30 High-Protein Lunch Ideas for a Filling Midday Meal

 Bonus: they're meal-prep friendly!

MIKE GARDEN

These high-protein lunch ideas will keep you going until it's time for dinner. From vegetarian recipes that use plant-based protein (think hummus, cheese, beans and other high-protein vegetables) to recipes with meat (including steak, chicken and fish — tinned tuna included!),in goodhousekeeping, these lunch recipes are easy to transport and meal prep, so you can have your meal ready when you are.

So what is protein good for? "Protein is vital for a healthy metabolism, muscle growth, hormone regulation and maintaining healthy hair, skin and nails. It also helps you feel full," says Valerie Agyeman, R.D. Bottom line: High-protein meals are important recipes to keep in your rotation.

"A good rule of thumb is 20-30 grams per meal to support energy and satiety in healthy individuals," Agyeman shares. But know that this protein amount will vary based on various factors. "Protein needs at lunch vary based on your age, weight, activity level and health goals. Certain life stages like pregnancy or menopause may also require more protein," she adds.

We've gathered some of our favorite healthy lunch ideas, most containing at least 20 grams of protein. If you want to up your protein a little more, consider pairing it with a snack like plain Greek yogurt.

So, whether you're looking for some high-protein lunch ideas for work, or something that you can enjoy at home, these tasty sandwiches, soups and salads fit the bill. Want to start your day off on a good foot? Try out some high-protein breakfast ideas, too.

1

Fully-Loaded Veggie Sandwiches

No meat, no problem! Hummus adds a big dose of protein to this vegan lunch.

Get the Fully-Loaded Veggie Sandwiches recipe.

2

Salmon Salad Tartines

Tap into tinned salmon to make this budget-friendly, no-cook lunch.

Get the Salmon Salad Tartines recipe.

3

Chickpea Pasta Salad in a Jar

Bean-based pasta gives a big dose of protein to this vegetarian salad. No meat required!

Get the Chickpea Pasta Salad in a Jar recipe.

4

Coronation Chicken Salad Wraps

Upgrade average chicken salad with a sprinkle of curry powder, chopped almonds and plump golden raisins.

Get the Coronation Chicken Salad Wraps recipe.

5

Soba Noodle Salad with Shrimp and Ginger Vinaigrette

No soggy salads here! This make-ahead meal will stay crisp until you're ready to eat. Simply drizzle with flavor-packed ginger dressing and dig in!

Get the Soba Noodle Salad With Shrimp and Ginger Vinaigrette recipe.

6

Salmon Niçoise Salad

This healthy salad is a cinch to prep and even easier to build when you're ready to eat. Feeling fancy yet?

Get the Salmon Niçoise Salad recipe.

7

Avocado and Tuna Salad Wraps

Opt for pole-and-line caught tuna in this crowd-pleasing wrap — it's more sustainable than other varieties.

Get the Avocado and Tuna Salad Wraps recipe.

8

Grilled Chicken Sandwiches

You're five ingredients away from an elegant sandwich. The secret to all the flavor? Homemade pesto you can prep ahead.

Get the Grilled Chicken Sandwiches recipe.

9

Greek Chicken Grain Bowl

Don't skip the dollop of Greek yogurt or slice of feta on these meal-prep-friendly bowls — they add big flavor and an extra hit of protein.

Get the Greek Chicken Grain Bowl recipe.

10

White Bean and Tuna Salad with Basil Vinaigrette

No time to cook lunch? This salad comes together with powerhouse pantry ingredients: canned beans and tuna. Keep hard-boiled eggs in the fridge to top it all off and it's time to feast!

Get the White Bean and Tuna Salad with Basil Vinaigrette recipe.

11

Tex-Mex Chicken Salad

No cooking needed here. Simply assemble all of your ingredients in reusable containers and you'll set yourself up for lunch success all week.

Get the Tex-Mex Chicken Salad recipe.

12

Salmon BLT

This upgrade to a tried-and-true lunch classic is one of Agyeman's favorites for a high-protein lunch, and she switches it up by using white fish, too.

Get the Salmon BLT recipe.

