41 High-Protein Lunch Recipes To Stay Fueled All Afternoon Long

Yes, there is such a thing as a power-lunch. And you need one.

We’re defining high-protein power lunches as those packed with at least 15 grams of protein. That much protein is important.

While it’s well-known that protein helps builds muscle, it also supports our brains and our bodies, including our immune system.

The hustle and bustle of the day can get in the way of power lunches. But protein is a building block of the antibodies that help fight off infections. Protein also has staying power to help with satiety and weight management. And without enough protein in your lunch, that 3 p.m. slump may turn into an all-afternoon slump; that’s because protein plays a key role in providing sustained mental focus.

Best of all, most of these power lunches tend to be quick to make – or worth making the day before or morning of to pack up and bring.

Start with Kimbap, which translates to “seaweed rice,” and as such, is a roll of rice wrapped in seaweed. It is considered fast food in many Korean restaurants and is easy to pack (refrigerate for up to four hours only for the best textures). And while the list of ingredients may look a little lengthy, you’re basically just gathering everything together – make sure you choose protein-rich ingredients – and then (rock and) roll away!

This hearty sardine and quinoa bowl is loaded with protein, healthy fats and fresh veggies, making it a power-packed lunch that fuels you for the rest of the day.

Simmer up this satisfying stew of rich, smoky flavors for what just might be your go-to one-pot meal. Kielbasa, kidney beans, bone broth and barley pack in protein from all sides for a generous 22 grams per serving, while celery, carrots, bell peppers and tomatoes give you plenty of excellent veggie nutrients. And with an ample eight servings you’re likely to have enough to enjoy later in the week or to freeze for longer storage — delicious, healthy and convenient!

This super-portable Philly Cheesesteak Chickpea Pasta brings a whopping 32 grams of protein, plus a good amount of fiber from vegetables and chickpea pasta. (One trick for keeping any pasta from getting overcooked when it’s to be reheated later is to undercook the noodles by two minutes.) This pasta has a kick from the pickled cherry peppers, but feel free to scale them back if you’re not keen on that much heat.

One-pot meals are staples in Gullah-Geechie households, and this dish is special. West African enslaved people taken to the Low Country often cooked with their indigenous foods like collards, tomatoes, peanuts and rice. This stew has all of those ingredients, and is delicious served on its own or over rice. Make this giant pot of yumminess over the weekend, then freeze half (without the rice); you’ll still have more than four colossal lunches, each with more than 20 grams of protein.

Grain bowls are a solid weeknight go-to, and this vibrant version is a perfect way to brighten up the meal rotation thanks to a super delicious and versatile green goddess dressing. The dressing can be made with any fresh herbs you have at home and this one includes Greek yogurt which makes it extra creamy and adds a boost of protein. Cubing the salmon helps it cook evenly, and it’s complemented by bouncy, chewy pearled farro and sweet roasted delicata squash. Feel free to swap in your grain of choice and favorite seasonal vegetables to enjoy this high-protein bowl year-round.

The muffuletta, a popular deli sandwich that originated among Italian immigrants in New Orleans, consists of a variety of protein-packed Italian deli meats, sharp Provolone, plus olives and pickled vegetables like giardiniera and roasted red peppers. We give this classic sandwich a playful spin by chopping up the ingredients and piling them into a toasted hoagie roll. The result gives you a taste of every delicious ingredient in each bite and is very filling, you’ll want to balance out this sandwich with a lighter veggie-centric dinner.

Yup, a salad can be packed with protein. With just a few ingredients and 24 grams of protein, this salad of hearty greens is fresh, crisp and refreshing. Toasted sesame seeds and sunflower seeds add crunch and the zippy lemon tahini dressing adds a bit of bright tang.

