Studies also suggest that protein can help you feel fuller longer. So, coming up with high-protein lunch ideas (and making and eating them) lets you strong-arm your to-do list—literally and figuratively—and ward off the afternoon slump.
Related: 14 Blue Zone Diet Recipes To Help You Live Longer and Healthier, According to Registered Dietitians
A registered dietitian can discuss your individual needs. However, Cohn says it's not just about how much protein you eat per day but also when you consume it.
These high-protein lunch ideas will help you avoid that EOD protein-cram session.
Related: Here's Exactly What Happens to Your Body When You Eat Red Meat Every Day
21 High-Protein Lunch Ideas (And RDs Like Them)
1. V8 minestrone soup
Parade
Get the recipe for V8 minestrone soup.
2. White bean salad
Jessica Smith
Get the white bean salad recipe.
3. Chickpea pasta salad
fcafotodigital/Getty Images
"This meal meets half of your fiber intake for the day, making it a winner," Cohn says. "Plus, it’s balanced and nutrient-dense with carbs, protein, and fats, making it satisfying and blood sugar-friendly." You could add actual chickpeas to up the protein count. However, Cohn notes that too much fiber can become problematic (especially if, like most Americans, you're not currently consuming enough of it). "I would caution someone with GI issues with this meal—17.5 grams of fiber is a lot if you are not used to it or have a sensitive system," Cohn says.
This open-faced, fiber-filled and easy high-protein lunch idea, shared by Street Smart Nutrition's Cara Harbstreet, MS, RD, LD in 2024, also gets Cohn's approval. "I love the convenience of this recipe," Cohn says. "It’s a good balance of plant-based protein with beans and high-fiber whole grains. You can change up the beans to any other beans in the back of your pantry, and even switch up the dressing for a completely different taste profile."
Get the Caesar beans on toast recipe (No. 9 on this list).
5. Chef Jon Ashton's homemade chicken noodle soup
Chef Jon Ashton
Get Chef Jon Ashton's homemade chicken noodle soup recipe.
6. Slow cooker veggie bean soup
Slow Cooker Veggie Bean SoupGet the slow cooker veggie bean soup recipe.
7. Turkey club soup
Sarah DiGregorio
Get the turkey club soup recipe.
8. Creamy red lentil soup
Barbara Schieving
Get the creamy red lentil soup recipe.
9. Kale white bean soup
Ginny Kay McMeans
Get the kale white bean soup recipe.
10. High-protein pasta
Theresa Greco
Get the high-protein pasta recipe.
11. Slow-cooker chicken burritos
It’s hard to believe that the new school season is almost here. While you’re still getting back into the swing of things, slow cooker chicken recipes can make pulling dinner together a breeze.Parade
Get the slow-cooker chicken burrito recipe.
12. Steak sandwiches with red pepper sauce
Get the recipe: Steak Sandwiches With Red-Pepper Sauce"While tasty, this recipe is high in saturated fat due to the steak," he says. "To make it healthier, use a leaner cut of beef or substitute with grilled chicken breast or portobello mushrooms for a plant-based option."
Get the steak sandwiches with red pepper sauce recipe.
13. TikTok's salmon rice bowl
iStock
"This is nutritionally balanced with protein from salmon and carbs from rice," Dr. Mohr says. "To improve it, use brown rice or quinoa instead of white rice for more fiber and nutrients," Dr. Mohr says. "Add more vegetables like steamed broccoli or edamame...The sriracha mayo could be replaced with a mixture of Greek yogurt and sriracha for a protein boost with less fat."
Get TikTok's salmon rice bowl recipe.
14. Sam Sifton's spicy and buttery Yucátan shrimp
This spicy, buttery shrimp, from the new cookbook See You on Sunday by New York Times food editor Sam Sifton, is on the table in less than 20 minutes. .Finally, he suggests partially replacing the butter in the recipe with a healthy fat like olive oil.
Get Sam Sifton's spicy and buttery Yucátan shrimp recipe.
15. Chickpea tabbouleh with grilled chicken and artichokes
Get the recipe: Buffalo Chicken DipBobbi Burleson
Get the chickpea tabbouleh with grilled chicken and artichokes recipe.
16. Fish taco bowl
Get the recipe: Fish Taco BowlSweetgreen
Get the fish taco bowl recipe.
17. Customizable Greek chopped salad
Greek chopped saladMackenzie Burgess, RDN
Get the customizable Greek chopped salad.
18. Asian tuna salad
Tuna salad sandwichbhofack2/Getty Images
"Tuna is a great source of protein and omega-3 fatty acids," Dr. Mohr says. He also suggests using low-sodium soy sauce and working in more veggies. Cucumbers and peppers can provide a crunch, and serving this high-protein lunch idea over mixed greens is another way to increase the fiber count. "Use whole grain crackers or wrap it in a whole wheat tortilla if serving as a sandwich," Dr.Mohr adds.
Get the Asian tuna salad recipe.
19. Chopped Italian sandwich
Ragan Wallake Kitchenette
Others, including Ragan Wallace of Ragan's Kitchenette, put their own spins on it, such as adding crispy artichokes. Delicious? Sure. Nutritious....? "
Get the recipe for the Italian chopped sandwich.
20. TikTok's chili oil eggs
Parade
"Eggs are filled with protein and nutrients," Dr. Mohr says. Dr. Mohr suggests using whole-grain toast to add complex carbs and fiber to this recipe, a TikTok obsession in 2021. "Be mindful of the amount of chili oil used, as it's high in calories," Dr. Mohr says. "Consider adding avocado for healthy fats. Sprinkle some seeds like chia or flax for extra nutrients and omega-3s." Spinach and bell peppers are lunch-friendly ways to up the veggies in the dish.
Get TikTok's chili oil egg recipe.
21. Authentic Murghi Shorba
Like any good chicken soup, this Indian spiced chicken soup is a wonderful comfort for those ailing with a cold—and the addition of chiles certainly clears your sinuses!"This soup is likely rich in protein from the chicken and offers anti-inflammatory benefits from the spices," Dr. Mohr says. "To enhance it, add more vegetables like spinach, carrots or sweet potatoes for extra nutrients and fiber." Dr. Mohr suggests adding chickpeas and lentils for more protein and fiber. He'd nix the white rice in favor of brown and opt for a low-sodium broth to control salt. And how's this for a protein-packed cherry on top? "A dollop of Greek yogurt can add creaminess and extra protein," Dr. Mohr says.
Related: 16 High-Protein Meal Prep Ideas Registered Dietitians Swear By
Sources:
Enhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis. Clinical Nutrition ESPEN.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity and Metabolic Syndrome.
Mediterranean Diet adherence and Risk of All-Cause Mortality in Women. JAMA.
Courtney Pelitera, MS, RD, CNSC, a registered dietitian with Top Nutrition Coaching
Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews
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