Top 10 High-Protein Lunch Foods to Include in Your Diet

Protein is an essential nutrient that plays a crucial role in various bodily functions, including building and repairing tissue, supporting immune function, producing enzymes, and regulating hormones. In addition to these functions, protein also promotes feelings of fullness, which can aid in weight management. Therefore, it is important to ensure that you are getting enough protein in your diet, especially at lunchtime, to support muscle health, energy levels, and overall well-being.

When it comes to determining how much protein you should aim for at lunch, experts recommend consuming at least 15 grams of protein per meal. Including high-protein foods in your lunch routine can help you meet this goal and stay energized throughout the day. Here are 10 high-protein foods that you can incorporate into your midday meals:

1. Chicken Breast: A 3-ounce serving of grilled chicken breast provides 26 grams of protein. Pair it with whole grains and veggies or turn it into a protein-packed burrito bowl for a satisfying lunch.

2. Greek Yogurt: A 7-ounce serving of plain, low-fat Greek yogurt offers 20 grams of protein. It also contains probiotics for gut health and calcium for strong bones.

3. Lentils: One cup of cooked lentils provides 18 grams of plant protein, along with fiber, iron, and folate. Incorporate lentils into soups, salads, or plant-based burgers for a nutritious lunch option.

4. Cottage Cheese: A cup of low-fat cottage cheese contains 24 grams of protein and is rich in casein, a slowly-digested protein that promotes satiety. Enjoy cottage cheese with fruit, crackers, or as a toast topping.

5. Eggs: Eggs are a versatile and nutrient-dense protein source, with one egg providing 6 grams of protein. Add eggs to your lunch with recipes like Low-Carb Bacon & Broccoli Egg Burritos or Egg Salad Lunchbox.

6. Chickpeas: One cup of cooked chickpeas offers 15 grams of heart-healthy plant protein. Use chickpeas in salads, bowls, or hummus for a protein-packed lunch.

7. Tuna: A 4.1-ounce can of tuna provides 22 grams of protein and is a source of omega-3 fatty acids. Enjoy tuna with salads, crackers, or veggies for a quick and easy lunch option.

8. Edamame: One cup of steamed edamame contains 18 grams of protein, along with fiber and iron. Incorporate edamame into grain dishes, salads, or bean dips for a nutritious lunch.

9. Salmon: A 3-ounce serving of cooked salmon offers 21 grams of protein and is rich in omega-3 fatty acids. Enjoy grilled or baked salmon for a brain-boosting lunch option.

10. Quinoa: One cup of cooked quinoa provides 8 grams of protein and is a complete plant-based protein source. Use quinoa as a base for bowls, stuffed peppers, or as a crunchy salad topper.

Incorporating high-protein foods into your lunch can support muscle health, reduce hunger, and improve overall health. By including a source of protein in every meal, snacking on high-protein foods, and using protein-rich toppings, you can ensure that you are meeting your protein needs throughout the day. With a variety of animal and plant-based protein options available, there are plenty of delicious choices to keep you feeling fueled and satisfied.