Top 10 High-Protein Foods to Eat for Lunch, According to Nutritionists

Getting enough protein is important for muscle health. But did you know that it is important for different body functions, satiety and overall health? Including protein-rich foods in your lunch routine can help you stay energized and feeling great throughout the day.

We talked to registered dietitians to find out some of the best high-protein foods to eat the most and how to include them in your lunch.

Protein Benefits

Protein does good things for your body such as building and repairing cells, supporting immune function, producing enzymes and regulating hormones.

Some research shows that protein can also help control weight by promoting feelings of fullness. So you might be asking yourself, “How much protein do I want to eat at lunch?”

Making sure you get enough protein at every meal, including lunch, can help support muscle function and keep energy levels high throughout the day. How much daily protein do you need? At least 15 grams is a good goal. These 10 high-protein lunches can get you there.

1. Chicken Breast

A 3-ounce serving of grilled chicken provides 26 grams of protein. Chicken breast provides lean protein, meaning it is low in fat and high in fat. Cassandra Padula Burke, RDN, registered dietitian and owner of Catalyst Performance Lab, suggests combining chicken breast with whole grains and vegetables or turning it into a burrito bowl for a healthy lunch. full of protein to help keep you full for longer.

2. Greek yogurt

7 ounces of plain, low-fat Greek yogurt provides 20 grams of protein. It also contains probiotics that support gut health and give you calcium for strong bones.

It’s a great option for lunch as you can easily eat something sweet with it. Try using it as a tzatziki base in these Falafel Pitas, or turn it into a Dill Sauce to drizzle over salads or skewers.

3. Lens

One cup of cooked lentils provides 18 grams of plant protein and contains fiber, iron and folate. Research shows that lentils can also help lower cholesterol and keep blood sugar levels stable. You can add lentils to all kinds of recipes, such as lentil soup or a simple Mixed Greens Salad with Lentils and Sliced ​​Apples. You can find lentils in plant-based burgers, for a quick 10-minute lunch.

4. Cottage Cheese

Cottage cheese has been in the spotlight lately, and for good reason. One cup of low-fat cottage cheese provides 24 grams of protein. Because it contains a slowly digested protein called casein, it can promote satiety. Nutritionist Katie Drakeford, MA, RD, likes cottage cheese as a quick and easy 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 that support healthy bones and tissues.” Zolis enjoys cottage cheese on whole grain toast and mashed avocado, all served with a bagel and hot honey.

5. Eggs

Eggs are not just for breakfast. Nutritionist Tony Castillo, MS, RDN recommends eggs as the perfect lunch supplement to feed people at all levels of activity – from competitive athletes to daily exercisers. day.

“Eggs are a nutritional powerhouse, with one egg containing six grams of high-quality protein and all nine essential amino acids, helping to maintain and repair muscle,” he says. you still support bone health,” he says. In addition, they can be prepared quickly and easily in many ways to suit different tastes, preferences and nutritional needs, he adds.

Try adding eggs to your lunch with Low-Carb Bacon & Broccoli Egg Burritos or our Egg Salad Lunch Box.

6. Peas

One cup of cooked chickpeas packs 15 grams of heart-healthy plant protein. Research shows that the protein in chickpeas is highly bioavailable, meaning it is easily absorbed and used by the body. Chickpeas are a versatile ingredient in all kinds of dishes like Kale Salad with Spiced Tofu & Chickpeas or these chickpea-filled Turmeric Rice bowls.

Chickpeas are also a main ingredient in bean-based pastas like Banza, which provide a different protein than regular or brown rice pasta. They also play a starring role in hummus, which is perfect for a healthy dip. Make your own hummus at home, or if you’re on the go try picking up pre-portioned hummus cups.

7. Tuna

A standard 4.1-ounce serving 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 research group shows can reduce the risk of heart disease.

Charita Bundick, RD, suggests using tuna packets for a quick lunch option. Just tear it up and mix it with salad dressing, whole grain crackers or crunchy veggies.

8. Edamame

One cup of roasted 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 that are often lacking in our diets.

Patricia Kolesa, MS, RDN, founder of Dietitian Dish LLC, suggests adding edamame to grain dishes, salads or bean dips. It can also be enjoyed simply steamed and lightly salted.

9. Salmon

3 ounces of cooked salmon contains 21 grams of protein. Research has shown that protein-rich fish, such as salmon, can help control appetite and promote fullness after a meal. There is another reason to use salmon for lunch. “Consumption of omega-3 fatty acids has been found to improve memory and cognitive function, which can help prevent brain fog at work in the afternoon,” says Sarah Alsing, MS, RD, a registered dietitian and owner of Delightfully Fueled.

Enjoy baked or grilled salmon, or try canned salmon. “Most of the canned salmon in the US comes from Alaska, which means it will be sustainably caught,” says Caroline Thomason, RD, CDCES, a nutritionist and diabetes expert in Washington, DC. that makes me feel better about eating them,” says Caroline Thomason, RD, CDCES, a Washington, DC dietitian and diabetic Kayla. Farrell, RDN, a nutritionist at FRESH Communications, enjoys Chilean salmon for its high omega-3 content and low mercury levels.

No matter what kind of salmon you choose—you’ll get the benefits. Check out these 15 healthy salmon dishes to make for lunch.

10. Quinoa

One cup of cooked quinoa contains 8 grams of protein. Quinoa is a unique plant protein because it is a complete protein, meaning it contains all nine amino acids. It is also rich in magnesium, which can help support muscle and nerve function. You can use quinoa as a base for bowls, add it to cheesy peppers, or bake it until crispy to use as a crunchy salad topper.

Tips for Adding Protein to Your Diet

• Include a source of protein in all meals: This can help maintain strength levels and support muscle function.
• Snack on high-protein foods: Protein isn’t just for lunch. You’ll also want to add these satisfying nutrients to snacks. Choose nuts, seeds, Greek yogurt, hard-boiled eggs or really any of the options listed above!
• Use protein-rich foods: Add nuts, seeds, beans or cheese to low-protein foods like salads and soups for a protein boost.

The Bottom Line

Including protein-rich foods in 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 energized throughout the day!

Want to discover our best lunch recipes? We’ve got you covered.

As a reminder: I am a nutritional partner with Beyond, Banza, and Sabra.