By: Jessie ShaferPosted: 4/4/24
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As busy moms, we know it’s easy forget about the importance of the mid-day meal. It’s a crucial opportunity to refuel and energize our minds and bodies for the afternoon. That’s why we turn to these healthy lunch recipes so often. They each can be made ahead and stored for easy grab-and-go lunches to eat chilled or reheated throughout the week.
Protein-Rich Whole Foods to Eat for Lunch
Need to keep it simple? These are the best protein-rich whole foods that require little to no prep or cooking. Add them to lunches to boost the protein amount.
- Greek yogurt
- Canned tuna or salmon
- Hard-boiled eggs
- Peanut butter and other nut butters
- Cottage cheese
- Sliced deli meat
- Cooked lentils
- Cooked quinoa
- Cooked shredded chicken
- Almonds, peanuts, and other nuts
- Hemp hearts, chia, and other seeds
Dill Pickle Chicken Salad
Make this easy and healthy chicken salad ahead of time for a quick and delicious protein-packed lunch. It includes dill pickles and dill pickle juice for an extra pop of flavor.
18 gram of protein per serving
Dairy free | Gluten free | Grain free | Nut free | Whole30
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Ultimate Meal Prep Meatballs
Make a batch of these veggie-infused ground beef meatballs for an easy protein addition to lunches. Make an extra batch to freeze for later.
20 grams of protein per 4 meatballs
Dairy free | Gluten free | Grain free | Nut free | Whole30
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Creamy Ham and Potato Soup
A hearty and nutritious soup that reheats so nicely for lunches. Made without cream, this Whole30-friendly soup relies on potatoes for its thick and creamy texture.
19 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Whole30
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Veggie Loaded Noodle-Free Chicken Pad Thai
Strands of broccoli slaw, cabbage, and carrots stand in for noodles in this skillet dinner that packs easily for meal prep lunches. Enjoy it reheated or chilled.
30 g protein per serving
Dairy free | Gluten free | Grain free | Whole30
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Easy 5-Minute Salmon Salad
Made from canned salmon, this salmon salad makes a nutritious and yummy lunch to serve over greens or for dipping with crackers or chips. Full of healthful nutrients, including protein and omega-3 fatty acids, it also requires just 6 everyday ingredients to make!
15 grams of protein per serving
Dairy free | Gluten free | Grain free | Nut free | Whole30
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Ground Beef Stir Fry
An easy and fast high-protein beef stir-fry recipe can be made in 30 minutes and then divided into single servings for grab-and-go high-protein lunches. You’ll look forward to a lunch that’s full of flavor, color, and well-rounded nutrition.
27 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Nut free
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Minestrone Soup
The perfect combination of veggies, beans, pasta, and seasonings come together in this minestrone soup that can be easily modified to be gluten-free. It reheats well for lunches, and you can boast the protein even more by using a lentil or chickpea pasta.
11 grams of protein per serving
Dairy free | Egg free | Gluten free option | Vegetarian | Vegan
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Egg Roll In A Bowl
Egg Roll In A Bowl is a delicious and fast skillet recipe is like enjoying the filling of egg rolls. It makes for the most delicious high-protein lunch that can be enjoyed for days.
23 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Nut free | Whole30
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Tuna Pasta Salad
This quick, flavorful, and creamy tuna salad includes pasta plus the bright flavors of lemon and dill. It’s great for a light lunch enjoyed with veggies or crackers.
14 grams of protein per serving
Dairy free | Egg free | Gluten free | Nut free
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Easy Beef Taco Bowl with Salsa Ranch
A quick recipe with components you can pack separately and then assemble at lunchtime to make the most flavorful taco or burrito bowls. Serve the seasoned meat and toppings over rice or cauliflower rice for an easy meal with protein, healthy fats, and energizing carbohydrates.
26 grams of protein per serving
Egg free | Gluten free | Grain free | Nut free
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Curry Chicken Salad
This curry chicken salad will have you wishing lunchtime was now. Serve it over greens as a salad, inside Bibb or Boston lettuce as lettuce wraps, and between slices of bread as a sandwich. Use leftover chicken or rotisserie chicken to make it quick.
23 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Whole30
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Crockpot Hamburger Soup Recipe
A favorite, delicious soup is made from ground beef and loaded with veggies and flavor. Make it in the crockpot and then pack servings to reheat for lunch. It also freezes well.
24 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Nut free
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Chinese-Inspired Pork Lettuce Wraps
The flavorful lettuce wrap filling comes together quickly like stir fry and then can be stored to enjoy as a low-carb, high-protein cold lunch served inside crisp large lettuce leaves.
18 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Whole 30
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Stir Fry Noodles with Chicken And Veggies
Deliciously easy and ready in just 30 minutes, these stir fry noodles with chicken are veggie-packed spin on a favorite takeout dish. Pack them up and enjoy it cold or reheated for easy and nutritious lunches for the week.
39 grams of protein per serving
Dairy free | Egg free | Gluten free | Nut free
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Make-Ahead Beef and Bean Chili
We say chili is the ultimate make-ahead and reheat lunch, offering the comforts of home in the middle of a hectic day. This one features ground beef plus three types of beans: kidney, pinto, and black beans. Make in the slow cooker, then pack individual portions away for a rainy lunch date. Pack any desired toppings separately.
