Top 7 Low-Calorie, High-Protein Lunch Recipes

Power through your midday with these balanced, delicious lunches that balance calories while delivering high protein. Ideal for maintaining energy and fullness

1-Grilled Chicken Avocado Salad

Ingredients:

• 4 oz grilled chicken breast
• 2 cups mixed greens avocado cherry tomatoes, cucumber
• 1 tbsp lemon
• Tahini dressing

Calories: 280, Protein: 35g

Throw in chicken greens and veggies. Top with avocado and a dressing drizzle mix of tahini, lemon juice, water, and garlic.

2-Turkey Lettuce Wraps

Ingredients:

• Lean ground turkey
• 4 oz butter
• Lettuce leaves
• Shredded carrots
• Bell pepper
• 1 tbsp diced low-sodium soy sauce
• Ginger
• Garlic

Calories: 250, Protein: 30g

Sauté turkey with ginger, garlic, and soy sauce. Fill with veggies and spoon into lettuce leaves. Optional: sprinkle sesame seeds.

3-Tuna-Stuffed Avocado

Ingredients:

• 1 can water-packed tuna drained
• Avocado
• Lemon juice
• Diced celery
• Red onion
• 1 tbsp Greek yogurt replacing mayo

Calories: 220, Protein: 25g

Mix tuna, celery, onion, yogurt, and lemon. Cut the avocado lengthwise through the center, removing the pit, and fill it with tuna salad.

4-Lentil Veggie Soup

Ingredients:

• 1 cup lentils
• 1 cup chopped zucchini
• Carrots and celery
• 1 cup crushed tomatoes
• 2 cups low-sodium veggie broth
• Garlic
• Cumin

Calories: 240, protein: 18g

Sauté garlic and vegetables. Add broth, tomatoes, lentils, and spices. Simmer for 20 minutes.

5-Shrimp Zucchini Noodle Bowl

Ingredients:

• 4 oz shrimp
• 2 cups spiralized zucchini
• 1 tsp olive oil
• Garlic
• Cherry tomatoes
• 1 tbsp Parmesan (optional)

Calories: 230, Protein: 26g

Sauté garlic and shrimp in oil. Add tomatoes and zucchini noodles and toss until tender. Sprinkle with Parmesan or red pepper flakes.

6-Quinoa Edamame Bowl

Ingredients:

• 1 cup cooked quinoa
• 1 cup shelled edamame
• 1 cup shredded purple cabbage
• 1 cup diced cucumber
• 1 tbsp sesame
• Ginger dressing

Calories: 270, protein: 16g

Combine quinoa, edamame, and veggies. Dress lightly with soy sauce, rice vinegar, ginger, and a dash of honey.

7-Spicy Black Bean Turkey Chili

Ingredients:

• 4 oz lean ground turkey
• 1 cup black beans
• 1 cup diced tomatoes chili powder
• Cumin, onion
• Cup of low-sodium broth

Calories: 300, Protein: 28g

Brown the turkey and onions. Add beans, tomatoes, broth, and spices. Simmer for 1520 minutes. Top with fresh cilantro or jalapeños.

Tips for Success

Batch prep Cook soups, chili, or quinoa bowls in bulk for easy lunches.

Boost flavor. Use herbs like cilantro and basil, spices, citrus, or hot sauce instead of calorie-dense sauces.

Swap proteins. Replace tofu, tempeh, or chickpeas with plant proteins.

These recipes are a balance of simplicity, flavor, and health—ideal for work lunches or quick home dinners.

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