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Whether you’re at work, school or home, lunch is the mid-day meal that gets you re-energized and more focused on the rest of the day ahead. When you eat lunch, you want something that will fill you up until dinnertime. One way to satiate yourself is with a high-protein lunch. Use these five high-protein lunch recipes to have a tasty meal that satisfies your hunger.
1. Buffalo Tuna Melt
If you like tuna and a little kick, this Buffalo tuna melt is for you. The toasted bread, melted cheese and tangy Buffalo sauce make this a delicious combination that’s high in protein and tastes as if it came from a restaurant.
Start by draining canned tuna and add in celery and carrots. Mix it with ranch, Buffalo sauce and black pepper to make a Buffalo tuna salad. Toast your bread and add your desired amount of tuna to one piece of the bread. Now you can add mozzarella cheese to the sandwich and let the cheese melt. Once the bread is toasted, your hot sandwich is ready to eat with over 40 grams of protein.
2. Hummus and Veggie Wraps
If you’re vegan or have dietary restrictions, a wrap with hummus and vegetables is an excellent way to get protein. Hummus is a Middle Eastern dip made from chickpeas, a legume high in protein. It’s low in calories and pairs well with various vegetables, such as celery and carrots.
Hummus goes great on a wrap, and you can freestyle this recipe however you’d like. Start with a high-protein tortilla and layer on your favorite flavor of hummus. You can use a spoon or knife to spread the hummus around. Then add vegetables like spinach, tomato, shredded carrots, cucumber, onions, cabbage and lettuce. For some moisture, add your favorite salad dressing to the vegetables before you put them in the wrap.
3. Protein Shake
Sometimes, you may have limited time to eat lunch before heading out the door. Protein shakes are a terrific option because they take just a few minutes to make, and you can take them on the go. Plus, they’re high in protein and easy to drink because they taste great.
You can start by adding whey protein to your smoothie cup. Whey protein is an excellent protein source that is low in calories for the amount of protein you’re getting. From there, you have a lot of flexibility in your smoothie options. You can add fruits like bananas, vegetables like spinach and liquids like milk or water. Don’t forget the ice if you want a chilled shake. You can quickly drink this on the go, making it a fantastic high-protein lunch recipe.
4. Salmon-stuffed Avocados
This salmon-stuffed avocado recipe has nutritious fats and protein written all over it. This dish is ideal if you’re looking for a low-calorie, high-protein, high-fat option. Both salmon and avocados contain unsaturated fat, which people call healthy fats because they’re good for your heart and have other health benefits.
One benefit of this recipe is that it takes no cooking, so an easy meal is ready in minutes. All you need to do is combine canned salmon with Greek yogurt, celery, mayo, mustard, lime juice and seasonings. Scoop out the avocado flesh and combine it with the salmon mixture. Add everything to the avocado skin, and you’re ready to eat.
5. Black Bean Tacos
Black beans are practically a cheat code when it comes to nutrition. Like chickpeas, they’re a legume that is high in protein and contains fiber. They’re an excellent protein source for vegans, vegetarians or anybody looking for a non-meat source.
Tacos are a great option for lunch because of their flexibility. You can use them for meal prep throughout the week and save time. For this recipe, you’ll use black beans as the filling instead of ground beef or another meat source. You can make a delicious sauce with avocado, Greek yogurt, cilantro, garlic and lime juice to go on top of the tacos. All you need to do for the tacos is layer your beans with the sauce and top with cheese, lettuce and whatever else you like.
Easy High-protein Lunch Recipes
When it’s lunchtime, you want something that will hit the spot and not take long to prepare. Even if you have half an hour or less, you can still get a nutritious, tasty lunch. Try these five high-protein lunch recipes for your next meal.