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Getting enough protein is crucial for muscle health. But did you know it’s also essential for various bodily functions, satiety and overall well-being? Including high-protein foods into your lunch routine can help you stay energized and feeling good throughout the day.
We spoke with registered dietitians to uncover some of the best high-protein foods to eat more of and how to incorporate them into mid-day meals.
Benefits of Protein
Protein does great things for your body such as building and repairing tissue, supporting immune function, producing enzymes and regulating hormones.
Some research shows protein may also aid in weight management by promoting feelings of fullness. So you might be wondering, “how much protein should I aim for at lunch?”
Ensuring you get enough protein at each meal, including lunch, can help support muscle function and keep energy levels up throughout the day. How much midday protein do you need? At least 15 grams is a good goal. These 10 high-protein lunchtime foods can get you there.
1. Chicken Breast
A 3-ounce serving of grilled chicken breast provides an impressive 26 grams of protein. Chicken breast delivers lean protein, meaning it’s low in total and saturated fat. Cassandra Padula Burke, RDN, a registered dietitian nutritionist and owner of Catalyst Performance Lab, suggests pairing chicken breast with whole grains and veggies or turning it into a burrito bowl for a protein-packed lunch to help you stay full longer.
2. Greek Yogurt
A 7-ounce serving of plain, low-fat Greek yogurt provides 20 grams of protein. It also contains probiotics that support gut health and it gives you calcium for strong bones.
It’s an excellent choice for lunch since you can easily go savory with it. Try using it as a base for tzatziki in these Falafel Pitas ,or turn it into a Dill Sauce to drizzle over salads or skewers.
3. Lentils
One cup of cooked lentils provides 18 grams of plant protein and contains fiber, iron and folate. Research shows lentils may also help lower cholesterol and keep blood sugar levels stable. You can incorporate lentils into all types of recipes, like lentil soup or this simple Mixed Greens Salad with Lentils and Sliced Apple. You can find lentils in some plant-based burgers, for a quick, 10-minute lunch.
4. Cottage Cheese
Cottage cheese has been in the spotlight recently, and for good reason. One cup of low-fat cottage cheese offers 24 grams of protein. Because it’s rich in a slowly-digested protein called casein, it may promote satiety. Nutritionist Katie Drakeford, MA, RD, loves cottage cheese as a quick and convenient protein to enjoy with fresh fruit or as a dip with crackers and veggies.
Alexia Zolis, RD, owner of The Healthy Living RD, adds “It’s also a great source of nutrients like calcium and vitamin B12 which support healthy bones and cells.” Zolis enjoys cottage cheese over whole grain toast with some mashed avocado, everything bagel seasoning and a hot honey drizzle.
5. Eggs
Eggs aren’t just for breakfast. Performance dietitian Tony Castillo, MS, RDN recommends eggs as the perfect addition to lunch to fuel people at all activity levels – from competitive athletes to everyday gym goers.
“Eggs are a nutritional powerhouse, with one egg containing six grams of high-quality protein and all nine essential amino acids, to help maintain and repair muscle while supporting bone health,” he says. Plus, they can be quickly and easily prepared in lots of ways to suit different tastes, preferences and nutritional needs, he adds.
Try adding eggs to your midday meal with Low-Carb Bacon & Broccoli Egg Burritos or our Egg Salad Lunchbox.
6. Chickpeas
One cup of cooked chickpeas packs 15 grams of heart-healthy plant protein. Research shows that the protein in chickpeas is highly bioavailable, which means it’s easily absorbed and utilized by the body. Chickpeas are a versatile ingredient that can be used in all sorts of dishes like Kale Salad with Spiced Tofu & Chickpeas or these chickpea-filled Turmeric Rice Bowls.
Chickpeas are also the main ingredient in certain bean-based pastas like Banza, which offers a higher protein alternative to regular or brown rice pasta. They also play a starring role in hummus which is perfect for healthy dipping. Make your own homemade hummus, or if you’re on-the-go try grabbing pre-portioned hummus cups.
7. Tuna
A standard 4.1-ounce can of tuna contains 22 grams of satisfying protein. Heidi McIndoo, MS, RD, of Apple a Day Nutrition highlights how tuna is also a source of omega-3 fatty acids, which a body of studies show may lower the risk of heart disease.
Charita Bundick, RD, suggests using tuna packets for a quick, easy lunch option. Simply tear it open and pair with a salad kit, whole grain crackers or crunchy veggies.
8. Edamame
One cup of steamed edamame contains 18 grams of protein. It also provides 29% of the Daily Value for fiber and 20% of the Daily Value for iron, two nutrients often lacking in our diets.
Patricia Kolesa, MS, RDN, founder of Dietitian Dish LLC, suggests incorporating edamame into grain dishes, salads or bean dips. It can also be enjoyed simply steamed and lightly salted.
9. Salmon
A 3-ounce serving of cooked salmon packs a substantial 21 grams of protein. Research has shown that high-protein fish, like salmon, may help control appetite and promote satiety after a meal. There’s another reason to work salmon into your lunchtime rotation. “Consumption of omega-3 fatty acids has been found to improve memory and cognitive function, which may help prevent brain fog at work in the afternoon,” says Sarah Alsing, MS, RD, registered dietitian and owner of Delightfully Fueled.
Enjoy salmon grilled or baked, or try wild canned salmon. “Most canned salmon in the U.S. comes from Alaska, meaning it’s guaranteed to be sustainably caught, which makes me feel even better about eating it,” says Caroline Thomason, RD, CDCES, a dietitian and diabetes educator in Washington, D.C. Alternatively, Kayla Farrell, RDN, a nutritionist at FRESH Communications, enjoys salmon from Chile for its high omega-3 content and low mercury levels.
No matter which type of salmon you choose—you’ll reap the benefits. Check out these 15 healthy salmon bowls to make for lunch.
10. Quinoa
One cup of cooked quinoa contains 8 grams of protein. Quinoa is a unique plant-based protein because it’s a complete protein, meaning it contains all nine essential amino acids. It’s also rich in magnesium, which may help support muscle and nerve function. You can use quinoa as a base for bowls, add it to cheesy stuffed peppers, or bake until crispy to use as a crunchy salad topper.
Tips for Adding Protein to Your Diet
- Include a source of protein in every meal: This can help maintain energy levels and support muscle function.
- Snack on high-protein foods: Protein isn’t just for lunch. You’ll also want to add this satisfying nutrient to snacks. Choose nuts, seeds, Greek yogurt, hard-boiled eggs or really any of the options listed above!
- Use protein-rich toppings: Add nuts, seeds, legumes or cheese to lower-protein meals like salads and soups for an extra protein boost.
The Bottom Line
Incorporating high-protein foods into your lunch can support your muscles, reduce hunger and improve your overall health. With this healthy mix of animal and plant-based proteins there are plenty of delicious options to keep you feeling fueled all day long!
Looking for a round-up of our best healthy lunch recipes? We’ve got you covered.
As a note: I am a nutrition partner with Beyond, Banza, and Sabra.