21 High-Protein Lunch Ideas (With Registered Dietitian-Approved Tweaks)

You've likely heard about the importance of consuming enough protein. We'll get to what that means in a moment. However, research suggests that eating more protein can help you maintain or build muscle mass (even when trying to lose weight).

Studies also suggest that protein can help you feel fuller longer. So, coming up with high-protein lunch ideas (and making and eating them) lets you strong-arm your to-do list—literally and figuratively—and ward off the afternoon slump.

To help make this easier on you, we enlisted the help of registered dietitians. They shared insights on some of our favorite Parade recipes. Below, you'll find some easy high-protein lunch ideas and a few that require you to use some of the muscle you're building. Registered dietitians also settle the score on how much protein you need to eat every day.

Related: 14 Blue Zone Diet Recipes To Help You Live Longer and Healthier, According to Registered Dietitians

How Much Protein Do I Need Per Day?

Protein needs vary, explains Marjorie Nolan Cohn, MS, RD, the clinical director of Berry Street. "The Recommended Dietary Allowance (RDA) is 0.8 grams of protein consumed per kilogram of body weight per day," Cohn says. "This means that a 150-pound adult would need about 55 grams of protein per day. However, more active individuals, those who are fighting chronic illness or have other considerations may need more protein than the recommended daily amount."

A registered dietitian can discuss your individual needs. However, Cohn says it's not just about how much protein you eat per day but also when you consume it.

"Aim for 20 to 30 grams [of protein] per meal," Cohn says. "Think of protein as your VIP nutrient. Spreading it throughout the day will bring out its full potential, keeping your energy steady, muscles strong and digestion happy, instead of a last-minute rush at dinner."

These high-protein lunch ideas will help you avoid that EOD protein-cram session.

Related: Here's Exactly What Happens to Your Body When You Eat Red Meat Every Day

21 High-Protein Lunch Ideas (And RDs Like Them)

1. V8 minestrone soup

The OG recipe doesn't include protein, but yours can. "[Protein] can be easily changed by including chicken breast, chicken or turkey meatballs or even beef," Cohn says. "By adding protein, you will feel fuller for longer and have more energy."

Get the recipe for V8 minestrone soup. 

2. White bean salad

Protein doesn't have to come from an animal source. In recent years, the Mediterranean Diet and its focus on plant-based proteins like beans have gained steam for numerous benefits, including heart health and longevity. This simple weekday dish plays right into it. "This Mediterranean-style recipe includes white beans, which have fiber, protein, magnesium, folate and even iron," Cohn says.

Get the white bean salad recipe.

3. Chickpea pasta salad

It's not just the protein that Cohn loves. This salad calls for chickpea pasta, broccoli and cherry tomatoes.

"This meal meets half of your fiber intake for the day, making it a winner," Cohn says. "Plus, it’s balanced and nutrient-dense with carbs, protein, and fats, making it satisfying and blood sugar-friendly." You could add actual chickpeas to up the protein count. However, Cohn notes that too much fiber can become problematic (especially if, like most Americans, you're not currently consuming enough of it). "I would caution someone with GI issues with this meal—17.5 grams of fiber is a lot if you are not used to it or have a sensitive system," Cohn says.

Get the chickpea pasta salad recipe (No. 5 on this list).

4. Caesar beans on toast

This open-faced, fiber-filled and easy high-protein lunch idea, shared by Street Smart Nutrition's Cara Harbstreet, MS, RD, LD in 2024, also gets Cohn's approval. "I love the convenience of this recipe," Cohn says. "It’s a good balance of plant-based protein with beans and high-fiber whole grains. You can change up the beans to any other beans in the back of your pantry, and even switch up the dressing for a completely different taste profile."

Get the Caesar beans on toast recipe (No. 9 on this list).

5. Chef Jon Ashton's homemade chicken noodle soup

Winner winner chicken soup dinner? You bet. "Homemade chicken soup is a winner in my book any day," Cohn raves. "Fresh herbs and veggies have anti-inflammatory properties, the broth is hydrating, and a soup like this can be made in larger batches to be frozen."

Get Chef Jon Ashton's homemade chicken noodle soup recipe.

6. Slow cooker veggie bean soup

Dried navy beans are an excellent source of plant-based protein, and this high-protein lunch idea also includes ham. However, Cohn points out the high sodium content. "The ham, envelope onion soup mix, envelope vegetable recipe mix and added salt add up fast," Cohn says. For someone who needs to monitor sodium intake, I would advise opting for low-sodium or sodium-free mixes and omitting the ham."

Get the slow cooker veggie bean soup recipe.