Although hiyashi chuka literally means “chilled Chinese,” this cold ramen salad is actually a Japanese dish, traditionally served during the summer. Consisting of cold ramen noodles, a colorful variety of thinly sliced toppings and a soy sauce or sesame-based dressing, it’s light, refreshing and easy to assemble with as many or as few ingredients as you have, especially protein-packed ham, surimi and eggs. To trim the sodium and carbs, use one package fewer of the noodles.

Protein-packed cottage cheese is having a real moment. And we’re happily discovering new ways to enjoy this humble ingredient. The high moisture content of cottage cheese means it ‘magically’ transforms into a silky smooth sauce in this baked pasta. Just mix together dry pasta plus cottage cheese and all your antipasti salad favorites (think salami, olives, banana peppers and capers) and plenty of vegetables (cherry tomatoes, eggplant and baby spinach) for eight gratifying lunches, each with over 20 grams of protein.

Stacked high with vegetables, this sandwich is as appealing to look at as it is to eat. With a luscious avocado spread and smoky tofu, there’s no bacon or deli meat required. This club even stacks up with 22 grams of protein.

Kalle gonjeshki translates to “sparrow’s head,” a reference to the size of the petite meatballs in this stew that’s well-known in most Iranian households. It’s quick to make in just one skillet and takes a few common ingredients: ground beef, onion, tomatoes and potatoes, with turmeric and black pepper. To many Iranians it’s true comfort food, sometimes called their national version of chicken soup. And thanks to the beef and potatoes – an eight-ounce potato has almost five grams of protein – it’s also a protein-packed lunch.

If you can’t get enough of the everything bagel seasoning trend, this satisfying and super-portable protein bowl is for you. Just scoop creamy cottage cheese into a lunch to-go container and surround it with colorful roasted cherry tomatoes, sliced cucumbers and radishes, then top it off with a sprinkle of everything bagel seasoning. And for extra crunch, pack homemade everything bagel chips to serve on the side for garnishing, dipping or spreading.

We’ve turned this favorite sandwich into a substantial lunchtime salad that includes all of the beloved flavors of the classic. In addition to the protein-rich must-haves of Swiss cheese and corned beef, crunchy cabbage replaces sauerkraut and the croutons are seasoned with flavors reminiscent of corned beef spices.

This quicker vegan recipe is a wonderful alternative to classic beef bourguignon. Dried porcinis are soaked to create a flavorful, earthy broth. Next, meaty mushrooms are browned to perfection, then added to a rich wine sauce along with carrots and the star of the show, cannellini beans, which soak up all the flavors as they simmer and naturally thicken the sauce so you can skip the usual flour. Portion out all six of these lunches over the herbed pasta (and freeze) for many days of plant protein-packed comfort food.

This colorful dish showcases a savory Chinese white sauce that might be familiar to you from your favorite Chinese restaurant dishes like shrimp in lobster sauce. It’s clear, thick and lightly flavored with white pepper, garlic and ginger. The tender chicken breasts are protein superstars, and along with the bright green stir-fried broccoli, it’s a satiating lunch.

This pizza-frittata mash-up is crazy-easy to make, thanks to your Instant Pot. Shredded provolone and grated Parmesan work best for this crust-less, egg-enriched pizza pie. These cheeses stay suspended perfectly in the egg base and add just the right umami flavor. With about 22 grams of protein per slice, this pizza has way more protein than most regular slices. And it’s just as fun to eat!

In about 35 minutes, you can make six spicy taco lunches. Or, you can have an easy lunch with 15 grams of protein for you and five friends! Everyone will love the combo of coriander, cumin and oregano along with a good dose of chili powder in the taco meat. If you don’t have a jumbo muffin pan, just use six 1-cup-sized oven-proof bowls on a sheet pan.

Inspired by Spanish garlic shrimp, this ultra-simple dish with over 20 grams of protein is cooked entirely in a rice cooker. It’s boosted with the smoky flavors of chorizo and paprika, then rounded out with crunchy red peppers and a bright squeeze of lemon at the end.

