These lunch ideas aren’t only packed with protein, but are easy to make and take along with you when you’re busy!
When you’re running around doing all the things, fueling yourself with a nutritious midday meal is especially important. It can be tempting to just grab something quick, whatever it is. But, don’t skimp on the protein.
How Much Protein Do I Need?
Protein can help improve your focus, which is probably what you need in the middle of your busy day.
Protein can help balance blood sugar, enhance mood, support healthy muscle growth, promote bone health, and improve brain function, among other things! It really does so much for your body and brain!
You might be wondering how much protein you actually need. The optimal amount varies depending on your age, weight, gender, and level of activity. Generally, it should make up 10-35% of your daily calories. It’s recommended to consume 0.36 grams per pound of your weight.
An easy trick, taught by Tana Amen, for an approximate visual guideline of how much protein to get with a midday meal, is to “shake hands with protein.” Meaning, get about the size of the palm of your hand in protein.
Pre-cooked proteins can be a lifesaver when you’re busy. Keep these things on hand in your pantry or in your freezer:
With these lunch recipes, you won’t have to spend loads of time in the kitchen, and you won’t be missing out on any flavor either. Best of all, they can be made in advance.
3 Easy High Protein Lunch Recipes
Chicken and Cabbage Salad Bowl with Sesame Dressing
30 grams of protein per serving
This delicious chicken and cabbage salad is nutrient dense and bursting with flavor from the sesame dressing.
Cabbage and carrots are both high in vitamin C and antioxidants, important for immune function and skin health, while the vitamin K in cabbage is essential for bone health. The crunch in this meal comes from the almonds, which are a great source of plant-based protein and antioxidants.
There are only a few, quick to prepare ingredients in this lunch, and it keeps well for days when made in advance. To make things even easier, you can buy some of the ingredients pre-cooked and pre-chopped if you’re tight on time.
INGREDIENTS
Makes 4 Servings
12 oz. cooked chicken
1 ½ cups red cabbage, shredded
1 ½ cups green cabbage, shredded
1 cup carrots, shredded
½ cup almonds
½ cup sesame dressing (recipe below)
Sesame Dressing:
Makes 4-5 Servings
2 tablespoons olive oil
2 tablespoons rice vinegar
¾ tablespoon honey
1 ½ tablespoons sesame oil
⅛ tsp. salt.
INSTRUCTIONS
Slice cooked chicken into bite-sized pieces.
Mix cabbage and carrots in a large bowl. Divide into 4 equal servings and place in separate containers.
Top with 2 tablespoons almonds each.
Mix dressing in a separate bowl and divide into individual containers.
Refrigerate for up to 4 days. When ready to serve, toss the salads with dressing.
NUTRITION INFORMATION per serving (with 1 TBSP dressing):
Protein: 30 g
Calories: 390.25
Carbs: 15.5 g
Fat: 24.17 g
Egg Salad Romaine Wraps
34.2 grams of protein per serving
This healthier twist on a classic egg salad sandwich, will leave you feeling satisfied and full from the protein in the Greek yogurt, eggs, and almonds.
The romaine leaves give you that serving of leafy greens that are essential for a healthy brain as you age. The nutrients in leafy greens have been shown to slow cognitive decline, as well as protect your memory, and support your mood.
Once again, this entire recipe can be prepared in advance for a quick grab-n-go lunch option.
INGREDIENTS
Makes 2 servings
¾ cup plain Greek yogurt
1 tsp. Dijon mustard
⅛ tsp. salt
⅛ tsp. pepper
6 hard-boiled eggs, peeled
4 stalks of celery, diced
¼ cup red onion, diced
¼ cup almonds, chopped
6 large romaine leaves
INSTRUCTIONS
Whisk together the Greek yogurt, Dijon mustard, salt, and pepper. Set aside.
Peel and chop the hard-boiled eggs. Dice the celery and red onion. Chop almonds.
Add chopped eggs, celery, red onion, and almonds to the yogurt mix.
Wash and dry romaine lettuce. Top with divided egg salad.
Refrigerate egg salad and lettuce leaves separately for up to 4 days.
TIP: To add even more protein, you can add diced chicken, cottage cheese, or sunflower seeds.
NUTRITION INFORMATION per serving:
Protein: 34.2 g
Calories: 446.25
Carbs: 19.4 g
Fat: 26.6 g
Vegan Black Bean Salad
35.85 grams of protein per serving
This protein-packed vegan lunch isn’t as plain as it might sound! It’s loaded with nutrient dense foods like avocados, corn, onions, and flavorful spices, with a base of quinoa.
The hemp super seeds in this recipe pack a powerful protein punch. They’re an excellent source of healthy fats, vitamins, minerals, fiber, polyphenols, and antioxidants.
INGREDIENTS
Makes 2 servings
1 cup cooked quinoa
1 15.5 oz. can black beans
1 cup sweet corn kernels
1 red onion, chopped
2 green onions, chopped
1 cup edamame
2 tablespoons hemp seeds
1 tsp. olive oil
1 tablespoons lime juice
2 tsp. cumin
1 tsp. red chili flakes
1 tsp. paprika
1 clove garlic, chopped
½ avocado, chopped
INSTRUCTIONS
Prepare quinoa and transfer to a large bowl.
Add corn, chopped red onion, chopped green onions, edamame, and hemp seeds. Stir to combine.
Add olive oil, lime juice, cumin, red chili flakes, paprika, and garlic. Mix until evenly coated.
Top with avocado. Serve warm or refrigerate to eat cool. Can be kept in the refrigerator for up to 3 days.
NUTRITION INFORMATION per serving:
Protein: 35.85 g
Calories: 633
Carbs: 90.8 g
Fat: 17.05 g
Helpful Tips for Making Lunch When You’re Busy
It’s all about the meal prep! The more you prepare ahead of time, the easier your lunchtime will be.
Plan ahead and do your grocery shopping once a week.
Write out your meal plan and post it up where you can see it.
Wash and chop vegetables in a large batch.
Utilize leftovers by reinventing the proteins for lunch and cooking extra.
Plan and pack the night before to avoid a morning rush.
Getting a protein-packed lunch doesn’t have to be time-consuming or complicated. Don’t underestimate the power that good food choices can have to fuel your body and brain, especially when you’re busy.
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Meet the Author
Amy Huffmire, Writer
Amy Huffmire is passionate about helping individuals and families live their best lives through nutrition and fitness, as she has seen the positive effects these things have had in her own life. She loves to write in many forms and genres from children's stories to research articles. She has a BS in Business from Brigham Young University.
Keith has been a member of the BrainMD team for several years, providing his research and writing talents. Keith is grateful to have the opportunity to write about supplements since many of them have made a dramatic difference in his life. He is often heard around the office saying, “We have supplements for that.”
Tana Amen, BSN, RN is a New York Times bestselling-author, health and fitness expert, Vice-President of Amen Clinics—the world’s leader in brain health, mentor, motivational speaker, and former neurosurgical ICU trauma nurse. By providing science-based guidance along with her authentic, no-holds-barred approach, Tana has won the hearts of millions with her simple, yet effective, strategies to help people win the fight for a strong mind, body, and spirit.
Amy Huffmire is passionate about helping individuals and families live their best lives through nutrition and fitness, as she has seen the positive effects these things have had in her own life. She loves to write in many forms and genres from children's stories to research articles. She has a BS in Business from Brigham Young University.
