Protein is an essential nutrient that provides energy during midday and helps maintain focus. Insufficient protein in daily diets can lead to tiredness and low productivity. Protein-packed lunches are a great way to ensure a productive workday. Five lunch ideas packed with protein include grilled chicken wrap, quinoa salad, tuna salad, pesto pasta, and lentil soup. These meals are easy to prepare and provide the necessary fuel to stay energized throughout the day. Protein is not only for athletes, and everyone needs it irrespective of their physical activity levels.
A Power-Packed Lunch: 5 High-Protein Meals to Keep You Going Through the Day
Why Protein?
Protein is one of the most essential nutrients for our bodies, especially during midday. It provides the energy and focus we need to get through the day. Most of us do not consume enough protein in our daily diets that can lengthen our lunch breaks by making us feel tired and sluggish. Hence, protein-packed meals have become a central part of our lunches to ensure a productive workday.
Here are five lunch ideas packed with protein to keep you fueled throughout the day.
1. Grilled Chicken Wrap
A grilled chicken wrap is an excellent protein-packed meal.
What You’ll Need:
- Grilled chicken breast slices
- Tortilla wrap
- Low-fat Greek yogurt
- Shredded lettuce
- Sliced tomatoes
Instructions:
- Warm tortilla wrap according to package directions.
- Place a layer of Greek yogurt to the center of the wrap.
- Add grilled chicken slices on top of the yogurt.
- Add lettuce, tomato slices and any other veggies of your choice.
- Fold the ends of the wrap and roll it up.
2. Quinoa Salad
Quinoa is a superb source of protein, and this salad will give that satisfying crunch, this is our favorite:
What You’ll Need:
- Cooked quinoa
- Chickpeas
- Cucumber
- Red onions
- Avocado
- Tomatoes
- Italian dressing
Instructions:
- Combine quinoa and chickpeas in a bowl.
- Add sliced cucumbers, red onions, avocado, and tomatoes to the mixture.
- Sprinkle the Italian dressing on top and toss well.
3. Tuna Salad
A tuna salad sandwich is always a great lunch option, here is a step-by-step recipe:
What You’ll Need:
- Canned tuna fish
- Whole wheat bread
- Low-fat Greek Yogurt
- Celery
- Apple
- Red onions
- Avocado
Instructions:
- Add drained tuna, diced celery, apples, red onions and mashed avocado and low-fat Greek yogurt to a bowl.
- Mix the ingredients together using a fork.
- Toast the bread, spread the tuna salad mixture, and top with lettuce leaves.
- Add the second slice of bread on top and serve.
4. Pesto Pasta
Pesto pasta is a versatile choice that can be served hot or cold.
What You’ll Need:
- Fusilli pasta
- Basil pesto sauce
- Cherry tomatoes
- Almond slivers
- Grilled chicken breast slices (optional)
Instructions:
- Cook pasta according to directions, drain and rinse in cold water.
- Add pasta to a mixing bowl and add basil pesto sauce, cherry tomatoes and almond slivers.
- If desired, add grilled chicken breast slices.
- Toss the mixture and chill in the refrigerator for at least an hour.
5. Lentil Soup
Lentils are an excellent source of protein, and this warming soup is an excellent example of this:
What You’ll Need:
- Lentils
- Carrots
- Celery
- Onions
- Garlic
- Vegetable broth
Instructions:
- Heat vegetable broth in a small stockpot over medium heat.
- Add sliced onions and garlic to the stockpot and cook until the onions are translucent.
- Add sliced carrots and celery to the pot and cook for 5 minutes.
- Add lentils and mix well.
- Bring everything to a boil, then reduce the heat and simmer the soup until the lentils are tender.
- Finally, serve hot.
Conclusion
In summary, these are five lunch ideas packed with protein to keep you fueled throughout your day. Try them out, and you won’t regret having an energy boost throughout the day. Remember that protein isn’t just reserved for bodybuilders or athletes – it’s an essential nutrient for everyone, regardless of their physical activity level. Enjoy your power-packed lunch and happy eating!