This shortcut version of chicken shawarma skips the long marinating and roasting time and relies instead on quick cooking sliced thighs and a shower of many of the spices that go into the classic version – think cumin, cardamom and turmeric. Served with warm pita, greens, tomato and a tangy yogurt sauce, it makes a substantial meal with 27 grams of protein per serving.

Colorful vegetables, a wild rice blend, a creamy white bean sauce and a garnish of crispy prosciutto make this a very comforting and plant-forward dinner. White beans are puréed with chicken broth, lemons and Parmesan for a flavorful, creamy but cream-free sauce that adds a nice dose of 24 grams of protein.

Spice up your lunch rotation with obe ata. In southwest Nigeria, the Yoruba tribe makes obe ata which translates to pepper stew or soup. Red bell peppers are blended with tomatoes, onion and habanero or Scotch bonnet pepper. Chicken, goat, beef or fish can be used for high-quality protein. Or replace the meat with mushrooms, for a lower protein, but delicious stew. Obe Ata is usually served with steamed rice, yam, plantains and, at times, bread, but it’s substantial on its own.

This vegetarian riff on a classic chicken salad sandwich is both satisfying and loaded with flavor, thanks to the tangy lemon juice, stone-ground mustard and fresh herbs. It’s also chock-full of protein. We added a sprinkle of high-protein roasted pepitas and a handful of hearty baby kale for texture and crunch. Serve on toasted whole wheat bread or with vegetables and crackers for a wholesome lunch.

This Filipino adaptation of Spanish paella is a staple at holidays and family get-togethers – and it might be your new favorite protein-packed lunch. There are countless variations on what’s mixed in; including shellfish, chorizo, chicken livers or pork. Make this simple, vibrant version a day ahead for almost a dozen lunches for you (and freeze in portions), or share the pot of goodness with friends.

These beef rice bowls are the epitome of comfort food in Japan. Usually prepared at home, gyudon is made from thinly sliced beef and onions coated in a slightly sweet soy sauce-based sauce. Some people prefer a raw or poached egg on top while others sprinkle on sesame seeds. Feel free to play around with the recipe to create your favorite version of this fast and filling lunch that’s also jam-packed with protein.

Made from a quick stir-fry of chicken and Thai-style sweet and spicy chili cooking sauce, these lettuce cups are easy to make, and make the leftovers different every day thanks to lots of topping combos. For a to-go lunch, pack up small containers of peanuts, onions, peppers, plus herbs like basil or cilantro, then customize your lunch differently each day. You can build a meal with up to 22 grams of protein. If you don’t have the sauce on hand, whip up this five-minute Thai Peanut Sauce instead.

Quinoa is a protein-rich seed that puffs into a hearty base for this very, very filling grain bowl; read: you might have even more than four lunches here! Top your bowl with a quick-marinated salmon fillet and a garlicky stir-fry of bok choy and shitake mushrooms. You’ll love the kick of acid from the lemon and mirin, but if you don’t have the rice wine on hand, see our easy substitution.

This classic noodle dish was likely created in Hong Kong when it was a British colony and curry powder was readily available. Mixed with rice noodles and a variety of proteins and vegetables, this satisfying stir-fry features chicken, shrimp and char siu, but any protein will work. Or, substitute mushrooms for a tasty vegetarian dish, which will have less protein than the more than 20 grams in this version.

This simple, hearty dish is pure Italian comfort food, somewhere between a soup and a pasta. Made with double carbs (chickpeas – the “ceci” – and ditalini), it also has a good amount of plant-protein. While it’s optional, the Parmesan rind adds a depth of flavor here as well as to other soups and stews, especially vegetarian ones. The lemon zest and juice add a bright note to the broth that’s thickened by mashing some of the chickpeas.

Just because these creamy egg salad sandwiches take only a few minutes to make, don’t be fooled that they’re just any ol’ egg salad! This sunny yellow sandwich lunch is extra special thanks to the peppery herb watercress that is rich in antioxidants and has a snappy crisp texture. The avocado makes this overflowing sandwich extra creamy. It all stacks up with 17 grams of protein.

