7 High-Protein Lunches to Keep You Full and Energized

High-protein lunch options can provide you with sustained energy, help manage hunger, and prevent that afternoon slump. Here are some nourishing ideas to keep you satisfied throughout the day.

As you consider your health goals for 2026, focusing on your lunch choices can set a strong foundation for improved well-being. Nutritionist Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, who co-authored the Flat Belly Cookbook for Dummies, offers these seven high-protein lunch ideas that will help you power through your day.

Grilled Chicken or Tofu Power Bowl

Collingwood suggests a Grilled Chicken or Tofu Power Bowl. “This protein-rich bowl, combined with vegetables and a moderate portion of whole grains, ensures steady energy, avoiding the crash often caused by refined carbs. Ingredients could include chicken or tofu, roasted veggies, quinoa or farro, all drizzled with a simple vinaigrette,” she explains.

Salmon Salad (or Tuna) with Mixed Greens

Another excellent option is a Salmon Salad (or Tuna) with Mixed Greens. “Fatty fish like salmon provides protein and omega-3 fatty acids, which enhance satiety and cognitive function—perfect for maintaining focus in the afternoon. This dish works equally well with canned salmon or tuna for added convenience,” Collingwood states.

Lentil or Bean-Based Soup with a Side of Protein

A satisfying choice is a Lentil or Bean-Based Soup paired with a side of protein. “Soups made with legumes offer a hearty combination of protein and fiber, and incorporating a side of yogurt, cheese, or eggs can round out the meal, ensuring prolonged satisfaction. They are warm, filling, and easy to prepare in advance,” she notes.

Greek Yogurt Chicken Salad Wrap

For a portable lunch, consider a Greek Yogurt Chicken Salad Wrap. “Substituting Greek yogurt for mayonnaise enhances the protein content while keeping the dish lighter and more balanced. For added crunch and fiber, include ingredients like celery, grapes, or apples,” Collingwood recommends.

Leftover Dinner

Leftover dinner is a time-saving option. “One of the simplest lunches is last night’s dinner, particularly if it provided a solid protein source along with vegetables. No extra preparation is needed—just heat and enjoy,” asserts Collingwood.

Cottage Cheese Bowl

Cottage Cheese Bowls make for a protein-rich lunch that’s easy to prepare. “Cottage cheese is packed with protein and pairs beautifully with vegetables, whole-grain crackers, or fruits for a well-rounded afternoon meal,” she explains. You can create a savory bowl with tomatoes and cucumbers, or sweeten it up with berries and nuts.

Turkey or Hummus Veggie Sandwich on Whole Grain Bread

Collingwood’s final suggestion is a Turkey or Hummus Veggie Sandwich on Whole Grain Bread. “Combining protein with fiber-rich whole grains helps prevent blood sugar spikes that can result in afternoon fatigue. Consider adding avocado or cheese to enhance the meal’s staying power,” she recommends.

Leah Groth