7. Turkey club soup

The favorite sandwich in soup form? Yes, please. "This is a great recipe," says Courtney Pelitera, MS, RD, CNSC, a registered dietitian with Top Nutrition Coaching. "I love the option to add some crunchy toppings that we usually don't think about adding to a soup recipe." Those topping options include Romaine lettuce, diced tomato and, yes, crisp bacon crumbles.

Get the turkey club soup recipe.

8. Creamy red lentil soup

This nutrient-dense recipe from Barbara Schieving's The Electric Pressure Cooker Cookbook is loaded with good-for-you ingredients like carrots, spinach, celery and lentils. "Lentils are a great high fiber, high protein option for meals," Pelitera says. "Instead of serving with heavy cream, a nice substitution would be using a full fat, plain Greek yogurt to top this soup."

Get the creamy red lentil soup recipe.

9. Kale white bean soup

This vegan recipe from Ginny Kay McMeans' The High-Protein Vegan Cookbook will net you 14 grams of protein without a single ounce of meat. Navy beans, kale and the cheesy-nutty nutritional yeast make up the bulk of the protein content in this high-protein lunch idea. Pelitera is a fan. "I wouldn’t make any changes," she says.

Get the kale white bean soup recipe.

10. High-protein pasta

This recipe had a moment in 2022. It calls for TikTok-favored cottage cheese, which boasts around 15 grams of protein per cup.  "Using cottage cheese in a recipe like this is a great way to add a little protein," Pelitera says. "You could also use a high-protein chickpea pasta or simply add some beans to this dish to boost the protein. This would be an easy one to add some greens or chopped broccoli to sneak in a few extra vegetables, too."

Get the high-protein pasta recipe.

11. Slow-cooker chicken burritos

A beloved weeknight dinner recipe, this idea is just as easy to stick in a brown bag. "This recipe offers a convenient, protein-rich meal," says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews. "To make it healthier, use whole grain tortillas instead of flour ones for more fiber." He suggests using low-fat Greek yogurt instead of sour cream for more protein and using less cheese or opting for a low-fat version. "To cut down on sodium, use homemade taco seasoning with less salt," Dr. Mohr adds. "Add more vegetables like peppers and zucchini to increase nutrient content."

Get the slow-cooker chicken burrito recipe.

12. Steak sandwiches with red pepper sauce

This easy high-protein lunch idea has a few things going for it: It's protein-rich, a cinch to make and delicious. However, Dr. Mohr has a little beef with it.

"While tasty, this recipe is high in saturated fat due to the steak," he says. "To make it healthier, use a leaner cut of beef or substitute with grilled chicken breast or portobello mushrooms for a plant-based option."

Try whole-grain bread instead of a baguette to add fiber—ditto for the spinach or arugula, Dr. Mohr suggests. Sneak in more protein with this genius hack: "Use Greek yogurt instead of using mayonnaise in the sauce for more protein," Dr. Mohr says.

Get the steak sandwiches with red pepper sauce recipe. 

13. TikTok's salmon rice bowl

Another viral recipe, this protein-filled idea is the delicious brainchild of Emily Mariko. It epitomizes the term "easy high-protein lunch idea," taking a total of five minutes to whip up. It shows that "healthy" doesn't always have to mean "hard."

"This is nutritionally balanced with protein from salmon and carbs from rice," Dr. Mohr says. "To improve it, use brown rice or quinoa instead of white rice for more fiber and nutrients," Dr. Mohr says. "Add more vegetables like steamed broccoli or edamame...The sriracha mayo could be replaced with a mixture of Greek yogurt and sriracha for a protein boost with less fat."

Get TikTok's salmon rice bowl recipe. 

14. Sam Sifton's spicy and buttery Yucátan shrimp

This warm meal from New York Times food editor Sam Sifton is ready in 20 minutes. Dr. Mohr likes that shrimp is a source of lean protein but suggests using brown rice or quinoa instead of white rice for more fiber. Mixing in vegetables also adds to the fiber count, and Dr. Mohr suggests serving black beans on the side for a double whammy of protein and fiber.

Finally, he suggests partially replacing the butter in the recipe with a healthy fat like olive oil.

Get Sam Sifton's spicy and buttery Yucátan shrimp recipe.

15. Chickpea tabbouleh with grilled chicken and artichokes

This simple Mediterranean salad has a significant nutrient profile. "This dish is already quite healthy with a good balance of protein, complex carbs and vegetables," Dr. Mohr says. "The chickpeas and chicken provide ample protein." Dr. Mohr suggests adding veggies like cucumber and tomato to increase variety and lowering the olive oil count could reduce overall calories if that's a concern of yours.