38 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Nut free
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Salmon Caesar Salad Grain Bowls
Our team of dietitians thinks that salmon is the ultimate make-ahead protein because it tastes so good when enjoyed chilled, which how we love it in this salad. Serve over brown rice and romaine with a side of crunchy chickpeas, this salad will give you the midday energy boost you need.
37 grams of protein per serving
Dairy free | Gluten free | Nut free
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Korean-Inspired Ground Beef Bowls
This delicious stir-fry ground beef mixture features Korean-inspired flavors. Served over rice with sides of crispy veggies, these lunch bowls are packed with flavor, protein, and color.
26 grams of protein per serving
Dairy free | Egg free | Gluten free
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Healthy Sweet and Sour Chicken
Pack a popular dish for lunch and make the whole office jealous! Our sweet and sour chicken gets a health upgrade from a homemade lower-sugar sweet and sour sauce plus many nutritious veggies. Divide it into portions over rice for easy lunches to go.
27 grams of protein per serving
Dairy free | Egg free | Gluten free | Whole30
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Salsa Chicken BowlsWith Cilantro-lime Crema
Our Salsa Chicken recipe makes a big batch of the most flavorful, juicy, and tender shredded chicken that can be enjoyed in so many ways for easy lunches: tortillas, salads, and rice bowls, which is what we share in this recipe.
30 grams of protein per serving
Dairy free | Gluten free | Nut free
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Easy Instant Pot Vegetable Beef Soup
Our Instant Pot Vegetable Beef Soup is the ultimate cozy-comfy, super satisfying, pick-me-up lunch. Pack the cooked soup into individual portions to enjoy for easy reheat lunches.
28 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Whole30
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Chicken Waldorf Salad
A classic lunch salad, Chicken Waldorf can be enjoyed as a sandwich (stuffed into a yummy croissant), served with crackers for dipping, or over top of spinach or other greens. With those sweet grapes and crunchy almonds you love, this healthy and filling salad you can be made 4 days ahead.
24 grams of protein per serving
Dairy free | Gluten free | Grain free | Whole30
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Lentil Salad with Roasted Vegetables
Tender cooked lentils and roasted pumpkin seeds are plant-based protein sources in this vegetarian salad. A maple-dijon-olive oil vinaigrette brings it all together. To add even more protein, serve it with hard-cooked eggs, shredded chicken, or sliced steak.
8 grams of protein per serving | Add 2 hard-cooked eggs to a serving for 12 more grams of protein
Egg free | Gluten free | Grain free | Vegetarian
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Cheesy Chicken Skillet With BroccoliAnd Rice
A stovetop recipe is quick to make from convenience foods, including frozen broccoli and microwaveable rice packets. Pack away portions to reheat for delicious comfort lunches.
24 grams of protein per serving
Egg free | Gluten free | Nut free
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Thai Peanut Quinoa Salad
Healthy, hearty, and loaded with colorful veggies, our Thai-Inspired Peanut Quinoa Salad is as scrumptious as it looks. It’s tossed in a flavorful peanut dressing and topped with crushed peanuts, cilantro, and sesame seeds. Add shredded chicken or cooked shrimp to increase the protein even more.
10 grams of protein per serving | Add 3 oz shredded chicken to a serving for 16 more grams of protein
Dairy free | Egg free | Gluten free | Grain free | Vegan
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Teriyaki Salmon Bowls
Want a lunch that will perk you up and fuel you through the afternoon. Divvy the bowl ingredients into meal prep containers and enjoy a lunch that brings all the textures and flavors you could ever ask for, plus an amazing 40 grams of protein per serving!
40 grams of protein per serving
Dairy free | Egg free | Gluten free | Nut free
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Beef and Lentil Stew
This Moroccan-spiced lentil stew is one of our favorite reheat lunches. Perfectly spiced, it is anything but boring and tastes so good with some crackers or naan bread for dipping.
30 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Nut free
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Greek Orzo Skillet with Chicken
Here’s a high-protein lunch that also boasts 8 grams of fiber per serving. Make this healthy Mediterranean-style chicken and orzo skillet ahead then divide servings into individual portions for lunch to enjoy chilled, at room temperature, or reheated.
28 grams of protein per serving
Egg free | Nut free
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Our Favorite Healthy Turkey Chili Recipe
This veggie-loaded ground turkey chili always hits the spot on weeknights, and especially when we reheat servings for lunch. Make it on the stovetop or in the slow cooker for a make-ahead meal that’s freezer friendly, too. For a grab-and-go lunch, don’t forget favorite toppings like avocado, lime, and blue corn chips.
22 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free
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Cranberry Chicken Salad with Apples
This flavorful chicken salad is a team favorite. Cooked shredded or chopped chicken gets toss with dried cranberries, toasted pecans, crisp bacon, diced apple, fresh rosemary, and creamy mayo.
