3 Easy High-Protein Lunch Recipes (Including a Plant-Based Option!)

Lunchtime is the perfect opportunity to refuel and recharge for the rest of your day. If you're looking to boost your protein intake while enjoying delicious, satisfying meals, you're in the right place. In this blog post, we'll share three easy high-protein lunch recipes that are not only tasty but also provide the nutrients your body needs. Plus, we'll include a plant-based option for those looking to add more plant-powered protein to their diet. Let's get cooking!

1. Chicken and Quinoa Salad:

Ingredients:

• 1 cup cooked quinoa

• 1 grilled chicken breast, sliced

• 1 cup cherry tomatoes, halved

• 1/2 cucumber, diced

• 1/4 red onion, finely chopped

• 1/4 cup feta cheese, crumbled

• 2 tablespoons olive oil

• 1 tablespoon balsamic vinegar

• Salt and pepper to taste

• Fresh basil leaves for garnish

Instructions:

1. In a large bowl, combine the cooked quinoa, sliced chicken, cherry tomatoes, cucumber, red onion, and crumbled feta cheese.

2. In a small bowl, whisk together the olive oil and balsamic vinegar to create the dressing.

3. Drizzle the dressing over the salad and toss to coat all the ingredients.

4. Season with salt and pepper to taste.

5. Garnish with fresh basil leaves for a burst of flavour.

6. Enjoy your protein-packed chicken and quinoa salad!

• Calories per meal (approx.): 450-500 calories

• Total Macros (approx.):

  • Carbohydrates: 35-40g

  • Protein: 35-40g

  • Fat: 18-20g

2. Lentil and Vegetable Stir-Fry (Plant-Based Option):

Ingredients:

• 1 cup cooked green or red lentils

• 2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots, snap peas)

• 2 cloves garlic, minced

• 2 tablespoons soy sauce or tamari

• 1 tablespoon sesame oil

• 1 teaspoon ginger, grated

• 1/4 teaspoon red pepper flakes (adjust to taste)

• 1 tablespoon olive oil for stir-frying

• Cooked brown rice or quinoa for serving

Instructions:

1. Heat olive oil in a large pan or wok over medium-high heat.

2. Add minced garlic and grated ginger, sauté for 30 seconds until fragrant.

3. Add the mixed vegetables and stir-fry for 4-5 minutes until they start to become tender.

4. Stir in the cooked green lentils and continue cooking for another 2-3 minutes.

5. In a small bowl, mix together soy sauce or tamari, sesame oil, and red pepper flakes.

6. Pour the sauce over the lentil and vegetable mixture, stirring well to combine.

7. Serve the lentil and vegetable stir-fry over cooked brown rice or quinoa.

8. Enjoy a delicious and protein-packed plant-based lunch!

• Calories per meal (approx.): 400-450 calories

• Total Macros (approx.):

  • Carbohydrates: 60-65g

  • Protein: 20-25g

  • Fat: 10-12g

3. Tuna Avocado Wrap:

Ingredients:

• 1 can of tuna in water, drained

• 1 ripe avocado, mashed

• 2 whole-grain tortillas

• 1/2 cup baby spinach leaves

• 1/4 cup diced red bell pepper (capsicum)

• 1/4 cup diced red onion

• 2 tablespoons Greek yogurt or mayonnaise

• Juice of 1/2 lemon

• Salt and pepper to taste

Instructions:

1. In a bowl, combine the drained tuna, mashed avocado, diced capsicum (or bell pepper), diced red onion, Greek yogurt or mayonnaise, lemon juice, salt, and pepper. Mix well.

2. Lay out the whole-grain tortillas and place a layer of baby spinach leaves on each.

3. Spread the tuna and avocado mixture evenly on top of the spinach leaves.

4. Roll up the tortillas tightly, tucking in the sides as you go.

5. Slice the wraps in half and serve.

6. Enjoy your quick and protein-rich tuna avocado wrap!

• Calories per meal (approx.): 400-450 calories

• Total Macros (approx.):

  • Carbohydrates: 35-40g

  • Protein: 25-30g

  • Fat: 20-25g

These three easy high-protein lunch recipes are perfect for keeping you fuelled and satisfied throughout the day. Whether you prefer a chicken and quinoa salad, a plant-based lentil and vegetable stir-fry, or a tuna avocado wrap, there's something here for everyone. Give them a try and elevate your lunch game while boosting your protein intake!

TOP TIP:

Remember the key to staying on track with your nutrition is to prep some food ahead of time, try smorgasbord of prep with food items pre chopped, sliced, diced and cooked in your fridge so you can put food together quickly and easy for the busy days!

Our nutrition and fitness app is launching soon! Be the first to know when it arrives, with 100's of delicious yet nutritious recipes, workouts to do at the gym or at home if you can't be with us in the studio, a meal tracker and so much more, we have you covered in your pocket on your health and fitness journey!

REGISTER HERE: https://getstarted.pwrfitstudios.com