21 Healthy High Protein Lunch Ideas You Can Make from Home

In this article, we are going to look at twenty-one healthy and high-protein lunch dishes that are perfect for those of you that are trying to up your protein intake or trying to lose weight.

It can seem like an uphill battle to find meals that are healthy and high in protein. But lucky for you, we have procured a list of amazing recipes that you can make from home.

But before we embark on the journey of diving into these amazing recipes in detail we are first going to take a quick look at the recipes so that those of you that are in a rush will be able to quickly find something that you like. So, without further ado, let us get started!

Quick Comparison

In this section, we will quickly compare the preparation times of each of these dishes so that you can find one that will suit your time constraints.

• Honey Sesame Chicken Lunch Bowls | Total Preparation Time – 30 Min
• Spicy Chickpea Meal Prep Bowl | Total Preparation Time – 17 Min
• Chicken Fajita Meat Prep Bowl | Total Preparation Time – 25 Min
• Blackened Fish Tacos | Total Preparation Time – 20 Min
• Spicy Chicken | Total Preparation Time – 150 Min
• French Onion Chicken Skillet | Total Preparation Time – 25 Min
• Keto Bang Bang Shrimp | Total Preparation Time – 15 Min
• Shrimp and Broccoli Slaw | Total Preparation Time – 15 Min
• Lasagna Stuffed Shells | Total Preparation Time – 45 Min
• Creamy Parmesan Pork Chops | Total Preparation Time – 50 Min
• Tuna Stuffed Avocados | Total Preparation Time – 15 Min
• Mahi Mahi with Honey Lime Coleslaw | Total Preparation Time – 25 Min
• Air Fryer Pork Chops | Total Preparation Time – 22 Min
• Easy Turkey Pinwheel | Total Preparation Time – 40 Min
• Baked Cod | Total Preparation Time – 15 Min
• Salmon Meal Oreo | Total Preparation Time – 45 Min
• Crockpot BBQ Chicken Thighs | Total Preparation Time – 125 Min
• Easy Egg Salad | Total Preparation Time – 22 Min
• Honey Lemon Chicken | Total Preparation Time – 90 Min
• Chipotle Chicken Lunch Bowls | Total Preparation Time – 35 Min
• Hawaiian Pizza Chicken | Total Preparation Time – 39 Min

21 High Protein And Healthy Lunch Ideas 

In this section, we are going to take a look at twenty-one lunch dishes that are both healthy and high in protein. So, without further ado, let us get started!

Honey Sesame Chicken Lunch Bowl By Sweet Peas and Saffron

This chicken dish is flavorsome, easy to make, and perfect alongside rice, noodles, or pasta. So, if you are looking for a high-protein dish that is also healthy then make sure to try out this dish with rice, veggies, and chicken.

You will have it made within thirty minutes and then enjoy a perfectly delicious lunch. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 483 kcal

Carbohydrates – 57 g

Protein – 31 g

Fat – 14 g

Fiber – 4 g

Sugar – 22 g

Spicy Chickpea Meal Prep Bowl By All Nutritious

This dish is super healthy and perfect for lunch times. It contains cheddar cheese bell peppers, parsley, chickpeas, and avocado. For those of you that would like to add chicken, you are more than welcome.

But this dish is also perfect for vegetarians. Within twenty minutes you will have a perfectly delicious and healthy high-protein meal that you can enjoy, so make sure to give it a try. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 736 kcal

Carbohydrates – 89 g

Protein – 30 g

Fat – 32 g

Fiber – 24 g

Chicken Fajita Meal Prep Bowls By Hello Glow

If you are looking for a more popular high-protein dish that you can make from home then make sure to try out this healthy chicken fajita recipe.

The flavor is rich and you can change some of the ingredients to suit what you have on hand, like the rice, for example, you can use quinoa rice, brown rice, jeera rice, or even couscous if you would prefer. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 592 kcal

Carbohydrates – 3 g

Protein – 59 g

Fat – 32 g

Fiber – 6 g

Blackened Fish Tacos By Flavor Mosaic

Fish is a super healthy choice if you want to up the protein in your lunches. But when you make blackened fish tacos you will find that you always come back to this recipe. This recipe is ideal if you are looking for something flavorsome and authentic. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 347 kcal

Carbohydrates – 32 g

Protein – 38 g

Fat – 9 g

Fiber – 6 g

Sugar – 7 g

Spicy Chicken Tenders By Don’t Go Bacon My Heart

Do you like spicy chicken? If you do then make sure to try out this recipe. Chicken tenders are very popular and the perfect protein to eat alone or along with a salad.