You may not have thought to make a frittata in your air fryer, but you can! You’ll get a gorgeous brown crust with a creamy interior — and clever use of a cake pan makes it a cinch to unmold. We used Havarti for its mild flavor and superior melting qualities, but feel free to substitute another good melting cheese. For a packable lunch, slice a large wedge of this protein-rich frittata and enjoy at room temperature, or even cold, along with a green salad of some of the leftover ingredients: spinach, parsley and scallions.

If you’ve never grilled pineapple, you’re in for a treat. Just heat up the grill and slide on slices of pineapple, which emerge caramelized, a touch smoky and super juicy. And that’s just the topping to this deep grain bowl! Spice-rubbed and grilled pork tops a pile of colorful vegetables and the nutty, chewy grain farro, all totaling up to 34 grams of protein.

Japchae is a sweet and savory stir-fried noodle dish that you can make with as many or as few vegetables as you like. “Jap” in Korean means to gather and mix many ingredients; “chae” means vegetables. It’s served at special occasions, such as weddings, birthdays and holidays, but you can make it ahead for the special occasion of your own protein-packed lunch! In fact, this recipe makes enough for lunches for a crowd of up to 10.

While not a portable pack-for-work lunch, this Korean fluffy egg banchan tastes extra special if you’re working from home or in a pinch on the weekend. Watch it puff up (almost like magic) on your stovetop and then eat it immediately, along with whatever you like – perhaps any combination of rice, bulgogi and banchan. A serving of three eggs contains 18 grams of high-quality protein and will fill your belly – plus your lunch will be enhanced with the drama of dramatically rising souffléed eggs.

Don’t let these vegetable burgers fool you: They may look like fried-chicken sandwiches, but they’re actually packed with 15 grams of plant protein, plus fiber and flavor. We love the simple broiler method for cooking the patties. A light coating of cooking spray makes the outside come out nice and crunchy.

This Kentucky-based stew is thick and hearty with various proteins and vegetables that simmer for a long time until the meat is tender and rich in flavor. Burgoo has stood the test of time because it not only uses pantry staples and inexpensive ingredients, including game meats (or almost any meat on sale at the supermarket) and starchy veggies, but it also serves a large group of people. (Think lunch for 10 or more!) To cut some of the salt, use water instead of broth and make it the day before so flavors can meld and intensify overnight.

While this spicy, savory, flavor-bomb bowl of chicken and rice takes two days to make, it’s totally worth it. Plus you’ll learn to make a simplified green curry paste using herbs, garlic and aromatics that you can make again for marinating other proteins or veggies. And check out chef Kwame Onwuachi’s unique oven-method for perfecting a pot of rice! If you want to cut some of the fat and calories (but not the over 20 grams of protein per serving), use half of the amounts of vegetable oil in the marinade and in the cooking pot.

This spicy, aromatic Sichuan dish is recognizable from the citrus aroma of Sichuan peppercorns and the spicy fermented flavor of hot bean sauce. And thanks to the tofu and ground pork, it’s rich in protein. According to legend, Mapo Tofu (Pock-Marked Grandma's Tofu) was named after an old Chinese woman who served the dish to her restaurant guests. Serve without rice (or with half the amount suggested) if you want to reduce carbohydrates.

Did you know? A tuna salad sandwich is a powerhouse of protein. While we love many kinds of tuna salad, this classic version tops them all. The crispy celery and red onion add zest and crunch, while mayonnaise and a touch of mustard bring it all together. The lemon juice is optional as it’s not traditional, but we strongly recommend it to brighten up the flavors of the final dish.

A nod to savory Indian pulaos, cooked rice comes together with shrimp, cauliflower and almonds, along with ginger and garlic aromatics for a satisfying lunch you’ll want to make over and over again. And with 22 grams of protein, this vividly flavorful rice bowl will keep you full all afternoon.