Delicious High-Protein Fall Lunch

Turkey and Sweet Potato Skillet

This hearty skillet meal brings together lean ground turkey and tender sweet potatoes for a warm, comforting dish packed with protein and fall flavor.

Ingredients:

• 1 lb ground turkey

• 2 medium sweet potatoes (cubed)

• 1 small onion (chopped)

• 1 tsp garlic powder

• 1/2 tsp smoked paprika

• 1 tbsp olive oil

• Salt and pepper to taste
  How to Make:
  In a large skillet, heat olive oil and cook onions until soft. Add ground turkey and cook until browned. Add sweet potatoes and seasonings, cover and cook on low for 10–15 minutes, stirring occasionally until potatoes are tender.
  Per Serving (makes 4): 320 calories | 22g protein | 26g carbs | 14g fat

Pumpkin Lentil Soup

Creamy, rich, and naturally protein-packed, this soup uses red lentils and pumpkin puree for a cozy, filling fall meal.

Ingredients:

• 1 cup red lentils (rinsed)

• 1 cup pumpkin puree

• 1 carrot (chopped)

• 1 small onion (chopped)

• 3 cups vegetable broth

• 1 tsp cumin

• Salt and pepper to taste
  How to Make:
  Sauté onions and carrots in a pot until soft. Add lentils, pumpkin, broth, and spices. Simmer for 20–25 minutes until lentils are soft. Blend for a smoother texture, if desired.
  Per Serving (makes 4): 280 calories | 17g protein | 32g carbs | 6g fat

Chicken and Butternut Squash Bowl

Roasted butternut squash and grilled chicken over quinoa make this bowl filling and flavorful. Add greens or cranberries for extra fall vibes.

Ingredients:

• 1 cup cooked quinoa

• 1 cup butternut squash (cubed)

• 1 chicken breast (grilled and sliced)

• 1 cup spinach or kale

• 1 tbsp olive oil

• Salt, pepper, and rosemary
  How to Make:
  Roast squash with olive oil and seasonings at 400°F for 25 minutes. Layer quinoa, greens, squash, and chicken in a bowl. Drizzle with olive oil or lemon vinaigrette.
  Per Serving (makes 2): 390 calories | 33g protein | 30g carbs | 14g fat

Beef and Barley Stuffed Peppers

Stuffed bell peppers with ground beef and hearty barley create a protein-rich meal that’s easy to prep ahead.

Ingredients:

• 3 bell peppers (halved)

• 1/2 lb ground beef

• 1/2 cup cooked barley

• 1/2 cup diced tomatoes

• 1/4 cup shredded cheese (optional)

• Garlic, onion, and Italian seasoning
  How to Make:
  Pre-bake bell peppers at 375°F for 10 minutes. Sauté beef with garlic, onion, tomatoes, and barley. Fill peppers, top with cheese if using, and bake for another 15–20 minutes.
  Per Serving (makes 3): 350 calories | 26g protein | 22g carbs | 18g fat

Quinoa Salad with Roasted Veggies and Feta

This colorful salad features protein-rich quinoa, roasted fall veggies, and a tangy feta topping for a delicious cold lunch or side.

Ingredients:

• 1 cup cooked quinoa

• 1 cup roasted veggies (zucchini, squash, bell peppers)

• 1/4 cup crumbled feta cheese

• 2 tbsp balsamic vinaigrette

• Salt, pepper, and thyme
  How to Make:
  Roast chopped veggies at 400°F for 20 minutes. Toss with quinoa, feta, and vinaigrette. Chill or serve warm.
  Per Serving (makes 2): 310 calories | 14g protein | 28g carbs | 16g fat

Warm Chickpea and Kale Stew

This one-pot vegan stew combines fiber-rich chickpeas and nutrient-packed kale in a savory broth for a filling, plant-based lunch.

Ingredients:

• 1 can chickpeas (rinsed)

• 2 cups chopped kale

• 1 carrot (chopped)

• 1 celery stalk (chopped)

• 3 cups vegetable broth

• 1 tsp thyme and 1/2 tsp paprika
  How to Make:
  Sauté carrots and celery until soft. Add chickpeas, broth, and spices. Simmer 10 minutes, then add kale and cook until wilted.
  Per Serving (makes 3): 250 calories | 13g protein | 27g carbs | 8g fat

Cottage Cheese and Roasted Veggie Wrap

A protein-packed vegetarian wrap with roasted fall vegetables and creamy cottage cheese makes for a quick, nutrient-dense lunch.

Ingredients:

• 1 large whole grain tortilla

• 1/2 cup low-fat cottage cheese

• 1/2 cup roasted veggies (pumpkin, carrots, zucchini)

• Spinach leaves and black pepper
  How to Make:
  Layer cottage cheese, roasted veggies, and spinach on the tortilla. Wrap tightly and grill lightly on both sides, if desired.
  Per Serving (1 wrap): 300 calories | 22g protein | 28g carbs | 10g fat

Egg and Veggie Power Bowl

A simple, satisfying lunch using hard-boiled eggs, roasted sweet potatoes, and greens, perfect for meal prepping.

Ingredients:

• 2 hard-boiled eggs

• 1/2 cup roasted sweet potatoes

• 1/2 avocado (sliced)

• 1 cup spinach

• 1 tbsp olive oil and lemon juice
  How to Make:
  Assemble all ingredients in a bowl. Drizzle with olive oil and lemon juice. Serve chilled or at room temperature.
  Per Serving (1 bowl): 360 calories | 18g protein | 24g carbs | 22g fat

Spaghetti Squash with Chicken and Pesto

This low-carb, high-protein dish features roasted spaghetti squash topped with grilled chicken and flavorful pesto.

Ingredients:

• 1 small spaghetti squash

• 1 chicken breast (cooked and sliced)

• 2 tbsp pesto

• Salt and pepper
  How to Make:
  Halve and roast squash at 400°F for 30–35 minutes. Scrape into strands and mix with pesto. Top with chicken slices.
  Per Serving (makes 2): 340 calories | 30g protein | 18g carbs | 17g fat

Salmon and Wild Rice Pilaf

This elegant yet easy fall lunch includes heart-healthy salmon paired with earthy wild rice and cranberries for a nutrient-dense meal.

Ingredients:

• 1 salmon fillet (grilled or baked)

• 1/2 cup cooked wild rice

• 1 tbsp dried cranberries

• 1 tbsp chopped pecans

• Parsley and lemon juice for garnish
  How to Make:
  Cook salmon until flaky. Mix wild rice with cranberries and pecans, top with salmon, and finish with parsley and lemon juice.
  Per Serving (1 plate): 410 calories | 34g protein | 26g carbs | 20g fat

Conclusion

A High-Protein Fall Lunch is the perfect way to stay nourished, energized, and satisfied during the cooler months. By combining seasonal favorites like squash, pumpkin, and hearty greens with lean proteins, legumes, and whole grains, you can enjoy comforting meals that support your health and keep you full throughout the day. Whether you prefer warm stews, protein-packed bowls, or flavorful wraps, these fall-inspired lunches offer both taste and nutrition in every bite.