5 Protein-Packed Lunch Ideas To Fuel Your Day

5 Protein-Packed Lunch Ideas To Fuel Your Day

Staff Writer
6 minute read

5 Protein-Packed Lunch Ideas To Fuel Your Day

Protein plays an essential role in our diets, providing energy and helping build and maintain muscle mass. Protein also helps keep us feeling fuller longer and can even help reduce cravings throughout the day. By packing a protein-packed lunch daily, you can ensure that you're getting enough of this vital nutrient. 

Eating a healthy lunch is essential for powering through the day. But it can be challenging to come up with delicious and nutritious meals every day. That's why we've done the hard work for you and put together five protein-packed lunch ideas that will fuel your day! 

Protein-Packed Lunch Ideas

1) Tuna Pasta Salad

This nutritious and delicious tuna pasta salad is a great way to get more protein into your diet! Start by cooking 8 ounces of whole wheat elbow macaroni in boiling water according to the package instructions until the noodles are al dente.

Once cooked, it's important to immediately rinse them under cold water for about two minutes in order to cool them down and stop the cooking process. Then, transfer the cooled pasta noodles to a large bowl.

In another bowl, combine 1 can of drained tuna (or chickpeas if vegetarian), 2 tablespoons mayonnaise, 1 tablespoon lemon juice, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 2 tablespoons chopped parsley (optional), and salt & pepper to taste; mix everything together until it's evenly combined.

Pour this mixture over the cooked pasta noodles; stir gently until everything is evenly distributed throughout the salad mixture. Place it in the refrigerator for at least 30 minutes before serving chilled or at room temperature.

This tuna pasta salad is packed with protein from both tuna and whole wheat pasta; what's more, it's quick and easy to make! So whether you're looking for a simple lunch option or something light and healthy for dinner, this tasty dish is sure to satisfy your cravings. As a bonus, it's also extremely versatile - feel free to experiment with different vegetables or spices for a personalized twist on the traditional recipe!

2) Hummus Wrap

To make a hummus wrap, begin by gathering your ingredients. You will need a whole wheat wrap, some hummus (you can make your own or buy it premade), lettuce, tomato, cucumber, bell pepper slices, olives (optional), and feta cheese (optional). 

Start by taking the whole wheat wrap and spreading a generous layer of hummus on top. Make sure to spread it evenly over the entire surface of the wrap. Then arrange your sliced vegetables in rows on top of the hummus.

Start with lettuce and add tomato slices, cucumbers, and bell peppers. Feel free to get creative and mix the vegetable toppings with whatever you have available; the classic mix is very flavorful, but adding extra veggies such as carrots or celery can also be delicious!

Once all your veggies are arranged neatly on top of the hummus, drizzle some extra virgin olive oil over them for added flavor. Then sprinkle olives and feta cheese (optional) over them if desired. Finally, fold up two sides of the wrap towards the center and then roll it up from one end until you reach the other side and secure it with toothpicks if needed. 

Your hummus wrap is now ready to be served! To ensure you get all the delicious flavors in every bite, cut it into halves before serving or eating. Enjoy!

3) Tuna Salad Sandwich

This classic sandwich never goes out of style! Start by combining two cans of tuna with one tablespoon of mayonnaise, ½ teaspoon of mustard, and ¼ cup of diced celery. Mix it all together until everything is evenly distributed, then spread the tuna salad onto two slices of whole-grain bread.

Top it with some lettuce (or any other leafy green) for an extra burst of nutrients! Tuna is an excellent source of protein and omega-3 fatty acids so this sandwich will give you long-lasting energy to power through your day.  

4) Turkey & Avocado Sandwich

If you’re looking for something more substantial than a salad but just as easy to make, try this turkey & avocado sandwich! Start by heating 1 teaspoon of olive oil in a pan over medium heat and add 4 ounces of thinly sliced deli turkey breast to the pan.

Cook for 2 minutes per side, then assemble your sandwich. Spread mashed avocado onto two slices of whole wheat bread, then top each slice with cooked turkey, tomato slices, lettuce leaves, red onion slices (optional), and a sprinkle of salt & pepper.

Avocado provides healthy fats, while turkey packs plenty of protein - a winning combination for lunchtime fuel!  

5) Greek Chicken Salad

Made with fresh ingredients, this is a delicious and healthy meal that is sure to please. This salad packs protein from the grilled chicken and feta cheese as well as essential vitamins and minerals to keep you nourished. The combination of flavors makes this dish both filling and satisfying.

To prepare the perfect Greek salad, start by seasoning your chicken breasts with salt and pepper and drizzling them generously with olive oil. Next, place your seasoned chicken on an oven-safe pan or grill pan over medium heat for about 10 minutes per side until cooked through. Once your chicken has cooked thoroughly, remove it from the heat and set it aside to cool before slicing it into small cubes or strips. 

In a large bowl, combine the chopped lettuce, diced tomatoes, cucumbers, bell peppers, red onions, sliced olives, and feta cheese crumbles. Drizzle the salad with olive oil, followed by the dried oregano for added flavor. Finally, add in your cooled cubed or sliced chicken pieces to complete the dish. Serve this delicious salad cold or at room temperature for the best results!

A protein-packed lunch is a perfect way to power through your afternoon. Not only will you be satisfied and energized, but you'll also be giving your body the nutrients it needs to stay healthy and strong. So next time you're at the grocery store, pick up the ingredients to make these delicious and healthy protein lunches.

Protein Lunches That Are Healthy and Delicious!

  • It is essential to have protein in our diets as it provides us with energy, helps build and maintain muscle mass, makes us feel fuller longer, and can even help reduce cravings throughout the day.

  • Packing a protein-packed lunch daily is a great way to ensure you're getting enough of this vital nutrient.

  • We’ve put together 5 protein-packed lunch ideas that are sure to fuel your day!

« Back to Blog