10-Minute High-Protein Lunch Recipes for Weight Loss

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Whether or not weight loss is your goal, these balanced meals are great for helping you stay full, satisfied and energized at lunchtime. Every serving has 575 calories or less and provides at least 15 grams of protein and 6 grams of fiber to help you feel fuller after your meal. Additionally, preparing or packing up these delicious lunches is a cinch, since they only take 10 minutes to make! You can enjoy flavorful recipes like our Buffalo Chickpea Salad or Egg Salad English-Muffin Sandwich for refreshing and nourishing lunch options.

No-Cook White Bean & Spinach Caprese Salad

This easy salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix.

Buffalo Chickpea Salad

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Photographer: Rachel Marek, Food Stylist: Lauren McAnelly

We took all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce.

Get Your Greens Wrap

Sara Haas

This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.

Spinach Salad with Quinoa, Chicken & Fresh Berries

Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless

This flavorful salad is packed with tender rotisserie chicken, juicy berries and hearty quinoa for a filling and satisfying lunch.

Egg Salad English-Muffin Sandwich

Brie Passano

When you boil eggs ahead of time, it’s easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.

Avocado Toast with Burrata

Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast to the next level for a flavorful lunch.

Cucumber-Chicken Green Goddess Wrap

Brie Passano

Cucumber and carrots add color and crunch to this healthy, robust whole-wheat wrap. The green goddess dressing is creamy with cheese and avocado and bright from lemon and herbs.

Cabbage, Tofu & Edamame Salad

Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.

Chicken Avocado BLT Wrap

Who doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.

Avocado Tuna Spinach Salad

Greg DuPree

Avocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.

Pickled Beet, Arugula & Herbed Goat Cheese Sandwich

Jacob Fox

This sandwich gets creamy notes from the goat cheese and sweet and tangy undertones from the pickled beets. Peppery arugula and chopped walnuts add nuttiness and crunch to this easy lunch.

Mason Jar Power Salad with Chickpeas & Tuna

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.

Chickpea & Kale Toast

Ted & Chelsea Cavanaugh

Fiber-rich chickpeas are paired with dark leafy kale in this toast recipe. Feta adds a briny accent that ties everything together perfectly.

Chopped Chicken & Sweet Potato Salad

This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.

3-Ingredient Teriyaki Edamame Sauté

Carolyn A. Hodges, R.D.

Whip up this high-fiber, plant-based stir-fry for a quick and convenient lunch. With savory teriyaki sauce and hearty ingredients, it’s a simple dish that has tons of flavor.

Shrimp, Avocado & Feta Wrap

Salty feta and chopped fresh vegetables keep this easy lunchtime wrap flavorful and satisfying.

Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch.

3-Ingredient Farro Bowl with Rotisserie Chicken

Carolyn Hodges

To make this hearty grain bowl, grab a salad kit from the grocery store. Then, top the kit with farro and chicken for a high-protein lunch or dinner that’s ready in minutes.

Quinoa Deli Salad

This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium.

Roasted Veggie & Tofu Brown Rice Bowl

A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.

Tex-Mex Salad

Loaded with fiber-filled beans, sweet corn, crunchy sweet pepper, smooth avocado, and spicy pico de gallo, this bold salad will satisfy your taste buds and appetite.

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