Easy High Protein Lunch Recipes Ideas

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Tired of that dreaded 2 PM slump? The one of which you know as your energy level bottoms, your concentration dulls, and you want a pillow in your desk. In most cases, the usual suspect is a protein-deficient and carbohydrate-rich lunch resulting in crashing blood sugar.

High Protein Lunch Recipes is a complete dietary transformation. It contains long lasting energy, makes one feel full and satisfied over long periods of time and helps in attaining your health aspirations. The recipes are nutritious, low in lean protein and quick to make so that when you have no time to stop by your office, you are still armed with the power of a combination of protein lunch that you can make during your noontime break.

Why a High-Protein Lunch is a Game-Changer

So why is protein so important at lunch time? Let us get over this in a jiffy before we move onto the recipes. Protein digestion, as compared to carb consumption, is slower and this also stabilizes the blood sugar levels and prevents the high and low energy levels that make you feel lazy and unable to pay attention.

Such slow digestion is also important in satiety which is the feeling of being full. A meal that contains much protein can prevent the urge to take sweet snacks in the afternoon. Moreover, protein helps restore and maintain muscles and therefore anyone who leads an active life cannot do without it. Such advantages qualify high protein lunch recipes as an intelligent decision by anyone.

1. Zesty Quinoa and Black Bean Salad

This colourful salad is witness of the strong plant-based protein. It is full of fibers, complex carbs and vital amino acids. Quinoa and black beans together form the complete protein making it very effective and satisfying meal.

This recipe is perfect for meal prep. You could batch out a big one on a Sunday and your first few days of the week are loaded with a healthy, go-anywhere meal. It is an excellent illustration of the fact that high protein lunch recipes can be convenient and exceptionally healthy.

Time & Servings

Type	Time
Prep Time	15 minutes
Cook Time	15 minutes
Total Time	30 minutes
Serves	4

Ingredients

For the Salad:

• 1 cup uncooked quinoa, rinsed
• 2 cups water or vegetable broth
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 cup corn (frozen, canned, or fresh)
• 1 red bell pepper, finely diced
• 1/2 red onion, finely diced
• 1/4 cup chopped fresh cilantro

For the Avocado-Lime Dressing:

• 1 large ripe avocado
• 1/4 cup fresh lime juice
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1/4 teaspoon cumin
• Salt and black pepper to taste
• 2-3 tablespoons water, to thin

Step-by-Step Instructions

1. Put the quinoa in a medium saucepan with the water or the broth and cook it. Put to the boil, then lower the heat, cover, and simmer until the liquid is absorbed (15 minutes).
2. Loosen the cooked quinoa with the fork and leave it to cool a little.
3. To prepare the dressing put all ingredients of the dressing in processor or blender. Blend until smooth and creamy and even add water to get your required consistency.
4. Mix the cooked and cooled quinoa, black beans, cherry tomatoes, corn, red bell pepper and red onion in a large bowl.
5. Once the salad is ready pour over it the avocado-lime dressing and give it a light toss so that everything becomes coated.
6. Stir in the fresh cilantro just before serving.

2. 15-Minute Greek Yogurt Chicken Salad Wraps

This recipe is a new way of traditional chicken salad that is rich in protein and is nutritious. Replacing thick mayonnaise with tangy Greek yogurt, you will reduce the number of fats and add a considerable quantity of protein to the food. It is one of the fastest high protein lunches that you can prepare.

The outcome is an easy, breezy and insanely delicious chicken salad, which takes about a five-minute prep time. To make the meal even quicker, you can use pre-cooked rotisserie chicken or leftovers of a baked chicken. It shows that you do not require much time to come up with a delicious lunch.

Time & Servings

Type	Time
Prep Time	15 minutes
Cook Time	0 minutes
Total Time	15 minutes
Serves	2-3

Ingredients

• 2 cups cooked chicken, shredded or diced
• 1/2 cup plain Greek yogurt (full-fat or 2%)
• 1/4 cup diced celery
• 2 tablespoons finely chopped red onion
• 1 tablespoon fresh dill, chopped (or 1 tsp dried)
• 1 tablespoon lemon juice
• Salt and black pepper to taste
• 4 large whole-wheat tortillas or lettuce cups for serving

Step-by-Step Instructions

1. In a medium bowl, mix the shredded chicken, Greek yogurt, diced celery, red onion and fresh dill.
2. Add the lemon juice, salt, and pepper.
3. Mix thoroughly until all the ingredients are well-combined. Taste and adjust seasoning if necessary.
4. Prepare the wraps by spooning some of the chicken salad over each tortilla.
5. Make a tight roll and serve or wrap in plastic wrap and store away to have a meal later. For a low-carb option, serve in large lettuce cups.