23 grams of protein per serving
Dairy free | Gluten free | Grain free | Whole30
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Mandarin Orange Chicken Salad
You’ll feel like you’re dining out for lunch when you enjoy this restaurant-worthy salad at the office or at home. Packed with crisp-crunchy veggies, toasted nuts, tender chicken, sweet oranges, and a delicious sesame-ginger sauce, this salad will soon become a lunch favorite.
12 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Whole30
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Creamy BBQ Chicken Salad
This satisfying salad is a great way to use leftover chicken. There are so many stars in here, from the smoked almonds, to the sweet corn kernels, to the juicy grape tomatoes. Enjoy this chicken salad over greens, as a wrap or sandwich, or with crackers for dipping.
27 grams of protein per serving
Dairy free | Gluten free | Grain free
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Greek Quinoa Salad with Avocado
Featuring all the Greek flavors you love: creamy feta, briny kalamata olives, and crisp red onions. We’ve added tender cooked quinoa and creamy avocado, too. Add even more protein to the fresh salad by topping it with shredded chicken or canned tuna.
6 grams of protein per serving | Add 3 oz shredded chicken to a serving for 16 more grams of protein
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Mango Chicken Salad with Avocado
This lunch salad gives high flavor vibes, from the shredded chicken, sliced mango, and red cabbage, to the bell pepper, avocado, and lemon-lime vinaigrette.
23 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Whole30
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Avocado Chicken Waldorf Salad
We’ve added avocado to this mayo-free version of chicken waldorf salad, and we can’t get over how creamy and delicious that addition was. It’s a satisfying lunch on it’s own and also served with bread, buns, crackers, or in a wrap.
22 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Whole30
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Blueberry Chicken Salad with Rosemary
We love this fresh and fruity version of chicken salad that has all the right textures and colors. Enjoy it as a quick and satisfying lunch stuffed into lettuce leaves or just eaten out of the bowl with a fork, which is what we do!
22 grams of protein per serving
Dairy free | Gluten free | Grain free | Whole30
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Harvest Chicken Salad
This salad has all the flavors of fall, but we love to enjoy it for lunch year-round. The flavors of roasted sweet potato, cranberries, red onion, apples, pecans, and goat cheese pair so well together when tossed in a simple citrus vinaigrette.
29 grams of protein per serving
Dairy free | Egg free | Gluten free | Grain free | Whole30
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BLT Egg Salad Lettuce Wraps
Here’s a fast and fun lunch … think of it as a cross between a classic egg salad and a BLT sandwich. Just seven ingredients combine in this fresh recipe that is perfect for light lunches enjoyed on bread, lettuce wraps, or with crackers.
11 grams of protein per serving
Dairy free | Gluten free | Grain free | Nut free | Whole30
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Curry Egg Salad
We love this spiced-up egg salad for healthy lunches and also as protein post-workout snack. Serve the eggs salad on a bed of greens, on top of cucumber slices, or as a sandwich inside pita bread or sourdough bread.
11 grams of protein per serving
Dairy free | Gluten free | Grain free | Vegetarian | Whole30
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Buffalo Ranch Egg Salad
Boring lunches begone with this kickin’ egg salad recipe featuring buffalo sauce and crumbled blue cheese. Yum! It’s a perfect prep-ahead recipe and a tasty way to use up hard-boiled eggs.
13 grams of protein per serving
Dairy free | Gluten free | Grain free | Nut free | Vegetarian | Whole30
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Chicken Bacon Ranch
This easy sheet pan chicken recipe is one of our favorite recipes to use for meal prep lunches. When we pack it away into individual portions, we know we’ve got a flavorful and nutritious lunch waiting for us in the fridge!
35 grams of protein per serving
Gluten free | Grain free | Nut free | Whole30
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Frequently Asked Questions
I need to store my lunch without a refrigerator. Which high-protein lunches can I take?
Some high-protein non-refrigerated items that you can pack for lunches are:
– Jerky, meat sticks, and turkey sticks
– Cheese sticks (can be unrefrigerated for several hours)
– Protein bars (see our dietitian-recommended protein bars)
– Canned tuna and other tinned fish
What are the best high-protein lunches for vegans?
Some high-protein vegan foods that can be used to make lunches are:
– Microwaveable pouches of lentils
– Cooked beans
– Cooked quinoa
– Almonds and other nuts
– Homemade vegan protein bars
If I want to lose weight, what should I eat for lunch?
Focus on reducing portions and eating lunches that contain fiber and protein, which will help you feel satisfied from the meal.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
Jessie Shafer
Jessie is a Registered Dietitian Nutritionist living near Denver, CO where she splits her time among nearby playgrounds, typing away at her trusty laptop, and heating up her home kitchen with delicious experiments. Her best taste tester is her husband, a Denver firefighter with a well-trained palate. A former magazine editor-in-chief, Jessie has a long career in food publishing and health writing. While she once played centerfield for the Northwestern University softball team, Jessie now prefers her fitness in the way of biking up mountain passes and chasing three little kiddos (the latter proving to be the more exhausting activity).
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Ofelia saysI’m loving your recipes and I bought your cookbook from Amazon.
Thank you very much.
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- Jessie Shafer says
We’re are so happy and honored to hear that! Thank you so much!
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