When it comes to maintaining a healthy diet, lunch plays a crucial role. It’s the midday meal that refuels your body, keeps energy levels steady, and helps prevent those afternoon cravings that can lead to unhealthy snacking. But finding the right balance between low calories and high protein can be tricky. Many so-called “healthy” lunches are either too low in protein, leaving you hungry soon after, or packed with hidden calories that sabotage your goals.
As someone who is passionate about nutrition and fitness, I’ve always believed that lunch should be both satisfying and nourishing. A Low Calorie High Protein Lunch is the key to keeping you full, supporting muscle health, and promoting fat loss—all without feeling deprived. Whether you’re looking to lose weight, maintain a lean physique, or simply eat healthier, incorporating protein-rich foods while keeping calories in check is a game-changer.
In this article, I’ll share some of the best Low Calorie High Protein Lunch ideas that are easy to prepare, delicious, and perfect for anyone leading a busy lifestyle. From lean meats and plant-based protein sources to smart ingredient swaps and meal-prep tips, you’ll find everything you need to build a well-balanced lunch that keeps you feeling great throughout the day.
Ready to upgrade your lunchtime routine? Let’s dive into some tasty and nutritious options that will keep you on track with your health goals!
Grilled Chicken with Quinoa Salad
A protein-packed, fiber-rich salad with juicy grilled chicken and quinoa, tossed in a zesty lemon dressing. Perfect for a light yet satisfying lunch.
Ingredients
- 4 oz grilled chicken breast (chopped)
- ½ cup cooked quinoa
- 1 cup mixed greens
- ½ cup cherry tomatoes (halved)
- ¼ cucumber (sliced)
- 1 tbsp feta cheese
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt & pepper to taste
How to Make
- Grill the chicken and let it cool before slicing.
- Cook quinoa as per package instructions and let it cool.
- In a bowl, mix greens, cherry tomatoes, cucumber, and quinoa.
- Add grilled chicken on top and sprinkle with feta cheese.
- Drizzle with olive oil and lemon juice. Toss well and serve.
Nutrition (Per Serving)
- Calories: 320
- Protein: 35g
- Carbs: 28g
- Fats: 10g
Get Full Recipe Here
Tuna & Avocado Lettuce Wraps
A light and refreshing alternative to traditional wraps, using crunchy lettuce leaves filled with creamy avocado and high-protein tuna.
Ingredients
- 1 can tuna (drained)
- ½ avocado (mashed)
- 1 tbsp Greek yogurt
- ½ tsp lemon juice
- ½ tsp Dijon mustard
- 4 large romaine lettuce leaves
- Salt & pepper to taste
How to Make
- In a bowl, mix tuna, mashed avocado, Greek yogurt, lemon juice, and mustard.
- Season with salt and pepper.
- Spoon the mixture onto romaine leaves and wrap them like a taco.
- Enjoy immediately or store in an airtight container.
Nutrition (Per Serving)
- Calories: 290
- Protein: 36g
- Carbs: 8g
- Fats: 14g
Get Full Recipe Here
Egg White & Spinach Scramble
This quick and easy scramble is packed with protein and fiber, keeping you full without excess calories.
Ingredients
- 4 egg whites
- 1 cup spinach
- ½ tsp olive oil
- ¼ tsp garlic powder
- Salt & pepper to taste
How to Make
- Heat olive oil in a pan over medium heat.
- Add spinach and sauté until wilted.
- Pour in egg whites and stir continuously.
- Cook until eggs are firm. Season with garlic powder, salt, and pepper.
Nutrition (Per Serving)
- Calories: 150
- Protein: 24g
- Carbs: 2g
- Fats: 4g
Get Full Recipe Here
Cottage Cheese with Berries Bowl
A sweet and creamy high-protein meal that’s easy to prepare and full of antioxidants.
Ingredients
- 1 cup low-fat cottage cheese
- ½ cup mixed berries (strawberries, blueberries, raspberries)
- 1 tbsp chia seeds
- ½ tsp cinnamon
How to Make
- In a bowl, mix cottage cheese with cinnamon.
- Top with berries and chia seeds.
- Stir well and enjoy!
Nutrition (Per Serving)
- Calories: 250
- Protein: 28g
- Carbs: 20g
- Fats: 5g
Get Full Recipe Here
Turkey & Hummus Wrap
A protein-rich, fiber-packed wrap filled with lean turkey, hummus, and fresh veggies.