Get the chickpea tabbouleh with grilled chicken and artichokes recipe.

16. Fish taco bowl

Dr. Mohr loves that this recipe calls for fish, a lean protein source. He suggests swapping sour cream for Greek yogurt (more protein) and using brown rice instead of rice (more fiber). "Add more greens such as spinach or kale to boost nutrient content," Dr. Mohr says.

Get the fish taco bowl recipe.

17. Customizable Greek chopped salad

Customizable was the name of the game for Mackenzie Burns, RDN, when she shared this recipe with Parade. The protein sources are also personal. Take your pick between one cup of cooked and chopped chicken breast, one cup of drained and rinsed canned chickpeas, a 1/2 cup of cooked and flaked salmon or a 1/2 cup of shelled pistachios. "This salad is likely already quite healthy with a good balance of protein and vegetables," Dr. Mohr says. "Use a lighter dressing, or simple balsamic vinegar and a squeeze of orange juice, instead of creamy dressings to keep it light."

Get the customizable Greek chopped salad.

18. Asian tuna salad

"Just made this. 10/10 almost licked the bowl clean," wrote a commenter on this viral Instagram famous recipe from the father-son team behind @saltnpiipa. It calls for Kewpie mayo, sesame oil, soy sauce and optional sriracha for a little nice spice.

"Tuna is a great source of protein and omega-3 fatty acids," Dr. Mohr says. He also suggests using low-sodium soy sauce and working in more veggies. Cucumbers and peppers can provide a crunch, and serving this high-protein lunch idea over mixed greens is another way to increase the fiber count. "Use whole grain crackers or wrap it in a whole wheat tortilla if serving as a sandwich," Dr.Mohr adds.

Get the Asian tuna salad recipe.

19. Chopped Italian sandwich

Eric Gaddis of @bigericsbbq's viral Italian chopped sandwich included all the fixings of an Italian sub (meats, cheeses, the works), diced it up, dressed it in mayo and other condiments and served it on a hoagie role.

Others, including Ragan Wallace of Ragan's Kitchenette, put their own spins on it, such as adding crispy artichokes. Delicious? Sure. Nutritious....? "

This sandwich is high in protein but also high in saturated fat due to the processed meats," Dr. Mohr says. Dr. Mohr suggests replacing some of the meats with more veggies like spinach, arugula, avocado and other grilled veggies. A whole-grain bread will also net you more fiber than a refined carb. Good news: The crispy artichokes can stay, but Dr. Mohr recommends a tweak in preparation. "The crispy artichokes are a great addition; consider baking them instead of frying," Dr. Mohr says.

Get the recipe for the Italian chopped sandwich. 

20. TikTok's chili oil eggs

Breakfast for lunch is an egg-cellent idea.

"Eggs are filled with protein and nutrients," Dr. Mohr says. Dr. Mohr suggests using whole-grain toast to add complex carbs and fiber to this recipe, a TikTok obsession in 2021. "Be mindful of the amount of chili oil used, as it's high in calories," Dr. Mohr says. "Consider adding avocado for healthy fats. Sprinkle some seeds like chia or flax for extra nutrients and omega-3s." Spinach and bell peppers are lunch-friendly ways to up the veggies in the dish.

Get TikTok's chili oil egg recipe.

21. Authentic Murghi Shorba

Murghi Shorba is an Indian spiced chicken soup, and Dr. Mohr says this recipe has a ton going for it.

"This soup is likely rich in protein from the chicken and offers anti-inflammatory benefits from the spices," Dr. Mohr says. "To enhance it, add more vegetables like spinach, carrots or sweet potatoes for extra nutrients and fiber." Dr. Mohr suggests adding chickpeas and lentils for more protein and fiber. He'd nix the white rice in favor of brown and opt for a low-sodium broth to control salt. And how's this for a protein-packed cherry on top?  "A dollop of Greek yogurt can add creaminess and extra protein," Dr. Mohr says.

Up Next:

Related: 16 High-Protein Meal Prep Ideas Registered Dietitians Swear By

Sources:

• Enhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis. Clinical Nutrition ESPEN.

• Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews.

• Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity and Metabolic Syndrome.

• Marjorie Nolan Cohn, MS, RD, the clinical director of Berry Street

• Mediterranean Diet adherence and Risk of All-Cause Mortality in Women. JAMA.

• Closing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine.

• Courtney Pelitera, MS, RD, CNSC, a registered dietitian with Top Nutrition Coaching

• Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews