If you have ever been to a gym, you know how your trainer constantly emphasized progressive overload and simultaneously prioritized protein. Now you might be thinking, why is that so? Well, protein isn’t just essential for gaining muscle mass but also crucial for overall health.
Protein plays a significant role in supporting and controlling many body systems, such as hormones, enzymes, and other chemicals. When lifting weights, your body breaks down muscle fibers that need to be repaired when resting or sleeping. This repair process is where adequate protein comes into play. Protein gives the raw materials necessary to help rebuild the muscle tissue and synthesize new proteins stronger than before. In simpler terms, without adequate amounts of protein, your muscles won’t be able to grow to their full potential!
So if you’re serious about building muscle mass, make sure to include high-quality protein sources in your diet, such as lean beef, chicken, eggs, fish, or plant-based proteins like beans and lentils.
One way to add more protein to your eating routine is to have it in all your meals. Your breakfast should start with good proteins, followed by lunch, snack, and then dinner, containing one to two servings of protein each.
While protein-rich foods seem a good idea, we often need more ideas on how to add more protein options to the diet. To end this confusion, we have compiled a list of 7 easy-to-make high-protein lunch options that will keep you full longer and help you gain muscle.
Benefits of Eating More Protein
Before we dig deep into healthy and easy high-protein recipes, let’s take a quick look at the benefits of eating more protein in the diet regarding weight loss and muscle gain purposes.
Having protein as part of your diet can be incredibly beneficial for losing weight and gaining muscle. Protein is an essential nutrient for the body, helping to build and repair muscles, give us energy, and keep our metabolism working efficiently. When it comes to weight loss or muscle gain, protein is vital! Here are just a few of the benefits of having enough protein in your diet:
- Helps Burn More Calories: Eating more protein helps increase metabolic rate, which helps burn extra calories throughout the day. Because proteins take longer to digest than fats and carbs, they help you feel fuller longer, too – helping cut down on those pesky cravings that can lead to overeating.
- Preserves Muscle Mass: Eating enough protein helps preserve the muscle you already have, meaning that when you cut calories to lose weight, you won’t lose much of your hard-earned gains.
- Increases Strength and Power: Protein is the critical macronutrient for increasing strength and power during workouts. It helps speed up recovery so you can return to the gym faster to continue building muscle.
So if you want to lose weight and build muscle, ensure you get enough protein in your diet. Not only will it help keep your metabolism running efficiently, but it’ll also help preserve your existing muscle mass while helping create more!
Related article: High Protein Recipes for the Whole Day
7 High-Protein Lunch Options
Following are some quick to make, and delicious high-protein lunch options for you:
1. Grilled Chicken Salad with Mixed Greens and Veggies
This Grilled Chicken Salad with Mixed Greens and Veggies is the perfect go-to meal for busy weeknights. It’s a delicious, healthy dinner that comes together in no time! Here’s how to make it:
Ingredients:
- 2 chicken breasts, boneless and skinless
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/2 cup mixed greens (spinach, kale, arugula, etc.)
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 1/4 cup cucumber, sliced
- 2 tablespoons Parmesan cheese, grated or shaved
- 2 tablespoons balsamic vinegar
Instructions:
- Preheat your grill or grill pan to medium-high heat. Drizzle the chicken breasts with olive oil and season with salt and pepper. Grill for 6 minutes per side or until cooked through. Set aside to cool, then cut into cubes.
- Combine the mixed greens, cherry tomatoes, red onion, cucumber, Parmesan cheese, and balsamic vinegar in a large bowl. Toss together until well combined.
- Add the grilled chicken cubes to the salad and toss again until evenly distributed. Serve immediately and enjoy!
Nutritional Content:
- Calories: 183
- Protein: 24g
- Carbohydrates: 28g
- Fats: 7g
- Fiber: 5g
This Grilled Chicken Salad with Mixed Greens and Veggies is a great way to get some protein into your diet. The mix of greens, tomatoes, red onion, cucumber, and Parmesan cheese makes this an incredibly nutrient-rich meal. All these ingredients are packed with vitamins, minerals, and antioxidants essential for our health.
Related article: Lose Weight With These 5 Vegan Diet Tips
2. High-Protein Lunch Bowl Recipe
With a flavorful combination of quinoa, black beans, red peppers, cucumbers, and carrots, this high-protein lunch bowl will surely be a hit! Here’s how to make it:
Ingredients:
- 2 cups cooked quinoa
- 1/2 cup black beans, drained and rinsed
- 1/4 cup diced red peppers
- 1/4 cup diced cucumbers
- 1/2 cup shredded carrots
- two tablespoons of olive oil
- two tablespoons of balsamic vinegar
- Salt and pepper to taste
Instructions:
- Add the cooked quinoa, black beans, red peppers, cucumbers, and carrots to a medium bowl. Stir together until combined.
- Drizzle over the olive oil and balsamic vinegar—season with salt and pepper to taste.
- Serve in the lunch bowl and enjoy!
Nutritional Content:
- Calories: 478 kcal
- Protein: 19 g
- Total Fat: 16 g
- Carbohydrates: 66 g
- Fiber: 11 g
- Sugar: 5 g
This high-protein lunch bowl is perfect for fueling your body with satisfying, nutritious ingredients. Packed with 19 grams of protein, this dish will keep you full all afternoon.
3. Tuna Salad Sandwich on Whole Grain Bread
This delicious high-protein Tuna Salad sandwich will satisfy your hunger and fill you with everything you need. It’s perfect for lunch or a snack on the go!
Ingredients:
- 2 cans of tuna in water, drained
- 1/4 cup finely chopped celery
- 2 tablespoons of minced red onion
- 1/3 cup plain Greek yogurt (or mayonnaise if preferred)
- 2 tablespoons Dijon mustard
- Salt and pepper, to taste
- Whole grain bread (2 slices per sandwich)
Instructions:
- Combine tuna, celery, red onion, yogurt (or mayonnaise), mustard, salt, and pepper in a medium bowl.
- Toast the bread slices in a toaster oven or skillet over medium heat.
- Divide the tuna salad evenly between two slices of bread and serve immediately.
Nutritional Content:
- Calories: 416
- Protein: 29g
- Fat: 10g
- Carbohydrates: 40g
- Fiber: 8g
This high-protein tuna salad sandwich is a perfect meal or snack for those looking to up their protein intake. It’s packed with lean proteins, healthy fats, and complex carbohydrates to fuel your day and satisfy you throughout the afternoon.
4. Egg White Omelet with Spinach, Mushrooms, and Cheese
This high-protein Egg White Omelet with Spinach, Mushrooms, and Cheese is a delicious and nutritious way to start your day. This easy-to-make omelet will give you all the energy you need for the day!
Ingredients:
- 6 egg whites
- 1/2 cup of chopped spinach
- 1/4 cup of sliced mushrooms
- 2 tablespoons of shredded cheese (cheddar or mozzarella)
- Salt and pepper to taste
Instructions:
- In a medium bowl, whisk together the egg whites until light and frothy. Add salt and pepper to taste.
- Heat a nonstick pan on medium heat. Add the egg whites and cook until almost set.
- Layer the spinach, mushrooms, and cheese over one-half of the omelet. Fold the other half of the omelet over and press down lightly to ensure everything is securely inside.
- Cook for another two minutes or until the cheese is melted and the egg whites are fully cooked.
- Serve hot with your favorite sides, such as avocado slices or roasted tomatoes!
Nutritional Content:
- Calories: 170
- Protein: 22
- Fats: 8
- Carbohydrates: 14
- Fiber: 3
- Sugar: 4
This delicious and nutritious omelet is a great way to start your day. Not only does it taste great, but it’s also high in protein and fiber, which helps to keep you fuller for longer and provides essential nutrients your body needs. The combination of ingredients makes it an excellent source of several vitamins and minerals such as iron, magnesium, potassium, vitamin A, vitamin C, and folate.
Related article: How to Make Spicy Scrambled Eggs – The Ultimate Recipe
5. High Protein Lentil Soup with Whole Grain Bread
High Protein Lentil Soup with Whole Grain Bread is a hearty and healthy meal with a protein punch! This easy-to-make recipe fills you up and provides essential nutrients, including vitamins, minerals, fiber, and protein for muscle growth.
