuna salad.

Protein: 30g
Ingredients:

1 (5 oz) can of tuna, drained
1/4 cup chopped cucumber
1/4 cup chopped tomatoes
2 tbsp chopped red onion
2 tbsp crumbled feta cheese
2 tbsp lemon vinaigrette
Instructions:

In a bowl, combine all ingredients and toss to combine.

24. Chicken Quinoa Bowl

A simple and healthy bowl that is perfect for meal prep.

Protein: 30g
Ingredients:

4 oz grilled chicken breast, chopped
1 cup cooked quinoa
1/2 cup steamed broccoli
2 tbsp soy-ginger dressing
Instructions:

Combine all ingredients in a bowl.

25. Greek Chicken and Farro Salad

A hearty and flavorful salad that is perfect for a satisfying lunch.

Protein: 30g
Ingredients:

4 oz grilled chicken breast, chopped
1 cup cooked farro
1/2 cup chopped cucumber
1/4 cup chopped red onion
1/4 cup crumbled feta cheese
2 tbsp lemon-herb vinaigrette
Instructions:

Combine all ingredients in a bowl and toss to combine.

26. Steak Burrito Bowl Salad

A deconstructed burrito in a healthy and delicious salad form.

Protein: 35g
Ingredients:

4 oz grilled steak, sliced
2 cups chopped lettuce
1/2 cup black beans
1/2 cup corn
Salsa, guacamole, and sour cream for topping
Instructions:

Layer all ingredients in a bowl.

27. Chicken Fajita Wrap

All the flavors of a fajita in a convenient wrap.

Protein: 30g
Ingredients:

4 oz grilled chicken breast, sliced
1/2 cup sautéed bell peppers and onions
1 large whole-wheat tortilla
Salsa and sour cream for topping
Instructions:

Fill the tortilla with the chicken, peppers, and onions.
Top with salsa and sour cream, then wrap it up.

28. Sausage and Fennel Chickpea Rigatoni

A hearty and flavorful pasta dish that is perfect for a comforting lunch.

Protein: 30g
Ingredients:

2 oz Italian sausage, cooked and crumbled
1/2 cup canned chickpeas, rinsed and drained
1/2 cup cooked rigatoni pasta
1/4 cup marinara sauce
1/4 tsp fennel seeds
Instructions:

In a small saucepan, combine all ingredients and heat through.

29. Lemon-Herb Roasted Salmon

A simple and elegant salmon dish that is perfect for a healthy lunch.

Protein: 30g
Ingredients:

4 oz salmon fillet
1 tbsp olive oil
1 tsp lemon juice
1/2 tsp dried herbs (dill, parsley, etc.)
Instructions:

Preheat oven to 400°F (200°C).
Place the salmon on a baking sheet and drizzle with olive oil, lemon juice, and herbs.
Bake for 12-15 minutes, or until cooked through.