High-protein lunch

A few protein-packed meal options to give you a dose of midday energy

A salad bowl filled with mixed greens, vegetables and grilled salmon

Lunch options with 15 - 30g of protein

  • Salad with 3-4oz of chicken, turkey, fish, lean ground beef or pork tenderloin  
    • Use a Greek yogurt-based dressing to increase the protein (Bolthouse Farms is a good brand to try)
    • Add some low-fat cheese and/or unsalted chickpeas/beans to increase the protein 
    • Swap out full-fat cheese for ¼ avocado or 1 tbsp nuts/seeds (pumpkin, sunflower, flax)
    • Try adding ¼ – ½ cup roasted sweet potato, roasted butternut squash, or quinoa to increase the fiber and make your salad more filling
    • Mix up the base of your salad leafy greens like kale, spinach, spring mix, arugula, romaine
 
  • Open-faced sandwich (1 slice of whole wheat bread as the base)
    • Tuna, salmon, or chicken salad made with non-fat Greek yogurt instead of mayo
    • Low-sodium deli meat and low-fat cheese with Dijon mustard
    • Hummus, vegetables and avocado makes a healthy plant-based option 
    • Add sliced veggies for extra volume and fiber to fill you up! 
 
  • Lettuce or low-carb tortilla wraps 
    • Add low-fat, low-sodium turkey breast or grilled chicken with low-fat cheese and veggies 
    • Mustard and vinegar are great low-calorie and tasty condiments
    • Spread a tablespoon of hummus for extra protein 
 
  • Grain bowls (½ cup cooked quinoa, top with your favorite cooked or raw vegetables, add some chickpeas/beans and some lean protein (shredded chicken or grilled salmon)
    • Top with a dollop of Greek yogurt for some extra protein and zing! 
    • Try new whole grains like quinoa, brown rice, or farro 
    • Roast vegetables in olive oil to throw on top 
    • Garnish with green onions and/or fresh herbs 
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