12 High Protein Lunch Ideas (With Only 3 Ingredients)

Easy High Protein Lunch Ideas

You are looking for high-protein lunches to take to work because you are tired of thinking about what to order in the office every afternoon.

If you are tired of office meals, a small lunch that you can carry with you will be enough to make you happy. Healthy options are waiting for you with only 3 ingredients.

Quick High Protein Lunch Ideas With Only 3 Ingredients (10 Recipes)

If you have limited alternatives for meals in the office and your goal is to get packed most healthily, the best way to avoid extra costs and unnecessary calories is to carry your meal with you.

While we love to carry handmade, social media-worthy meals in our bags every day, the truth is that busy schedules and hectic mornings often make practical options where our prep time will be the shortest the best choice.

Now, you will learn to make a delicious and nutritious lunch by grabbing just three ingredients as you walk out the door.

Here are some delicious combinations for you to try. Keep in mind that preparing in the evening may save you more time.

High Protein Lunch Ideas Include:

1. Quinoa – Black beans – Red pepper

High Protein Lunch Ideas

High Protein Lunch Ideas – Quinoa dish

The quinoa that you cook overnight can quickly turn into a hearty lunch. Grab a can of beans and paprika for a protein-packed lunch! Mix them all and voila, one of the best high-protein lunches to take to work ready!

2. Grated Cabbage – Chicken Breast – Avocado

High Protein Lunch Ideas

Chicken dish

No time to cut lettuce? No worry! Buy prepackaged shredded cabbage. This will ensure you have a ready-made salad base.

While adding a source of protein with a piece of chicken leftover from your dinner, you’ll benefit from healthy fats with creamy avocado!

Mix them all and grab your delicious lunch and leave home.

3. Whole Wheat Bread – Tuna – Low-fat cheese

High Protein Lunch Ideas

Tuna sandwich recipe

Canned tuna is one of the healthiest, tastiest, and most practical dishes available. Add a can of drained tuna to your wholemeal bread and enhance the flavor with low-fat cheese slices.

4. Baked Potato – Black Beans – Salsa

High Protein Lunch Ideas

Baked potato

Potatoes tend to get bad reviews when it comes to healthy eating. However, with the proper cooking method, starchy vegetables have a total of 5-8 grams of protein and 4-6 grams of fiber.

It can become a filling meal with an excellent combination. Puncture the top of the potato several times with a knife and bake over high heat.

When it is cooked, slice it in the middle, sprinkle beans on it and put it in your box with tomato sauce.

5. Whole Wheat Pasta – Chicken Breast – Spinach

Chicken with whole wheat pasta

Chicken with whole wheat pasta

With the addition of whole wheat pasta, grilled chicken breast, and spinach leaves, which you can save time by preparing from the evening, your lunch can be festive with an Italian-inspired meal.

6. Whole Wheat Tortilla – Mixed Vegetables – Low-fat Cheese

Vegetable tortilla

Vegetable tortilla

The best aspect of this lunch is that you can include almost any veggie you have in your home.

After adding the vegetables and low-fat cheese to your wholemeal tortilla, fold it and heat it in the oven for 30 seconds.

Your delicious and healthy quesadilla is ready. The only thing missing is the delivery fee and the lack of high calories!

7. Green lentils – Greens – Walnut

Lentil salad

High Protein Lunch Ideas – Lentil salad

Combine the green lentils you boiled overnight with your greens, add plenty of lemon sauce to your high-fiber and protein-rich salad, and garnish with walnuts.

It won’t take up space in your bag, but it will fill your stomach enough.

8. Granola – Yogurt – Fruits


High Protein Lunch Ideas – Granola

It is also possible to make granola, which fits perfectly with yogurt and fruits, at home. If you can’t find time to spare, you can buy the version you like of an additive-free brand you trust.

You will have a very satisfying meal with a few spoons of granola, a bowl of yogurt, and the fruits you love.

9. Whole Wheat Bread – Avocado – Radish

Avocado toast recipe

Avocado toast recipe

Mash half an avocado and spread it over two slices of toasted whole-grain bread. Put a few slices of radish on this cream full of healthy fats and toast the bread one after the other.

Your meal, rich in fiber, is ready. To save time, your two-day lunch is ready in the fridge with 4 pieces of bread, extra avocado cream, and extra radish!

10. Lettuce leaves – Chicken – Tomato

Chicken dish

High Protein Lunch Ideas – Chicken dish

Undoubtedly, lettuce leaves are an indispensable element of a filling salad bowl. Sliced tomatoes and choose protein-rich chicken or low sodium content turkey breast.

High Protein Lunch Ideas With Recipes

11. Chicken and Spinach Stuffed Mushrooms (4 Servings)

Chicken and spinach stuffed mushrooms recipe

Per Serving

Protein: 26g

Calories: 360

Net Carb: 2g

Total Fat: 27g


Mushroom (4, extra-large)

Onion (1, small)

Chicken breast (200g – 1.7 breasts)

Spinach (3.3 cups)

Eggs (2 pieces)

Olive oil (4 tbsp)

White cheddar cheese (1/2 cup grated for topping)

Recipe – 15min prep / 30min cooking and baking time

Chop the onion and fry it with olive oil.

Cut the chicken breast into small cubes and cook with the onions.

Chop the spinach, and fry briefly with the chicken and onions.

Add salt, pepper, and cayenne pepper.

Beat the eggs with a fork, add them to the mixture and cook for a short time.

Fill the mushrooms with the mixture that you have removed the stems from.

Bake in a preheated 180 C oven for 15 minutes.

Sprinkle the cheddar cheese with the stuffed mushrooms and keep them in the oven until golden brown.

When the cheeses turn brown, consume them without waiting.

Tip: If you cook the spinach without using a lid, you will ensure that the excess water evaporates.

Recommendation: Before adding the eggs to your spinach, take the excess water with a spoon.

12. Protein Wrap (1 Serving)

High protein lunch ideas

Protein wrap recipe

Nutritional Facts

Protein: 22g

Calories: 255

Net Carb: 13g

Total Fat: 12g


Smoked turkey (2 medium slices)

Egg (1)

Whole wheat flour (1 tbsp)

Milk (3 tbsp)

Mozzarella (1 tbsp)

Olive oil (0.5 tsp)

Recipe – 3 min prep /3 min cooking time

Beat eggs, flour, and milk together

Pour the olive oil into the pan and cook the mixture as pancakes.

Then, we put all the ingredients in the pancake and wrap it like a burrito.

You can consume it at any meal you want.

Tip: After the bubbles form in the pancake, turn it over in the pan.

Recommendation: You can add a few leaves of mint to the stuffing.

See Also:

Weight Gain Smoothies Without Protein Powder

Mediterranean Lunch Ideas

Lunch Ideas