38 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 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.

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.