Reviewed by Dietitian Madeline Peck, RDN, CDN
Fuel your afternoon by making these high-protein lunches. Each of these tasty recipes comes together in under 10 minutes, making them great options for busier days. They are rich in protein with at least 15 grams per servingand packed with at least 6 grams of fiber to help support digestive and metabolic health. You’ll love options like our Cucumber-Avocado-Tomato Sandwich and our Protein Bistro Lunch Box for a nourishing and flavorful midday meal.
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Cucumber-Avocado-Tomato Sandwich
This tomato, cucumber and avocado sandwich is the perfect light and easy lunch. With a few fresh ingredients, you can have a satisfying meal in just 10 minutes. Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you’ve got a quick and wholesome sandwich at the ready!
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Get Your Greens Wrap
This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.
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Black Bean–Quinoa Bowl
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it with pico de gallo, fresh cilantro and avocado, plus an easy hummus dressing to drizzle on top.
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Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days’ worth of high-protein vegan lunches using just four store-bought ingredients, including a veggie-heavy salad mix and a spicy peanut vinaigrette. 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.
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Chicken & Apple Kale Wraps
Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can’t find lacinato (aka Tuscan) kale, try cabbage for your wrap.
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Salmon Salad–Stuffed Avocado
Good-quality canned salmon is high in protein and brain-loving omega-3 fatty acids. Mix it with pesto-spiked yogurt and pile it old-school style into a halved avocado for a quick healthy lunch.
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The Only High-Protein Veggie Sandwich Formula You Need
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.
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Tuna & White Bean Salad
The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.
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Cabbage, Tofu & Edamame Salad
Craving crunch? Bite into a salad loaded with crisp red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.
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Chicken Avocado BLT Wrap
Who doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.
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Avocado Tuna Spinach Salad
Avocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.
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Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.
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Avocado Toast with Burrata
Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.
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Protein Bistro Lunch Box
Inspired by Starbucks’ bistro boxes, this affordable lunch is easy to make and pack yourself. With high-protein ingredients like a hard-boiled egg, edamame and tuna, this bistro-style lunch will leave you feeling satisfied.
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Turkey-Cranberry Wrap
This wrap is quick-and-easy to prepare and, in the fall, is the perfect lunch solution for all of those Thanksgiving leftovers.
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Couscous & Chickpea Salad
Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.
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Avocado, Tomato & Chicken Sandwich
In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
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No-Cook White Bean & Spinach Caprese Salad
This easy white bean and spinach caprese salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix. If you can’t find mozzarella pearls, cut or tear a fresh ball of mozzarella into bite-size pieces instead. If you like your salad with a little kick, try swapping out the spinach for arugula or use spring mix for a more mild flavor.
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