This method is versatile and one that you can eat with just about anything you like. So, make sure to check out this recipe and give it a try. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 130 kcal

Carbohydrates – 5 g

Protein – 9 g

Fat – 8 g

Fiber – 0.3 g

Sugar – 0.45 g

French Onion Chicken Skillet By The Cookie Rookie

Are you looking for a flavorsome yet healthy chicken dish? If you like chicken breasts and French cuisine then you simply have to try out this recipe. It only takes about twenty-five minutes to make and it is one of the tastiest high-protein lunches you can make. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 356 kcal

Carbohydrates – 10 g

Protein – 33 g

Fat – 19 g

Fiber – 1 g

Sugar – 2 g

Keto Bang Bang Shrimp By Keto Cooking Christian

Are you looking for a recipe for a shrimp lunch dish? If you are then look no further than this recipe. Keto bang bang shrimp is full of punchy flavors and best of all it is keto-friendly.

This means that those of you that are on a strict diet can enjoy this flavorsome shrimp dish for lunch. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 204 kcal

Carbohydrates – 6 g

Protein – 20 g

Fat – 16 g

Fiber – 3 g

Sugar – 2 g

Shrimp And Broccoli Slaw By Cookin Canuck

Not a fan of the last shrimp dish? If not then this recipe might suit your tastes better. It is a refreshing yet tasty dish that is high in protein and quick to make.

This is the perfect dish to make if you are looking for a lunch dish that will help you to clean out the fridge. Use up whichever slaw ingredients you have on hand and throw in the shrimp and broccoli. It is so simple to make!

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 263 kcal

Carbohydrates – 10 g

Protein – 20 g

Fat – 2 g

Fiber – 2 g

Sugar – 3 g

Lasagna Stuffed Shells By Sugar Spun Run

Are you looking for something cheesy and high in protein? If you are then this might be the perfect dish for you. The recipe is vegetarian but you can always adapt the ingredients to suit your tastes.

This dish is super easy to make and does not require a lot of skill, all you need to do is follow this easy recipe and you can have lasagna stuffed shells for lunch whenever you feel like it. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 185 kcal

Carbohydrates – 12 g

Protein – 10 g

Fat – 11 g

Fiber – 1 g

Sugar – 3 g

Creamy Garlic Parmesan Pork Chops By Midget Momma

Are you partial to eating meat? If you are then this might be the perfect dish for you. It includes strong and delicious ingredients like pork, garlic, and Parmesan cheese. All of which work together to create the perfect creamy high-protein lunch dish. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 520 kcal

Carbohydrates – 11 g

Protein – 34 g

Fat – 37 g

Fiber – 1 g

Sugar – 2 g

Tuna Stuffed Avocados By Downshiftology

Are you focused on eating healthy? If you are then this might be the perfect lunch dish for you. This is a low carbohydrate and keto-friendly diet that you can whip up in under fifteen minutes. It is super easy to make and it is perfect for lunchtime at home or at the office. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 478 kcal

Carbohydrates – 12 g

Protein – 23 g

Fat – 39 g

Fiber – 9 g

Sugar – 0.9 g

Mahi Mahi With Honey Lime Coleslaw By Jessica Gavin

Fish is a fantastic meat and one that is insanely popular. But a lot of the time it is eaten at dinner time instead of lunchtime. But with recipes like this, you can enjoy fish for lunch as well!

The seasoning in this dish makes it even tastier. If you do not believe us make sure to check out the recipe and give it a go!

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 283 kcal

Carbohydrates – 16 g

Protein – 36 g

Fat – 12 g

Fiber – 3 g

Sugar – 9 g

Air Fryer Pork Chops By Foodtastic Mom

Pork is such a tasty and juicy meat that you can’t help but want it for lunch breakfast and dinner.

This recipe shows you how to air fry your pork to perfection so you can have juicy tender pork with a deliciously crispy exterior. If you make this dish you can pair it with noodles, rice, veg, or anything else that you fancy. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 245 kcal

Carbohydrates – 4 g

Protein – 29 g

Fat – 24 g

Fiber – 1 g

Sugar – 2 g

Easy Turkey Pinwheel By Mother Thyme

This dish may take a while to make but it is absolutely perfect as a high-protein lunch dish. You can make them in bulk and enjoy them as and when you like.

