21+ High-Protein Spring Lunch Meals

As the weather warms up and the days get longer, our midday meals crave a refreshing and energizing touch. Spring brings a bounty of fresh produce that can transform your lunch from a mundane meal into a vibrant and delicious experience. A high-protein lunch is essential for maintaining energy levels throughout the afternoon, preventing the dreaded post-lunch slump, and supporting your fitness goals. This article provides over 21 high-protein spring lunch ideas, complete with full recipes, to help you make the most of this beautiful season.

Salads that Satisfy

1. Spring Chicken Salad with Asparagus and Lemon-Dill Vinaigrette

This refreshing chicken salad is a far cry from the heavy, mayo-laden versions. It’s light, flavorful, and packed with spring goodness.

Ingredients:

• 2 cups cooked and shredded chicken breast
• 1 cup chopped asparagus, blanched
• 1/2 cup chopped celery
• 1/4 cup chopped red onion
• 1/4 cup plain Greek yogurt
• 2 tbsp fresh dill, chopped
• 2 tbsp lemon juice
• 1 tbsp olive oil
• Salt and pepper to taste
• Mixed greens for serving

Instructions:

1. In a large bowl, combine the shredded chicken, blanched asparagus, celery, and red onion.
2. In a small bowl, whisk together the Greek yogurt, dill, lemon juice, olive oil, salt, and pepper to create the vinaigrette.
3. Pour the vinaigrette over the chicken and vegetable mixture and toss to combine.
4. Serve the chicken salad over a bed of mixed greens.

2. Quinoa Salad with Roasted Spring Vegetables and Chickpeas

This hearty and colorful salad is a complete meal in itself. The combination of quinoa, roasted vegetables, and chickpeas provides a powerful punch of protein and fiber.

Ingredients:

• 1 cup cooked quinoa
• 1 cup chopped asparagus
• 1 cup chopped bell peppers (mixed colors)
• 1/2 cup canned chickpeas, rinsed and drained
• 1/4 cup crumbled feta cheese
• 2 tbsp chopped fresh parsley
• For the dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard, salt, and pepper

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the asparagus and bell peppers with a drizzle of olive oil, salt, and pepper. Roast for 15-20 minutes, or until tender.
2. In a large bowl, combine the cooked quinoa, roasted vegetables, and chickpeas.
3. In a small bowl, whisk together the dressing ingredients.
4. Pour the dressing over the quinoa salad and toss to combine.
5. Stir in the feta cheese and fresh parsley before serving.

3. Salmon and Spinach Salad with Strawberries and Balsamic Glaze

This elegant salad is a celebration of spring flavors. The combination of savory salmon, sweet strawberries, and tangy balsamic glaze is simply irresistible.

Ingredients:

• 4 oz grilled or baked salmon fillet, flaked
• 4 cups fresh spinach
• 1 cup sliced strawberries
• 1/4 cup sliced almonds
• 2 tbsp balsamic glaze
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the spinach, sliced strawberries, and sliced almonds.
2. Top the salad with the flaked salmon.
3. Drizzle with balsamic glaze and olive oil. Season with salt and pepper to taste.

Wraps and Sandwiches

4. Turkey and Avocado Wrap with Sprouts

A simple yet satisfying wrap that’s perfect for a quick and easy lunch. The combination of lean turkey, creamy avocado, and fresh sprouts is a winner.

Ingredients:

• 4 oz sliced turkey breast
• 1/2 avocado, mashed
• 1/4 cup alfalfa sprouts
• 1 whole-wheat tortilla or wrap
• 1 tbsp light cream cheese or hummus

Instructions:

1. Spread the cream cheese or hummus evenly over the tortilla.
2. Layer the turkey slices, mashed avocado, and sprouts on top.
3. Roll up the tortilla tightly and slice in half before serving.

5. Greek Chicken Salad Pitas

These flavorful pitas are a fun and easy way to enjoy a high-protein lunch. The Greek-inspired chicken salad is a refreshing change from the ordinary.

Ingredients:

• 2 cups cooked and shredded chicken breast
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 1/4 cup plain Greek yogurt
• 2 tbsp chopped fresh mint
• 1 tbsp lemon juice
• Salt and pepper to taste
• 2 whole-wheat pita breads, halved

Instructions:

1. In a large bowl, combine the shredded chicken, cucumber, red onion, and feta cheese.
2. In a small bowl, whisk together the Greek yogurt, mint, lemon juice, salt, and pepper.
3. Pour the dressing over the chicken mixture and toss to combine.
4. Stuff the chicken salad into the pita halves and serve.

Hearty Bowls

6. Spring Vegetable and Tofu Stir-Fry

A vibrant and flavorful stir-fry that’s packed with plant-based protein. This is a great way to use up any leftover spring vegetables you have on hand.