3. Spicy Tuna Cakes with Lemon-Dill Aioli

Tuna canned form is cheap product and lean protein source. This recipe can make it elite and something great to eat. These tuna cakes, crispy and tender in the outside, flavorful in the inside, can be eaten and enjoyed.

They are paired with a light green salad, and are a nice non-stale lunch. This is among those high proteins lunch recipes that seem gourmet, but surprisingly one can perform easily on a hectic day giving both flavor and strength-nutrition.

Time & Servings

Type	Time
Prep Time	10 minutes
Cook Time	10 minutes
Total Time	20 minutes
Serves	2 (makes 4 cakes)

Ingredients

For the Tuna Cakes:

• 2 cans (5 ounces each) tuna in water, drained well
• 1 large egg, beaten
• 1/4 cup breadcrumbs (panko works best)
• 2 tablespoons chopped green onions
• 1 tablespoon mayonnaise or Greek yogurt
• 1 teaspoon sriracha or other hot sauce (adjust to taste)
• 1/2 teaspoon garlic powder
• 1 tablespoon olive oil, for frying

For the Aioli:

• 1/4 cup mayonnaise or Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon fresh dill, chopped
• Salt and pepper to taste

Step-by-Step Instructions

1. Tear the well-drained tuna with a fork into a bowl.
2. Add egg, breadcrumbs, green onions, mayonnaise/yogurt, sriracha and garlic powder. Mix until just combined, being careful not to overmix.
3. Put a shape to the mixture by forming it like four equal-sized patties of approximately 1/2-inch thickness.
4. Warm the non-stick skillet with olive oil, heat on medium-high.
5. and put the tuna cakes in the frying pan and cook until golden brown and crispy, gently frying 3-4 minutes on each side.
6. Combine all of the ingredients of the aioli and whisk them together in a small bowl as the cakes are being prepared.
7. Eat the hot tuna cakes at once with the lemon-dill aioli and a salad.

Tips & Tricks for Maximizing Your High Protein Lunch

Proteins to prepare the meal

At the beginning of the week, cook a large batch of chicken breasts, quinoa, or hard-boiled eggs. This availability of proteinful bases makes the process of putting together high protein lunch recipes unbelievably quick.

Don’t Forget Healthy Fats

Incorporate sources like avocado, nuts, seeds, and olive oil. Good fats help the body to absorb nutrients and help make the elusive feeling of satiety.

Water is a Life Saver

Other times we can be confused with thirst, when in reality we need water. Keep yourself hydrated (by drinking a lot of water) to help your body to metabolize and stay energized with your high-protein lunch.

Conclusion: Your New Go-To High Protein Lunch Recipes

Bid adieu to energy ruts and greetings to long-lasting productivity and attentiveness. One of the best things that you can do to have a healthy body and mind to excel is to add these good and simple high protein lunch recipes to your weekly routine.

We encourage you to take a chance and do the recipes and look at the difference yourself. Which one are you most excited to make first? Let us know in the comments below, and don’t forget to share this article with anyone looking for healthy and satisfying lunch ideas!

Frequently Asked Questions (FAQ)

Can I make these recipes vegetarian or vegan?

Absolutely. In the case of the Quinoa Salad, it is already vegetarian; all you need are to be vegan is to use a vegan base dressing or other than avocado dressing. With the Chicken Salad you can use chickpeas instead of the chicken. In the case of the Tuna Cakes, you can use mashed chickpeas but an alternative is a product such as plant-based tuna.

What is the storing time of these lunches on fridge?

Your Quinoa and Black Bean Salad will be kept in an airtight jar up to 4 days. When eating the Greek Yogurt Chicken Salad, then it is good to consume in 2- 3 days. The prepared Tuna Cakes may be refrigerated and durably maintained in the fridge up to two days and then re-heated in a frying pan or air fryer.

Which are other good sources of lean protein at the lunchtime?

Alternatively, other very good sources are lentils, edamame, tofu, tempeh, cottage cheese, hard-boiled eggs, and lean pieces of turkey or beef.

Diversity is the most important part of ensuring that you get as many nutrients as possible, and, as such, you are welcome to alternate and mix and match these ways of getting your nutrients in your meals.