The addition of soft cheese or hard cheese really adds to this lunch dish and makes it that much more delicious. So, make sure to check out this recipe when you can!

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 51 kcal

Carbohydrates – 5 g

Protein – 3 g

Fat – 2 g

Baked Cod By Rasa Malaysia

With the right seasoning, cod can be the perfect lunch dish. It is healthy and high in protein and it goes well with many different sides.

It is super quick to make and should be doable for cooks of just about any level. So, if you like baked cod then make sure to take a look at this recipe. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 331 kcal

Carbohydrates – 1 g

Protein – 52 g

Fat – 2 g

Salmon Meal Prep By Primavera Kitchen

Salmon is one of the best fish ever. It is tasty, easy to make, and versatile. In fact, it should take no longer than thirty minutes to make this dish. On top of that, all the ingredients you need will be quite easy to acquire. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 442 kcal

Carbohydrates – 11 g

Protein – 20 g

Fat – 32 g

Fiber – 6 g

Sugar – 6 g

Crockpot BBQ Chicken Thighs By Jennifer Banz

Do you love BBQ chicken? If you do then make sure to try out this honey and garlic BBQ chicken dish. It is easy to make and perfect for lunch times. On top of that, the flavor profile is absolutely perfect and will suit just about anyone’s taste. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 180 kcal

Carbohydrates – 4 g

Protein – 22 g

Fat – 8 g

Easy Egg Salad By The Forked Spoon

Egg salad. It is a refreshing, simple food that is perfect for lunchtime. Best of all it is quite a cheap meal that you can make regularly that is also high in protein.

SO, if you are looking for the perfect dish for lunchtime in the office or at home make sure to try out this amazing recipe yourself. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 294 kcal

Carbohydrates – 2 g

Protein – 15 g

Fat – 25 g

Fiber – 1 g

Sugar – 1 g

Honey Lemon Chicken By Café Delites

This is the perfect dish for lunch or dinner. It is high in protein, easy to make, and wonderfully seasoned. You can cook the chicken as you see fit. So whether you like pan-seared or roasted chicken you can make this dish your own and enjoy it as you see fit. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 215 kcal

Carbohydrates – 23 g

Protein – 25 g

Fat – 3 g

Fiber – 1 g

Sugar – 18 g

Chipotle Chicken Lunch Bowls By Blondelish

This dish is healthy, high in protein, and takes just about thirty-five minutes to make. Perfect for those mornings when you are in a rush but looking for a lunch dish that will not take hours to make.

With this recipe, you can make a healthy meal to take with you to the office for lunch or quickly whip up if you work from home. 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 545 kcal

Carbohydrates – 23 g

Protein – 41 g

Fat – 34 g

Fiber – 12 g

Sugar – 12 g

Hawaiian Pizza Chicken By Meal Prep On Fleek

This recipe is super delicious and has a wonderful flavor twist. You might think that pineapple is a strange ingredient to pair with chicken, But for those of you who have tried it, you will know that it just adds so much flavor to the dish.

So, make sure to try out this amazing recipe if you are looking for a flavorsome and fun lunch dish that is high in protein and healthy 

Next, we are going to look at this dish’s nutritional information. The information is based on how many calories, carbohydrates, protein, fat, fiber, and sugar are present per serving: 

Calories – 293 kcal

Carbohydrates – 11 g

Protein – 40 g

Fat – 11 g

Fiber – 2 g

Frequently Asked Questions

In this section, we are going to answer some of your most frequently asked questions concerning healthy lunch ideas that are high in protein. So, without further ado, let us get started!

What Is A High Protein Lunch For Weight Loss? 

If you are looking for a high-protein lunch that will help you to lose weight we recommend that you go for a dish that includes chicken.

It is high in protein and is a super versatile meat that you can dress up in just about any way you would like. Chicken is tasty, lean, and very low in fat.

How Can You Get Thirty Grams Of Protein For Lunch?

If you want to add thirty grams of protein to your lunch there are six things that you should keep in mind. The first thing you can do is make sure that you are using white eggs instead of whole eggs.

On top of that, you should also try to stick to lean meats and consume protein drinks and other foods like smoothies or protein powders. When you are considering what dairy products to consume you should try to pick ones that are high in protein.

The grains you consume should also be high in protein and finally if you can consume nuts and seeds in your meals or as snacks. 

What Happens If You Eat Too Much Protein?

If you are eating too much protein your body will store the excess as fat and then excrete the surplus of amino acids. If you continue to eat too much protein you will find that you will gain weight as time goes by.