10 High Protein Lunch Ideas

By Candace Zafirellis
Published 1/12/2025
10 High Protein Lunch Ideas

If you’re looking for easy high protein lunch ideas, you’ve come to the right place. These energy boosting high protein lunch recipes can benefit your health in so many ways, including managing heart-healthy cholesterol and supporting your weight loss goals.

High protein lunch foods can help build and repair muscles. Eating more protein mid-day will keep you feeling full longer, and an easy high protein lunch will help people with diabetes control blood sugar levels. Foods with lean proteins such as chicken, turkey, beans, and fish provide essential nutrients your body needs. High protein recipes help you lose weight by providing your body with energy boosting lean protein instead of high-fat lunchmeats, hot dogs and fried food.

Adding more protein to your lunch can make your meals more balanced and keep you feeling your best all day. High protein lunch foods can help give you the energy you need to finish out the work day strong while keeping you full until dinner. 

High Protein Lunch Recipes

Here are 10 easy high protein lunch ideas that follow the High Protein Diet Guidelines recommended by Health eCooks registered dietitians. 

  1. 01

    Butternut Squash Chili

    Heart Healthy Butternut Squash Chili
    60 mins

    Lean ground beef, fiber rich butternut squash and fresh vegetables meld together to create a high protein meal that’s low in fat and cholesterol. The cumin and chili powder in this high protein lunch provide a delicious flavor kick.

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  2. 02

    Curry Chicken Salad Wrap

    Heart Healthy Curry Chicken Salad Wrap
    15 mins

    This high protein wrap combines lean chicken breast with low fat Greek yogurt and curry spices to create a low calorie, high protein lunch in a portable whole wheat tortilla.

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  3. 03

    Tomato Bean Chili

    Heart Healthy Tomato Bean Chili
    30 mins

    This hearty chili is packed with plant based protein from beans, making it a filling and nutritious option for lunch. It's low in fat, high in fiber, and made with wholesome ingredients like tomatoes and spices to support heart health.

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  4. 04

    Crispy Chicken Tenders

    Heart Healthy Crispy Chicken Tenders
    35 mins

    These baked chicken tenders are made with lean chicken breast and a light breading, resulting in a low fat, high protein meal. A healthier alternative to fried chicken, they’re a great option for meal prep.

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  5. 05

    Texas Chili

    Heart Healthy Texas Chili
    60 mins

    This robust chili features flank steak and spicy chipotle peppers, for a low fat, low cholesterol dish that’s packed with bold flavors.

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  6. 06

    Chicken and Quinoa Buddha Bowl

    Heart Healthy Chicken and Quinoa Buddha Bowl
    45 mins

    This bowl combines lean chicken breast with quinoa, avocado and crisp vegetables for a colorful, high protein meal rich in nutrients.

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  7. 07

    Oatmeal Avocado Egg Bowl

    Heart Healthy Oatmeal Avocado Egg Bowl
    20 mins

    A unique blend of protein rich eggs and fiber filled oatmeal makes this a creamy, nutrient packed dish that’s great for a midday energy boost.

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  8. 08

    Chicken Mushroom Spinach Wraps

    Heart Healthy Chicken Mushroom Spinach Wraps
    15 mins

    The earthy flavors of mushrooms and spinach pair beautifully with tender chicken in this high protein lunch wrap that’s low in fat and cholesterol.

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  9. 09

    Spinach, Beet and Chicken Salad

    Heart Healthy Spinach, Beet and Chicken Salad
    45 mins

    Beets add vibrant color to this heart healthy chicken salad that combines a mouth-watering assortment of textures and flavors.

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  10. 10

    Citrus Shrimp Quinoa Bowl

    Heart Healthy Citrus Shrimp Quinoa Bowl
    75 mins

    Shrimp and quinoa come together in this dish to offer a low fat, high protein meal with a refreshing citrus flavor.

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If you are looking for high protein lunch recipes to help support your heart and lower your daily calories, fat, and cholesterol, you’ll also want to check out these easy high protein dinner recipes. 

Make these simple and healthy meals part of a balanced, heart healthy lifestyle.

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