Ingredients:

• 1 block (14 oz) firm or extra-firm tofu, pressed and cubed
• 1 tbsp soy sauce or tamari
• 1 tbsp cornstarch
• 1 tbsp olive oil
• 1 cup chopped broccoli florets
• 1 cup sliced carrots
• 1/2 cup snap peas
• For the sauce: 1/4 cup soy sauce or tamari, 2 tbsp rice vinegar, 1 tbsp honey or maple syrup, 1 tsp sesame oil, 1 clove garlic (minced)
• Cooked quinoa or brown rice for serving

Instructions:

1. In a bowl, toss the tofu cubes with 1 tbsp of soy sauce and the cornstarch until evenly coated.
2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the tofu and cook until golden brown and crispy on all sides. Remove the tofu from the skillet and set aside.
3. Add the broccoli and carrots to the skillet and stir-fry for 3-4 minutes. Add the snap peas and cook for another 2 minutes.
4. In a small bowl, whisk together the sauce ingredients. Pour the sauce over the vegetables and bring to a simmer.
5. Return the tofu to the skillet and toss to coat with the sauce.
6. Serve the stir-fry over a bed of quinoa or brown rice.

7. Lemon Herb Baked Cod with Asparagus

This light and flaky baked cod is a simple yet elegant lunch that’s perfect for spring. The lemon and herb topping adds a burst of fresh flavor.

Ingredients:

• 2 (6 oz) cod fillets
• 1 bunch of asparagus, trimmed
• 1 tbsp olive oil
• 1 lemon, thinly sliced
• 2 tbsp chopped fresh parsley
• 1 tbsp chopped fresh dill
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Place the asparagus on the baking sheet and drizzle with olive oil, salt, and pepper. Arrange the cod fillets on top of the asparagus.
3. In a small bowl, combine the parsley, dill, salt, and pepper. Sprinkle the herb mixture over the cod fillets.
4. Top each cod fillet with a few lemon slices.
5. Bake for 12-15 minutes, or until the cod is cooked through and flakes easily with a fork.

8. Shrimp and Avocado Salad

This light and refreshing salad is a perfect warm-weather lunch. The combination of succulent shrimp, creamy avocado, and a zesty lime dressing is a true delight.

Ingredients:

• 1 lb cooked shrimp, peeled and deveined
• 1 avocado, diced
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh cilantro
• 2 tbsp lime juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked shrimp, diced avocado, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the shrimp mixture and toss gently to combine.
4. Serve immediately or chill for later.

9. Chicken and White Bean Salad

A hearty and satisfying salad that’s packed with protein and fiber. This is a great make-ahead lunch option that will keep you full and energized.

Ingredients:

• 2 cups cooked and shredded chicken breast
• 1 can (15 oz) cannellini beans, rinsed and drained
• 1/2 cup chopped celery
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• For the dressing: 3 tbsp olive oil, 2 tbsp red wine vinegar, 1 tsp Dijon mustard, salt, and pepper

Instructions:

1. In a large bowl, combine the shredded chicken, cannellini beans, celery, red onion, and parsley.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the chicken and bean mixture and toss to combine.

10. Spring Pea and Mint Soup

This vibrant and flavorful soup is a celebration of spring. It can be served chilled or warm, making it a versatile lunch option.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 4 cups fresh or frozen peas
• 1/2 cup fresh mint leaves
• 1/2 cup plain Greek yogurt
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Pour in the vegetable broth and bring to a simmer. Add the peas and cook for 3-5 minutes, or until tender.
4. Remove the pot from the heat and stir in the mint leaves.
5. Use an immersion blender to blend the soup until smooth. Alternatively, you can transfer the soup to a regular blender and blend in batches.
6. Stir in the Greek yogurt and season with salt and pepper to taste.

11. Tuna Salad Stuffed Avocados

A low-carb, high-protein lunch that’s both delicious and easy to make. The creamy avocado is the perfect vessel for a flavorful tuna salad.

Ingredients:

• 2 ripe avocados, halved and pitted
• 1 can (5 oz) tuna in water, drained
• 1/4 cup chopped red onion
• 1/4 cup chopped celery
• 2 tbsp plain Greek yogurt or mayonnaise
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Scoop out a small amount of the avocado flesh from the center of each half to create a larger well.
2. In a bowl, combine the tuna, red onion, celery, Greek yogurt or mayonnaise, lemon juice, salt, and pepper.
3. Spoon the tuna salad into the avocado halves.

12. Lentil Salad with Roasted Beets and Goat Cheese

This earthy and flavorful salad is a nutritional powerhouse. The combination of lentils, roasted beets, and goat cheese is a match made in heaven.

Ingredients:

• 1 cup cooked brown or green lentils
• 2 medium beets, roasted and diced
• 1/4 cup crumbled goat cheese
• 1/4 cup chopped walnuts
• 2 tbsp chopped fresh parsley
• For the dressing: 3 tbsp olive oil, 2 tbsp balsamic vinegar, salt, and pepper

Instructions:

1. In a large bowl, combine the cooked lentils, roasted beets, goat cheese, walnuts, and parsley.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the lentil salad and toss to combine.

13. Black Bean Burgers on Whole Wheat Buns

These homemade black bean burgers are a delicious and satisfying vegetarian lunch option. They are packed with protein and fiber, and can be customized with your favorite toppings.

