Lunch Can Be More Filling Than You Think
When people think about protein-rich meals, dinner often gets most of the attention, with chicken, steak, and fish usually taking center stage. However, lunch offers plenty of opportunities to get more protein without relying on complicated recipes or expensive ingredients. Some familiar midday favorites contain surprisingly good amounts of protein, particularly when you pay attention to the ingredients and portion sizes.
1. Cottage Cheese Bowls
One great go-to lunch idea is cottage cheese. It's packed with protein and usually has about 25g per cup. Pair it with cherry tomatoes, cucumber, and avocado. Sprinkle on some black pepper and enjoy! You could always have this with toast or roasted chickpeas for a more filling lunch option.
2. Tuna Salad Sandwiches
This seems like your average lunch option, but when using canned tuna, you can get quite a bit of protein. Canned light tuna usually has around 20g of protein per 3 oz. Mix it with mayo, mustard, and celery. Sprinkle on some lemon and serve on whole-grain bread.
3. Hard-Boiled Egg Wraps
Another great lunch option is to eat eggs. They're cheap and easy to use to get your protein in during lunch. Having two large eggs will give you around 12-13g of protein. Add spinach, shredded cheese, tomatoes, and a little Greek yogurt dressing for additional protein and flavor. You can prepare the eggs ahead of time, which makes weekday lunches considerably easier.
4. Edamame Salad
Edamame deserves more attention outside of restaurant appetizers because these young soybeans are naturally rich in plant-based protein. One cup of shelled, cooked edamame provides about 18g of protein. This can be very helpful when trying to get more protein into your day. Try mixing it with some quinoa, carrots, and cucumber. It makes for a nice salad that will help fill you up.
5. Greek Yogurt Chicken Salad
When making a chicken salad, you can mix it with Greek yogurt. This can help increase the amount of protein you get. Using cooked chicken will also give you plenty of protein. Try mixing in some celery, grapes, and walnuts for a great lunch option.
6. Turkey and Cheese Roll-Ups
A great option if you don't have time to cook lunch. Eating turkey and cheese can provide you with protein. Have a few with crackers and sliced vegetables or fruit. When purchasing deli meat, read your nutrition labels.
7. Lentil Soup
Lentils can be a great way to increase your protein intake if you're not a fan of meat. They can contain about 18g of protein and fiber per cup. Try making some lentil soup with vegetables and enjoy a quick lunch!
8. Peanut Butter and Banana Sandwiches
Always a lunch favorite, right? Peanut butter will provide you with about 7g of protein when having 2 tbsp. Eat it on whole-grain bread to get more protein! Bananas will help you out as well by providing carbs. Eat it if you don't feel like having much for lunch.
9. Quinoa and Black Bean Bowls
This can be another great meal option for those who don't like meat. Having a cup of quinoa can give you 8g of protein. Black beans will give you around 7-8g per half cup. Mix them together with roasted peppers, corn, and avocado.
10. Smoked Salmon Toast
Not only does smoked salmon taste amazing, but you can also get a good amount of protein from it. Usually, you'll get about 16-18g of protein when eating 3 oz of salmon. Make a sandwich by adding cream cheese to whole-grain bread. It's a simple meal that feels a little more special without requiring much preparation.
11. Chickpea Salad Sandwiches
Chickpeas are another staple in your kitchen if you like to eat meatless lunches. You can get about 15g of protein when eating a cup of chickpeas. They also have a lot of fiber, which can help fill you up. You can also add paprika or fresh herbs to give the mixture a little more personality.
12. Beef and Vegetable Stir-Fry
If you want a quick and easy lunch, try making a beef stir-fry. You'll get around 22g of protein when eating 3 oz of beef. Throw some beef, broccoli, and peppers in a skillet with soy sauce. Eat it over brown rice to help increase your protein as well.
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13. Cheese and Bean Quesadillas
Not only can you put cheese in a quesadilla, but you can add other ingredients as well. Try adding some black beans to your quesadilla. It will give you more protein and fiber! When buying your tortillas, make sure they're whole wheat if you like them. Serve with salsa and a little plain Greek yogurt instead of sour cream.
14. Shrimp Rice Bowls
Shrimp is a great way to add protein to your diet. You'll get about 20g of protein when eating 3 oz of shrimp. Mix it with rice and veggies for a healthy lunch. Try shredding cabbage, cucumber, and carrots for your meal. You can prepare the vegetables and rice beforehand, then add freshly cooked shrimp when you're ready to eat.
15. Turkey Chili
If you don't mind chili as a lunch option, try making some turkey chili! Ground turkey and beans are high in protein. Mix them with some tomatoes and other seasonings to create a tasty meal. Make a large pot over the weekend, divide it into portions, and refrigerate or freeze it for convenient lunches.
16. Tofu Noodle Bowls
Another good option if you're looking for a meat-free lunch is tofu. When eating half a cup of firm tofu, you can get about 10g of protein. Mix it with noodles and veggies to make a filling lunch. Browning the tofu in a pan beforehand also gives it a firmer texture and more pronounced flavor.
17. Egg Salad on Whole-Grain Toast
Last but not least, egg salad! This is always a great thing to have for lunch. As stated above, you can get about 12-13g of protein when eating two eggs. Eat it with some whole-grain toast for extra protein!
18. Sardine and Avocado Toast
If you want to up your protein, try this. You can get about 20-22g of protein when eating a 3 oz can of sardines. Mash avocado on some whole-grain toast and top with the sardines. Enjoy with some lemon juice and pepper!
19. Chicken and Hummus Pita Pockets
Chicken is great when mixed with hummus! It can give you a lot of protein and fiber to keep you full. Eat it on whole-wheat bread for more carbs. This will make a great lunch that you can take with you on the go.
20. Cottage Cheese and Egg Breakfast Burritos
Breakfast-inspired foods can be just as enjoyable at lunchtime, especially when they're packed with protein. Scrambled eggs, cottage cheese, and black beans create a filling combination that provides protein from several different ingredients. Wrap everything in a whole-wheat tortilla with salsa and spinach for an easy meal that can be prepared ahead of time. You can refrigerate individual portions and reheat them when lunchtime arrives.
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