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37 High-Protein Low-Calorie Meals for Lunch

When it comes to maintaining a healthy lifestyle, finding the right balance between protein intake and calorie consumption is vital. High-protein meals are an excellent way to keep you feeling full while supporting muscle growth and repair. If you’re looking to whip up delicious and nutritious lunches that tick both boxes, here are 37 high-protein, low-calorie meal ideas for your midday meal.

1. Grilled Chicken Salad

Combine grilled chicken breast with mixed greens, cherry tomatoes, and a light vinaigrette for a refreshing salad.

2. Quinoa and Black Bean Bowl

Mix cooked quinoa with black beans, diced bell peppers, and a sprinkle of cumin for a protein-packed vegetarian dish.

3. Turkey and Avocado Wrap

Use a wholemeal wrap to encase sliced turkey breast, avocado, and fresh spinach for a filling lunch option.

4. Cottage Cheese with Pineapple

Serve low-fat cottage cheese with chunks of fresh pineapple for a protein-rich, light meal.

5. Tuna Salad Lettuce Cups

Mix canned tuna with Greek yogurt, mustard, and diced celery, then serve in crunchy lettuce leaves.

6. Egg White and Spinach Omelette

Whip up an omelette using egg whites, spinach, and feta cheese for a low-calorie, high-protein treat.

7. Chickpea Salad

Combine chickpeas with diced cucumber, tomatoes, and a light lemon-olive oil dressing for a satisfying salad.

8. Greek Yogurt Parfait

Layer Greek yogurt with fresh berries and a sprinkle of oats for a sweet, protein-packed lunch.

9. Lentil Soup

Prepare a hearty lentil soup with tomatoes, carrots, and celery for a warming and nutritious meal.

10. Baked Tofu Stir-Fry

Sauté cubes of baked tofu with your choice of vegetables and a low-sodium soy sauce for a tasty vegetarian lunch.

11. Shrimp and Broccoli

Stir-fry shrimp with broccoli and garlic for a quick and protein-rich meal that’s ready in minutes.

12. Cod with Sweet Potato

Bake cod fillets with sweet potato cubes and a sprinkle of herbs for a nutritious, low-calorie alternative.

13. Chicken and Vegetable Stir-Fry

Sauté sliced chicken breast with your favourite vegetables and a splash of soy sauce for a protein-packed dish.

14. Edamame and Quinoa Salad

Combine cooked quinoa with shelled edamame, corn, and diced red onion for a vibrant salad.

15. Black Bean Soup

Blend black beans with diced tomatoes and spices for a chunky, protein-rich soup.

16. Zucchini Noodles with Pesto

Toss spiralised zucchini with a basil pesto and grilled chicken for a low-carb, protein-packed lunch.

17. Turkey Meatballs

Bake turkey meatballs and serve them with a side of steamed vegetables for a filling meal.

18. Spinach and Feta Stuffed Chicken

Stuff chicken breasts with spinach and feta, then bake until juicy for a gourmet lunch.

19. Beef and Vegetable Skewers

Grill skewers of lean beef and assorted vegetables for a visually appealing lunch that’s easy to make.

20. Egg Salad with Greek Yogurt

Prepare a classic egg salad using Greek yogurt instead of mayonnaise for a healthier twist.

21. Roasted Chickpeas

Season and roast chickpeas for a crunchy snack that’s high in protein and incredibly satisfying.

22. Cauliflower Rice Stir-Fry

Use cauliflower rice as a base for stir-fried vegetables and lean proteins, like chicken or shrimp.

23. Grilled Vegetable Wrap

Wrap grilled vegetables with hummus in a wholemeal wrap for a delicious vegetarian meal.

24. Peanut Butter Banana Smoothie

Blend together unsweetened almond milk, banana, and a spoonful of peanut butter for a nutritious smoothie.

25. Sardines on Wholemeal Toast

Top slices of wholemeal toast with sardines and a drizzle of lemon juice for a quick, protein-rich meal.

26. Thai Chicken Salad

Combine shredded chicken with cabbage, carrot, and peanuts, then dress with a zesty Thai dressing.

27. Curried Lentil and Rice

Cook lentils and brown rice with curry powder for a warm and filling dish.

28. Cairns Frittata

Whisk together eggs, potatoes, and mixed vegetables, then bake for a hearty frittata perfect for lunch.

29. Salmon and Asparagus

Grill salmon fillets alongside asparagus for a healthy, flavourful meal.

30. Prawn Cocktail

Stir together cooked prawns with low-fat Greek yogurt and diced avocado for a creamy, protein-rich option.

31. Baked Falafel

Bake falafel balls made from chickpeas and herbs, and serve with a side of tzatziki for dipping.

32. Greek Chicken Bowl

Top brown rice with grilled chicken, cucumber, olives, and a dollop of tzatziki for a Mediterranean-inspired lunch.

33. Tofu and Vegetable Curry

Simmer tofu with vegetables and coconut milk for a comforting curry that’s low in calories but rich in flavour.

34. Sweet Potato and Black Bean Tacos

Fill corn tortillas with roasted sweet potatoes and black beans for a Mexican-inspired feast.

35. Caprese Salad with Chicken

Layer fresh mozzarella, tomatoes, and basil with grilled chicken for a protein-packed salad.

36. Veggie Omelette

Whisk eggs with assorted vegetables and cook for a fluffy, nutritious meal full of protein.

37. Chicken and Bean Quesadilla

Fill a wholemeal tortilla with shredded chicken and black beans, then grill until golden for a crispy treat.

Conclusion

Incorporating these high-protein, low-calorie meals into your lunch routine can not only support your health goals but also keep your taste buds satisfied. From hearty salads to creative wraps and bowls, there’s a multitude of options to choose from. Experiment with different ingredients to find your favourites, and enjoy the benefits of nutritious eating without the added calories!

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