15 High-Protein Lunches You Can Make in 20 Minutes or Less

When you’re eating high-protein to support your weight loss, energy, or fitness goals, lunch can be a make-or-break meal. Skip it, and you’re starving by dinner. Grab something low in protein, and you’ll be hungry an hour later.

Good news: eating a protein-packed lunch doesn’t have to take tons of time or require fancy ingredients. The key is simplicity, flavor, and smart meal prep.

Here are 15 high-protein lunch ideas you can make in 20 minutes or less, many of which are perfect for meal prep or grabbing on the go. They’re nutrient-dense, colorful, and balanced with carbs, fats, and fiber to keep you full and focused all afternoon.


1. Tuna Salad with Olive Oil & Lemon

A fresh twist on classic tuna salad without the mayo.

  • Protein: 30g

  • Calories: ~320

  • Ingredients:

    • 1 can tuna in water, drained

    • 1 tbsp olive oil

    • Juice of 1/2 lemon

    • 1 tbsp capers

    • 1 tbsp chopped parsley

    • Salt and pepper to taste

  • Instructions: Mix all ingredients in a bowl. Serve in lettuce cups or over salad greens.


2. Italian Chicken Salad Zucchini Boats

These are flavorful, portable, and can be eaten cold or warmed up.

  • Protein: 35g

  • Calories: ~360

  • Ingredients:

    • 4 oz cooked shredded chicken

    • 2 medium zucchini, halved and scooped

    • 1/4 cup chopped cherry tomatoes

    • 1 tbsp chopped olives

    • 1 tbsp pesto or Italian dressing

    • 2 tbsp shredded mozzarella

  • Instructions: Fill zucchini halves with the mixture and top with cheese. Optional: warm in microwave or eat cold.


3. Turkey Bacon Lettuce Wraps

A crisp and filling lunch wrap with all the good stuff.

  • Protein: 32g

  • Calories: ~400

  • Ingredients:

    • 3 large romaine or butter lettuce leaves

    • 3 oz turkey breast slices

    • 2 slices cooked bacon

    • 1/4 avocado, sliced

    • 1 slice cheese (Swiss or provolone)

    • Sprouts or microgreens

  • Instructions: Layer ingredients inside lettuce leaves and roll up like a wrap.


4. Asian Chicken Salad Jar

Meal prep these ahead of time and shake to serve!

  • Protein: 33g

  • Calories: ~370

  • Ingredients:

    • 1/4 cup shredded carrots

    • 1/4 cup chopped cucumber

    • 2 tbsp chopped peanuts or almonds

    • 2 cups chopped cabbage or salad mix

    • 4 oz cooked chicken

    • 2 tbsp sesame-ginger dressing

  • Instructions: Layer in jar: dressing, nuts, veggies, chicken, then cabbage on top. Shake when ready to eat.


5. Taco Bowl

Everything you love in a taco—no shell needed.

  • Protein: 35g

  • Calories: ~420

  • Ingredients:

    • 4 oz ground turkey or beef

    • 1/2 cup black beans

    • 1/4 cup salsa

    • 1/4 avocado, sliced

    • 2 cups romaine or mixed greens

    • Optional: sprinkle of shredded cheese

  • Instructions: Cook protein with taco seasoning. Assemble all ingredients in a bowl.


6. Mediterranean Quinoa Bowl

Bright, plant-forward, and satisfying.

  • Protein: 25g

  • Calories: ~400

  • Ingredients:

    • 3/4 cup cooked quinoa

    • 1/4 cup chickpeas

    • 1/4 cup chopped cucumbers

    • 1/4 cup cherry tomatoes

    • 2 tbsp crumbled feta

    • 2 oz grilled chicken

    • 1 tbsp olive oil + lemon juice

  • Instructions: Toss together or layer for meal prep.


7. Grilled Chicken Veggie Wrap

A classic grab-and-go option.