13

Sesame Steak Noodle Bowl

Spiralized carrot noodles cut back on carbs and up the nutrients of this simple lunch.

Get the Sesame Steak Noodle Bowl recipe.

14

Mediterranean Chicken Bowls

Your trusty air fryer serves up a delicious combo of chicken and tomatoes, all served over herby couscous (psst... this grain adds five grams of protein per serving. Win!).

Get the Mediterranean Chicken Bowls recipe.

15

Chicken Caesar Baguettes

Slather the creamy, savory dressing on baguettes with grilled chicken for a can’t-stop-eating sando that’s portable and protein-packed.

Get the Chicken Caesar Baguettes recipe.

16

Manhattan Clam Chowder

This one-pot meal is rich with tomato but it only takes 30 minutes to make and it's easy to reheat, too! Whip up a big batch for weekday lunches.

Get the Manhattan Clam Chowder recipe.

17

Steak Sandwich with Arugula

Prep and grill this balsamic-marinated steak the night before so you only have to assemble to make this easy (but showstopping!) lunch.

Get the Steak Sandwich With Arugula recipe.

18

Greek Lemon Chicken Soup

The double duo of shredded chicken and eggs gives this simple soup a big hit of protein.

Get the Greek Lemon Chicken Soup recipe.

19

Broccoli-Parmesan Chicken Soup

Get your veggies and protein all in one vibrant bowl in this cozy take on classic broccoli-cheddar soup.

Get the Broccoli-Parmesan Chicken Soup recipe.

20

Za’atar Chicken with Whipped Feta

Chicken thighs are a great meal prep protein — simply roast on the weekend, then assemble all the elements the night before.

Get the Za’atar Chicken with Whipped Feta recipe.

21

Chipotle Lentil Chili

Lentils are a great source of plant-based protein: one cup serves up almost 18 grams.

Get the Chipotle Lentil Chili recipe.

22

Roasted Chickpea, Tomato and Chicken Bowls

Here, seared chicken and chickpeas roast with smashed garlic and jammy spiced tomatoes for a flavorful sheet pan meal that’s as delicious as it is nourishing.

Get the Roasted Chickpea, Tomato and Chicken Bowls recipe.

23

Sweet Potato Breakfast Burritos

Who says egg recipes are just for breakfast? These freezer-friendly burritos are a perfect grab-and-go lunch option when you're on the hunt for something filling and nutritious.

Get the Sweet Potato Breakfast Burritos recipe.

24

Herbed Shrimp and Watercress Salad

Quick-poached shrimp are perfect with creamy avocado and peppery watercress in this feel-good main-course salad. Taking it to the office? Keep the dressing separate.

Get the Herbed Shrimp and Watercress Salad recipe.

25

Spicy Carrot-Pork Meatball Heroes

In this riff on Vietnamese banh mi, carrots do double duty. Some are grated into the meat mixture, and others add a crunchy bite in the form of a fresh ribboned salad.

Get the Spicy Carrot-Pork Meatball Heroes recipe.

26

Waldorf Chicken Salad

Looking to up the protein even more in this classic salad? Add shredded dark meat rotisserie chicken along with the sliced white meat.

Get the Waldorf Chicken Salad recipe.

27

Aleppo Grilled Steak with Farro Salad

Hankering for a grain at lunchtime? Farro provides a filling combo of fiber and protein — best paired with slightly spicy steak.

Get the Aleppo Grilled Steak with Farro Salad recipe.

28

Chicken Tortilla Soup

If you're planning to tote this spicy flavor-packed soup to work, keep the toppings separate then dress it up once you're ready to dig in.

Get the Chicken Tortilla Soup recipe.

29

Sichuan Peppercorn and Chicken Stir-Fry

Swap in brown rice for an extra protein hit — it's the perfect way to soak up the sweet, slightly spicy sauce.

Get the Sichuan Peppercorn and Chicken Stir-Fry recipe.

30

Chicken Salad Sandwiches

Taking lunch to go? Keep the chips separate and add them to your sandwich when you're ready to eat. Hello, crunch!

Get the Chicken Salad Sandwiches recipe.