Ingredients:
- 1 cup of lentils (rinsed)
- 2 cups of vegetable broth
- 1 onion (diced)
- 2 cloves of garlic (minced)
- 2 carrots (peeled and diced)
- 2 celery stalks (diced)
- 1 tablespoon of olive oil
- 2 teaspoons of ground cumin
- 2 sprigs of fresh thyme
- 1 bay leaf
- Salt and pepper to taste
- 4 slices whole grain bread
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrots, celery, and sauté for 5 minutes until the vegetables are softened.
- Add the lentils and vegetable broth to the pot along with the cumin, thyme leaves, and bay leaf. Mix everything and bring it to a boil.
- Reduce the heat to low and simmer for 25 minutes, stirring occasionally. Remove the bay leaf and season with salt and pepper to taste.
- Serve the soup with slices of whole-grain bread or overcooked grains such as quinoa or brown rice. Enjoy!
Nutritional Content:
- Calories: 360
- Protein: 14g
- Fat: 18g
- Carbohydrates: 48g
- Fiber: 15g
Lentils are a great source of vegan-friendly protein packed with fiber, vitamins, and minerals. This high-protein soup is an excellent source of complex carbohydrates, which provide energy for your body, while the fiber helps slow digestion and promote satiety. The combination of lentils and whole grain bread offers a complete protein profile providing all nine essential amino acids your body needs for optimal health.
6. Grilled Salmon with Roasted Vegetables
This grilled salmon with roasted vegetables is the perfect addition to your lunch. Read below to find this recipe:
Ingredients:
- four salmon fillets
- two tablespoons of olive oil
- one teaspoon of garlic powder
- ½ teaspoon paprika
- Salt and pepper to taste
- two sweet potatoes chopped into cubes
- one red onion, chopped into cubes
- three carrots, chopped into slices
Instructions:
- Preheat oven to 375°F (190°C). Line a baking sheet with foil or parchment paper and set aside.
- Mix the olive oil, garlic powder, paprika, salt, and pepper in a medium bowl. Rub this mixture all over the salmon fillets and place on the lined baking sheet.
- Place the potato, red onion, and carrots in a large bowl. Toss with olive oil, salt, and pepper to taste. Spread vegetables around salmon fillets on the baking sheet.
- Bake for 15-20 minutes or until salmon is cooked and vegetables are tender.
Nutritional Content:
- Calories: 312
- Protein: 31g
- Fats: 17g
- Carbohydrates: 4g
- Fiber: 2g
Enjoying this Grilled Salmon with Roasted vegetable dish provides an excellent source of high-quality proteins that have all nine essential amino acids our bodies need and vitamins A and C from the vegetables, which can help support your immune system. The healthy fat in the salmon helps to keep you feeling fuller for longer and provides essential Omega-3 fatty acids.
7. Greek Yogurt with Mixed Berries and Nuts
Looking for a delicious snack that is also high in protein? Look no further than this tasty Greek Yogurt with Mixed Berries and Nuts! You will get a strong dose of vitamins, minerals, fiber, and antioxidants, and the meal also packs a hefty 18 grams of protein.
Ingredients:
- ½ cup plain or vanilla Greek yogurt
- ¼ cup frozen mixed berries
- 2 tablespoons chopped walnuts or other nut of choice
- 1 teaspoon honey (optional)
Instructions:
- Mix the yogurt and berries in a medium bowl until it forms an even mixture.
- Add your desired walnuts to the yogurt mixture and stir until everything is evenly combined.
- Drizzle with honey, if desired.
Nutritional Content:
- Calories: 192
- Protein: 18 grams
- Fat: 11 g
- Carbs: 13 g
- Fiber: 2 g
The great thing about this recipe is that it’s customizable – you can replace the walnuts with your favorite nut, add extra honey for a sweeter taste, or even top it off with some chocolate chips for an added crunch. The protein content will also keep you energized and full throughout the day. Try this high-protein Greek Yogurt recipe – you won’t regret it!
Related article: Healthy Smoothie Recipes for Athletes
Final Words
Mixing up your protein sources is a great way to get all the essential amino acids you need for muscle repair and growth. So eat high-protein foods such as tofu, legumes, dairy products, nuts, and seeds. Also, don’t forget to stay hydrated – water helps your body digest those proteins more efficiently!
Make sure to incorporate enough quality proteins into your diet for your body to be able to build new muscle tissue and gain that lean physique you’re striving for! With adequate amounts of protein in your nutrition plan, you’ll be on track toward reaching your fitness goals in no time.
