Reviewed by Dietitian Jessica Ball, M.S., RD
Enjoy one of these scrumptious lunches in just three steps or less. Each serving offers at least 15 grams of protein to help you stay full for longer, promote muscle recovery and support healthy digestion. Plus, you’ll find that these dishes are packed with nutritious whole foods like omega-3-rich fish, fruits, vegetables, nuts, seeds and healthy oils to align with the Mediterranean diet. Try it out with well-rounded meals like our Cucumber-Avocado Sandwich or our Chopped Italian Chickpea Salad for something balanced, tasty and flexible.
01 of 17
High-Protein Chicken Wrap
This high-protein chicken wrap is packed with fresh flavor and comes together in just 15 minutes. A quick vegan pesto made with basil, spinach and toasted nuts coats the chicken, adding bright herb flavor without cheese. Wrapped in whole-wheat tortillas with creamy avocado and fresh greens, these wraps make an easy lunch or light dinner.
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02 of 17
Cucumber-Avocado Sandwich
This creamy, crunchy sandwich layers salty feta, crisp cucumber and silky avocado between slices of whole-wheat toast. A simple yogurt-feta spread adds richness and tang, while spinach and red onion bring freshness and bite, perfect for a quick lunch.
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03 of 17
Chopped Italian Chickpea Salad
This chopped Italian-inspired salad combines crisp lettuce, creamy chickpeas, juicy tomatoes and sharp provolone in a zesty red-wine vinaigrette. It’s hearty enough to stand on its own for lunch yet versatile enough to serve alongside grilled chicken or fish.
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04 of 17
Green Goddess Chickpea Bowl
This veggie-packed chickpea bowl features hearty chickpeas and quinoa topped with an herby green goddess dressing made creamy with Greek-style yogurt and avocado. It’s a satisfying vegetarian lunch or light dinner that delivers fiber, protein and fresh flavor in every bite.
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05 of 17
Cucumber & White Bean Sandwiches
This refreshing sandwich layers creamy smashed white beans with crisp vegetables and juicy tomato for a satisfying, fiber-rich lunch that comes together in just 15 minutes. A touch of dill pickle relish and Dijon adds tangy contrast, while avocado and mayo lend richness.
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06 of 17
Chickpea-Tuna Salad Lettuce Wraps
These Chickpea-Tuna Salad Lettuce Wraps give classic tuna salad a fresh, flavorful upgrade. Mashed chickpeas add creamy texture and extra protein, while Greek yogurt gives the salad a light, creamy base. A generous shake of everything bagel seasoning ties it all together with savory crunch. Wrapped in crisp butter lettuce instead of bread, it’s a satisfying, high-protein lunch that’s perfect for meal prep or a quick, no-cook dinner.
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07 of 17
Kale & Sweet Potato Salad with Chicken
This kale and sweet potato salad is a fresh lunch idea. Roasted sweet potatoes, massaged kale and a creamy tahini dressing set the stage for a mix of feta, golden raisins and crunchy almonds. Shredded chicken makes it a satisfying main, but leftover turkey can be used in its place, making this salad an especially smart way to refresh your plate after Thanksgiving.
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08 of 17
Tuna Niçoise Melt
This sandwich brings together the elegance of a Niçoise salad with the comfort of a classic tuna melt. It combines tuna with briny olives, chopped hard-boiled egg and tomato, all piled onto crusty sourdough bread and topped with melted fontina cheese. The flavors are rich and savory, with a hint of creaminess mixed into the tuna. It’s perfect for a hearty lunch or casual dinner.
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09 of 17
High-Protein Black Bean Salad
In this high-protein salad, black beans take center stage. As the main source of plant-based protein, they make the salad satisfying, with their creamy texture pairing perfectly with sweet potato, crisp veggies and a citrusy dressing. It’s an easy, filling option for lunch or dinner—especially for those looking to add more plant-powered protein to their diet.
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10 of 17
High-Protein Cucumber Sandwich
This high-protein cucumber sandwich features a creamy spread made by whipping cottage cheese with white miso, soy sauce and rice vinegar. This mixture delivers a creamy boost of protein that pairs perfectly with sliced cucumbers, which add a crisp, fresh bite.
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11 of 17
Avocado Tuna Salad Sandwich
This avocado tuna salad sandwich is the mash-up you’ve been waiting for! It takes classic tuna salad and adds a creamy twist with ripe avocado for a fresh, buttery flavor and texture. It’s the ideal upgrade to your usual tuna salad, and it’s sure to become your new favorite lunchtime sandwich for work or home.
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12 of 17
Chickpea Grain Bowl with Feta & Tomatoes
This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.
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13 of 17
High-Protein Caprese Chickpea Salad
This caprese chickpea salad is a fresh, protein- and fiber-packed, plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish. It’s quick to prepare, colorful and bursting with summery flavor.
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14 of 17
No-Cook Black Bean Taco Bowls
These black bean taco bowls with lime crema are a refreshing no-cook meal that’s perfect for busy days. They feature hearty black beans, veggies and zesty toppings layered over crispy cabbage and lettuce. The lime crema adds a tangy, creamy finish that brings all the flavors together. Enjoy these effortless bowls with the suggested toppings below, or customize them with your own favorites.
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15 of 17
Cucumber-Salmon Salad Sandwich
This salmon-and-cucumber sandwich, served on rye bread, combines flaky canned salmon with crisp cucumber slices and a smear of cream cheese. Fresh dill and a squeeze of lemon juice add brightness, while a pinch of cracked pepper enhances the savory flavor profile.
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16 of 17
High-Protein Pasta Salad
This high-protein pasta salad is a satisfying dish packed with plant-based protein from chickpea pasta and chickpeas, with an extra boost coming from fresh mozzarella cheese pearls. Tossed with fresh veggies and flavored with zingy za’atar seasoning, this salad is perfect for meal prep, a quick lunch or a satisfying dinner.
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17 of 17
No-Chicken Salad Sandwich
This no-chicken salad sandwich, made with chickpeas, is a delicious plant-based alternative to the classic chicken salad. Mashing the chickpeas creates a creamy texture that blends seamlessly with Greek-style yogurt, celery, pecans and grapes for flavor and crunch. Serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch.
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