Quick and Easy High Protein Lunch Ideas

In the middle of a busy day, it's hard to make the time to eat lunch, let alone to think about protein or groceries. These 3 lunch recipes all have over 30g of protein, take only 10 minutes to make, and require only 5 ingredients, making lunch a breeze. 

Why 30g protein? 

Weight training increases your body’s rate of muscle protein synthesis and muscle protein breakdown. In order to gain strength and muscle size, it is essential to nourish your body with protein to help build bigger, stronger muscles. Current research suggests that people who weight train should aim for a minimum of  .7 - .9g of protein per lb of body weight each day to optimize muscle growth and strength gains. To make that goal more manageable (without having to down a protein shake everyday) I aim for at least 30g of protein per meal. 1. Grilled Chicken Salad

  • Grilled chicken breast
  • Spinach leaves
  • Cherry tomatoes
  • Feta cheese
  • Balsamic vinaigrette

This refreshing salad is not only rich in protein but also low in calories, making it a perfect choice for a light yet satisfying lunch.

1. Greek Yogurt Egg Salad 

33g protein

Greek yogurt isn’t the most traditional egg salad ingredient, but it adds an extra 6g of protein without sacrificing taste! Ever since Baked by Melissa taught me to mix the egg yolks before adding the whites, this non-traditional, high protein egg salad has become one of my weekly favorites. 


  • 4 eggs 
  • A scant ⅓ cup of nonfat Greek yogurt (55g)
  • 2-3 scallions 
  • Bread
  • Seasonings: salt, pepper, and paprika to taste


  • Bring a small pot of water to a gentle boil and gently place your eggs into the water, cook for 8 minutes for a slightly jammy yolk
  • Mix the Greek yogurt, sliced scallions, and seasonings to taste
  • Once the eggs are cooked, submerge them in cold water for a few minutes
  • Peel the eggs, separating the whites from the yolks, then roughly chop the egg whites 
  • Mash the egg yolks into the Greek yogurt mixture, then gently fold in the egg whites 
  • Enjoy with some toast for a delicious, filling, high protein lunch!

2. Bacon Hot Honey Toast

31g protein

I know this combo sounds weird, but the salty smoky bacon, creamy cottage cheese, and sweet-spicy hot honey is a match made in heaven. 


  • 2 slices bacon (I use turkey bacon for a bigger protein boost)
  • ½ cup cottage cheese (Good Culture brand is the best for this!)
  • Honey
  • Sriracha/hot sauce of choice
  • Bread (this is best on a thick, crusty bread)


  • Cook your bacon according to package directions
  • While the bacon is cooking, toast 2 pieces of bread
  • Top the bread with ¼ of cottage cheese per slice and a drizzle of both sriracha and honey (or use hot honey if you have it)
  • Add your cooked bacon on top, and enjoy!

Greek Yogurt Tuna Salad

38g protein

Tuna is the hero of high protein, quick, and easy recipes. I make this tuna salad every single Friday after hitting legs!


  • 1 can tuna
  • A scant ⅓ cup of nonfat Greek yogurt
  • 2-3 scallions
  • ¼ tsp olive oil (or replace 1 tbsp of the Greek yogurt with an equal amount of  mayo)
  • Seasonings: salt, pepper, garlic powder


  • Mix your Greek yogurt, sliced scallions, olive oil, and seasonings to taste
  • Add in tuna and mix
  • Enjoy on it’s own or with bread

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