Ingredients:

• 1 can (15 oz) black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper to taste
• 4 whole wheat buns
• 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. Stir in the breadcrumbs, onion, garlic, cumin, chili powder, salt, and pepper.
3. Form the mixture into 4 patties.
4. Cook the patties in a lightly oiled skillet over medium heat for 3-4 minutes per side, or until heated through and lightly browned.
5. Serve the black bean burgers on whole wheat buns with your favorite toppings.

14. Cottage Cheese with Sliced Peaches and Almonds

A simple, no-cook lunch that is surprisingly filling and delicious. The combination of creamy cottage cheese, sweet peaches, and crunchy almonds is a winner.

Ingredients:

• 1 cup cottage cheese
• 1 ripe peach, sliced
• 2 tbsp sliced almonds
• A drizzle of honey (optional)

Instructions:

1. Spoon the cottage cheese into a bowl.
2. Top with the sliced peaches and almonds.
3. Drizzle with honey, if desired.

15. Hard-Boiled Eggs with Everything Bagel Seasoning

A classic high-protein snack that can easily be turned into a light lunch. The everything bagel seasoning adds a burst of flavor.

Ingredients:

• 2-3 hard-boiled eggs, peeled
• 1 tsp everything bagel seasoning
• Serve with a side of cherry tomatoes and cucumber slices

Instructions:

1. Slice the hard-boiled eggs in half.
2. Sprinkle with everything bagel seasoning.
3. Serve with a side of fresh vegetables for a complete and satisfying lunch.

16. Greek Turkey Burgers

These flavorful turkey burgers are a lighter alternative to traditional beef burgers. The addition of feta cheese and spinach keeps them moist and delicious.

Ingredients:

• 1 lb ground turkey
• 1/2 cup crumbled feta cheese
• 1 cup chopped spinach
• 1/4 cup chopped red onion
• 1 clove garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• 4 whole wheat buns

Instructions:

1. In a large bowl, combine the ground turkey, feta cheese, spinach, red onion, garlic, oregano, salt, and pepper.
2. Form the mixture into 4 patties.
3. Cook the patties on a grill or in a skillet over medium heat for 5-7 minutes per side, or until cooked through.
4. Serve the turkey burgers on whole wheat buns with your favorite toppings.

17. Caprese Salad with Grilled Chicken

A classic Italian salad gets a protein boost with the addition of grilled chicken. This is a simple, elegant, and delicious lunch.

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1 large tomato, sliced
• 4 oz fresh mozzarella, sliced
• Fresh basil leaves
• Balsamic glaze for drizzling
• Olive oil
• Salt and pepper to taste

Instructions:

1. On a plate, arrange the tomato and mozzarella slices, alternating them.
2. Tuck the fresh basil leaves in between the slices.
3. Top with the sliced grilled chicken.
4. Drizzle with balsamic glaze and olive oil. Season with salt and pepper to taste.

18. Edamame and Corn Salad

This vibrant and crunchy salad is a refreshing and satisfying lunch. It’s packed with plant-based protein and can be made ahead of time.

Ingredients:

• 1 cup shelled edamame, cooked
• 1 cup corn kernels (fresh or frozen)
• 1/2 cup chopped red bell pepper
• 1/4 cup chopped red onion
• For the dressing: 2 tbsp rice vinegar, 1 tbsp olive oil, 1 tsp honey, salt, and pepper

Instructions:

1. In a large bowl, combine the edamame, corn, red bell pepper, and red onion.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the salad and toss to combine.

19. Leftover Steak Salad

Don’t let leftover steak go to waste! Repurpose it into a delicious and high-protein salad for a quick and easy lunch.

Ingredients:

• 4 oz leftover cooked steak, thinly sliced
• 4 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled blue cheese
• Your favorite vinaigrette dressing

Instructions:

1. In a large bowl, combine the mixed greens and cherry tomatoes.
2. Top with the sliced steak and crumbled blue cheese.
3. Drizzle with your favorite vinaigrette dressing.

20. Hummus and Veggie Plate

A simple and satisfying no-cook lunch that’s perfect for a busy day. The combination of creamy hummus and crunchy vegetables is a winner.

Ingredients:

• 1/2 cup hummus
• 1 cup assorted fresh vegetables for dipping (carrots, cucumbers, bell peppers, celery, broccoli)
• A few whole-wheat crackers or pita bread

Instructions:

1. Spread the hummus on a plate.
2. Arrange the fresh vegetables and crackers around the hummus for dipping.

21. Smoked Salmon and Cream Cheese on Cucumber Slices

A light, refreshing, and low-carb lunch that’s packed with flavor. The cucumber slices are a crisp and healthy alternative to crackers or bread.

Ingredients:

• 1 large cucumber, sliced into 1/4-inch thick rounds
• 4 oz smoked salmon
• 4 oz cream cheese, softened
• 1 tbsp chopped fresh dill
• A squeeze of lemon juice

Instructions:

1. In a small bowl, combine the cream cheese, dill, and lemon juice.
2. Spread a small amount of the cream cheese mixture on each cucumber slice.
3. Top with a small piece of smoked salmon.