Ingredients
- 1 whole wheat wrap
- 3 oz turkey breast slices
- 2 tbsp hummus
- ½ cup spinach
- ½ cucumber (sliced)
- ¼ red bell pepper (sliced)
How to Make
- Spread hummus on the whole wheat wrap.
- Layer with turkey, spinach, cucumber, and red bell pepper.
- Roll tightly, slice in half, and enjoy!
Nutrition (Per Serving)
- Calories: 320
- Protein: 34g
- Carbs: 35g
- Fats: 6g
Get Full Recipe Here
Shrimp & Avocado
A fresh and light salad packed with lean shrimp and healthy fats.
Ingredients
- 4 oz cooked shrimp
- ½ avocado (sliced)
- 1 cup mixed greens
- ½ cup cherry tomatoes
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt & pepper to taste
How to Make
- Toss shrimp, avocado, greens, and cherry tomatoes in a bowl.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper. Serve chilled.
Nutrition (Per Serving)
- Calories: 290
- Protein: 30g
- Carbs: 10g
- Fats: 14g
Get Full Recipe Here
Grilled Salmon & Asparagus
A simple, nutrient-dense meal with omega-3-rich salmon and fiber-packed asparagus.
Ingredients
- 4 oz grilled salmon
- 6 spears asparagus
- 1 tsp olive oil
- Salt & pepper to taste
How to Make
- Grill the salmon for 5-7 minutes per side.
- Toss asparagus with olive oil, salt, and pepper, then grill until tender.
- Serve together and enjoy!
Nutrition (Per Serving)
- Calories: 350
- Protein: 40g
- Carbs: 6g
- Fats: 18g
Get Full Recipe Here
Greek Yogurt and Chicken Salad
A creamy, protein-packed chicken salad without the heavy mayo.
Ingredients
- 4 oz shredded chicken
- ¼ cup Greek yogurt
- ½ tsp Dijon mustard
- ½ cup diced celery
- ½ tsp garlic powder
- Salt & pepper to taste
How to Make
- Mix all ingredients in a bowl until well combined.
- Serve chilled on whole grain bread or lettuce cups.
Nutrition (Per Serving)
- Calories: 280
- Protein: 40g
- Carbs: 8g
- Fats: 7g
Get Full Recipe Here
Tofu Stir-Fry and Vegetables
A plant-based, high-protein lunch packed with colorful veggies.
Ingredients
- 4 oz firm tofu (cubed)
- 1 cup mixed bell peppers
- ½ cup broccoli
- 1 tbsp soy sauce
- 1 tsp sesame oil
How to Make
- Sauté tofu in sesame oil until golden brown.
- Add veggies and stir-fry for 3-5 minutes.
- Drizzle with soy sauce and serve.
Nutrition (Per Serving)
- Calories: 290
- Protein: 30g
- Carbs: 14g
- Fats: 12g
Get Full Recipe Here
Hard-Boiled Eggs & Veggies
A simple, no-cook lunch with lean protein and fiber.
Ingredients
- 2 hard-boiled eggs
- ½ cup baby carrots
- ½ cup cucumber slices
- 1 tbsp hummus
How to Make
- Slice eggs in half and serve with veggies and hummus.
Nutrition (Per Serving)
- Calories: 280
- Protein: 26g
- Carbs: 12g
- Fats: 14g
Get Full Recipe Here
Conclusion
A Low Calorie High Protein Lunch is an excellent choice for maintaining a balanced diet, supporting muscle growth, and promoting weight management. By incorporating lean proteins like chicken, fish, tofu, or legumes with nutrient-dense vegetables and whole grains, you can create a satisfying meal that keeps you full longer while providing essential vitamins and minerals. This type of lunch helps stabilize blood sugar levels, reduces cravings, and supports metabolism, making it an ideal option for those looking to stay energized throughout the day.
Additionally, focusing on Low Calorie High Protein Lunch can enhance overall health by reducing the risk of chronic diseases such as obesity, diabetes, and heart conditions. By avoiding processed foods and excessive unhealthy fats, you can maintain a nutritious and delicious meal plan that aligns with fitness and wellness goals. Whether it’s a salad with grilled chicken, a quinoa and black bean bowl, or a wrap with lean turkey, making mindful food choices ensures long-term benefits for both physical and mental well-being.
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!