  • Protein: 38g

  • Calories: ~410

  • Ingredients:

    • 1 whole grain or low-carb wrap

    • 4 oz grilled chicken

    • 1/4 cup shredded carrots

    • 1/4 avocado, sliced

    • 2 tbsp hummus or tzatziki

    • Spinach or greens

  • Instructions: Layer and roll tightly. Slice in half for easy packing.


 
 

8. Egg & Veggie Power Bowl

Perfect if you work from home.

  • Protein: 28g

  • Calories: ~350

  • Ingredients:

    • 2 eggs + 3 egg whites, scrambled

    • 1/2 cup sautéed spinach

    • 1/4 cup chopped bell peppers

    • 1/2 small sweet potato, cubed and cooked

    • Sprinkle of feta

  • Instructions: Cook veggies and eggs, then combine in a bowl.


9. Smoked Salmon Protein Plate

No cooking required, high in omega-3s.

  • Protein: 30g

  • Calories: ~350

  • Ingredients:

    • 3 oz smoked salmon

    • 2 hard-boiled eggs

    • 1/4 avocado

    • 1/2 cup cucumber slices

    • Everything bagel seasoning

  • Instructions: Assemble on a plate or in a bento box.


10. Buffalo Chicken Salad

Spicy, crunchy, and meal prep–friendly.

  • Protein: 34g

  • Calories: ~390

  • Ingredients:

    • 4 oz shredded rotisserie chicken

    • 2 cups chopped romaine

    • 1/4 cup celery, chopped

    • 1 tbsp blue cheese crumbles

    • 2 tbsp Greek yogurt buffalo dressing

  • Instructions: Mix dressing with chicken and layer onto greens and celery.


11. Lentil Pasta Bowl with Chicken

Plant-based protein + lean meat = double win.

  • Protein: 40g

  • Calories: ~440

  • Ingredients:

    • 1 cup cooked red lentil pasta

    • 4 oz grilled chicken

    • 1/4 cup sautéed zucchini

    • 2 tbsp marinara sauce

  • Instructions: Combine and store in a container for quick reheating.


12. Cottage Cheese Power Bowl

Savory, protein-packed, and under 5 minutes to make.

  • Protein: 35g

  • Calories: ~330

  • Ingredients:

    • 3/4 cup low-fat cottage cheese

    • 1/4 avocado, diced

    • 1 hard-boiled egg

    • Cherry tomatoes, halved

    • Sprinkle of pumpkin seeds

  • Instructions: Assemble in a bowl and season with pepper or hot sauce.


13. Protein-Packed Deviled Eggs & Snack Plate

Snack plate turned lunch box.

  • Protein: 28g

  • Calories: ~370

  • Ingredients:

    • 3 deviled eggs (made with Greek yogurt)

    • 1 oz turkey jerky or deli meat

    • 1/2 cup raw veggies

    • 1 tbsp hummus

    • A few whole grain crackers

  • Instructions: Portion into a bento-style box for an easy lunch.


14. Turkey Cucumber Roll-Ups

Perfect for no-reheat offices.

  • Protein: 30g

  • Calories: ~310

  • Ingredients:

    • 4 oz turkey slices

    • Cucumber slices

    • 1 slice cheese, cut into strips

    • 1 tbsp mustard or hummus

  • Instructions: Spread turkey with mustard or hummus, add cucumber and cheese, roll tightly.


15. Chopped Greek Chicken Bowl

A hearty, Mediterranean-inspired favorite.

  • Protein: 36g

  • Calories: ~420

  • Ingredients:

    • 4 oz grilled chicken

    • 1/2 cup chopped cucumbers

    • 1/4 cup cherry tomatoes

    • 2 tbsp feta

    • 1/4 cup cooked farro or brown rice

    • 1 tbsp olive oil + lemon

  • Instructions: Combine and toss. Store for up to 3 days in airtight containers.


Make Protein Easy

You don’t need hours in the kitchen or complicated recipes to hit your protein goals. These quick, colorful, and satisfying lunch ideas are perfect whether you’re meal prepping for the week or throwing something together before work. Mix and match to keep things fresh — and fuel your body with the nutrition it needs to thrive.


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