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Give yourself an energy boost with these healthy high-protein lunch ideas. With at least 15 grams per serving, these recipes can help you reach your daily protein needs, which can help with a variety of body functions, from promoting muscle growth to supporting the immune system. Featuring whole grains, legumes, healthy fats and produce, these lunches also align with the Mediterranean diet, one of the healthiest eating patterns around. Recipes like our Piled-High Vegetable Pitas and Salmon Rice Bowl will help you stay full and energized.
Cauliflower Spanakopita Melt
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
This cauliflower spanakopita melt is a dream come true! It blends the flavors of the Greek spinach pie, spanakopita, into the hand-held comfort and convenience of a grilled cheese sandwich. Chopped roasted cauliflower brings a healthy, veggie-packed twist.
High-Protein Veggie Sandwich
Ali Redmond
From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.
Make-Ahead Cabbage Salad
Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay
This make-ahead cabbage salad is the perfect dish that only gets better with time. As it sits, the flavors meld together, with the crisp cabbage and tender, nutty farro soaking up the tangy dressing. It’s an ideal choice for meal prep or entertaining, as it not only holds up well but also improves with time, making your life easier and delivering a delicious meal.
Broccoli Melts
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
These broccoli-cheese melts combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves.
Gut-Friendly Veggie Sandwich
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This high-fiber sandwich features a tangy yogurt spread for a probiotic boost, plus shaved asparagus for a healthy dose of prebiotics to support a healthy gut.
Roasted Broccoli & Kimchi Rice Bowl
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
This well-rounded kimchi rice bowl is packed with fiber and probiotic foods like kimchi and yogurt to support a healthy gut. Prebiotic foods like edamame and garlic add flavor and additional gut-healthy benefits. Gochugaru is a Korean chile powder with a smoky-sweet flavor and mild heat. You can use a combination of crushed red pepper and paprika in its place.
Chickpea & Sweet Potato Grain Bowls
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This sweet potato and chickpea bowl will make your gut happy! This nutrient-dense bowl is rich in dietary fiber and antioxidants, which support a healthy digestive system. Sorghum, a gluten-free ancient grain, is packed with fiber and essential nutrients that aid digestion and support gut health; the deliciously tangy yogurt-based drizzle offers a probiotic boost.
Sticky Sesame Tofu & Broccoli
Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
This sticky sesame tofu and broccoli packs a powerful punch with 18 grams of plant-based protein. This meal features crispy tofu coated in a sticky sesame sauce, paired with tender broccoli, and is served over short-grain brown rice, although any brown rice or even a whole-grain noodle will work well too.
Butternut Squash Mac & Cheese
Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
This rich and creamy butternut squash mac and cheese has hints of roasted squash whirled into a cheesy sauce flavored with fresh sage for a delicious plant-based meal any day of the week.
Chicken Fajita Soup
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
This chicken fajita soup combines the vibrant, smoky flavors of traditional fajitas with the comforting warmth of a soup. This versatile dish is perfect for a cozy dinner, and can be easily adjusted to suit your preferences. To kick up the heat, add a chopped jalapeño to the veggie mixture.
High-Protein Tuna & Chickpea Salad Sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor.
Chicken & Cabbage Soup with Pesto
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely
This one-pot chicken and cabbage soup is topped with flavor-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer. This soup works well with leftover chicken—simply shred or chop cooked chicken and add it to the soup to reheat once the cabbage is tender.
Spinach Salad with Quinoa, Chicken & Fresh Berries
If you’re packing this grain bowl for work, combine the dressing ingredients in a small container. When you’re ready to eat, shake the dressing well, add it to the salad and toss. If you don’t have time to make a homemade dressing, use 3 tablespoons of store-bought olive oil vinaigrette. Keep prep time short by using rotisserie chicken (or leftover chicken) and a pouch of microwaveable quinoa.
Piled-High Vegetable Pitas
Fresh, bright flavors come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe—or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature.
Chopped Chicken & Sweet Potato Salad
This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.
Avocado Toast with Burrata
Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a flavorful and satisfying lunch.
Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days’ worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
Stuffed Sweet Potato with Hummus Dressing
Ali Redmond
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas
This fragrant turmeric rice bowl topped with leftover spiced roasted root vegetables and chickpeas is inspired by flavors from India for an easy, vegetarian dish.
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