{"id":214991,"date":"2025-06-26T04:47:09","date_gmt":"2025-06-26T04:47:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/214991\/"},"modified":"2025-06-26T04:47:09","modified_gmt":"2025-06-26T04:47:09","slug":"15-easy-high-protein-lunch-recipes-for-more-energy","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/214991\/","title":{"rendered":"15+ Easy High-Protein Lunch Recipes for More Energy"},"content":{"rendered":"

If you\u2019re running out of steam in the middle of the day, you might find that eating more protein with your lunch could help you stay energized. Protein is a key nutrient<\/a> that our body relies on for sustained energy, and all of these lunch recipes have at least 15 grams<\/a> per serving thanks to ingredients like chicken, fish and legumes. Plus, they each come together in 30 minutes or less, making them great options for busy weekdays. Try our Open-Face Tomato & Burrata Sandwich or Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad for an easy lunch that could help you avoid an afternoon slump.\n<\/p>\n

Love any of these recipes? Tap “Save” to add them to MyRecipes<\/a>, your new, free recipe box for EatingWell.<\/p>\n

Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad <\/p>\n

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.<\/p>\n

This lemony salmon rice bowl is a fresh and satisfying meal that\u2019s quick and flavorful. Flaky broiled salmon is drizzled with a zesty lemon dressing that brightens the entire dish. It\u2019s served over a bed of fluffy brown rice, which absorbs the citrusy flavors. On the side, a crisp salad of cucumber, cherry tomatoes and feta cheese brings creaminess and a refreshing crunch.\n<\/p>\n

Open-Face Tomato & Burrata Sandwich <\/p>\n

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n

This open-face tomato-and-burrata sandwich is a vibrant, summery dish that combines creamy burrata with juicy, ripe tomato slices. A spicy-sweet jalape\u00f1o and roasted red pepper relish adds bold flavor and a touch of heat that balances the richness of the cheese.\n<\/p>\n

Ginger-Soy Zucchini Noodles with Shrimp <\/p>\n

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n

These ginger-soy zucchini noodles with shrimp are a light, flavorful no-cook dish that\u2019s perfect for warmer days. Thinly sliced zucchini offers a crisp and refreshing base, while the sauce, made with ginger, soy and lime juice, adds bold and bright flavors. Precooked shrimp make this meal fast and convenient\u2014just toss everything together and serve! It\u2019s a fresh, protein-packed bowl that comes together in minutes.\n<\/p>\n

Panzanella with Burrata & Tuna <\/p>\n

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n

This panzanella with burrata and tuna is a vibrant no-cook meal that\u2019s bursting with fresh flavor. Juicy tomatoes, ciabatta and thinly sliced onion form the heart of this refreshing salad. Creamy burrata adds richness, while high-quality canned tuna packed in oil brings savory depth. The oil from the tuna can is used to dress the salad, infusing it with extra flavor and tying all the ingredients together.\n<\/p>\n

No-Cook Black Bean Taco Bowls <\/p>\n

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n

These black bean taco bowls with lime crema are a refreshing no-cook meal perfect for busy days. They feature hearty black beans, veggies and zesty toppings layered over crispy cabbage and lettuce. The lime crema adds a tangy, creamy finish that brings all the flavors together. Enjoy these effortless bowls with the suggested toppings below, or customize them with your own favorites.\n<\/p>\n

Cucumber-Salmon Salad Sandwich <\/p>\n

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.<\/p>\n

This salmon-and-cucumber sandwich served on rye bread combines flaky canned salmon with crisp cucumber slices and a smear of cream cheese. Fresh dill and a squeeze of lemon juice add brightness, while a pinch of cracked pepper enhances the savory flavor profile.\n<\/p>\n

High-Protein Pasta Salad <\/p>\n

Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle<\/p>\n

This high-protein pasta salad is a satisfying dish packed with plant-based protein from chickpea pasta and chickpeas, with an extra boost coming from fresh mozzarella cheese pearls. Tossed with fresh veggies and flavored with zingy za\u2019atar seasoning, this salad is perfect for meal prep, a quick lunch or a satisfying dinner.\n<\/p>\n

Marry Me Chicken Salad Sandwich <\/p>\n

Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley<\/p>\n

This Marry Me Chicken Salad Sandwich takes the satisfying combination of creamy, savory and tangy flavors from the original dish and gives it the sandwich treatment. We add a handful of peppery arugula to give a vibrant bite to every mouthful, but you can use baby spinach in its place if you prefer.\n<\/p>\n

Chickpea Chopped Salad with Pita Chips <\/p>\n

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel<\/p>\n

This chickpea, cucumber and tomato salad is fresh and delicious. Packed with crunchy pita chips, creamy feta and briny olives, this salad delivers vibrant flavors in every bite. Enjoy it as a side dish or add grilled or roasted chicken or salmon to make it a main dish.\n<\/p>\n

Cucumber-Avocado-Tomato Sandwich <\/p>\n

Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer<\/p>\n

This tomato, cucumber and avocado sandwich is the perfect light and easy lunch. With a few fresh ingredients, you can have a satisfying meal in just 10 minutes. Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you\u2019ve got a quick and wholesome sandwich at the ready!\n<\/p>\n

Avocado Tuna Salad Sandwich <\/p>\n

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley<\/p>\n

This avocado tuna salad sandwich is the mash-up you\u2019ve been waiting for! It takes classic tuna salad and adds a creamy twist with ripe avocado for a fresh, buttery flavor and texture. It\u2019s the ideal upgrade to your usual tuna salad, and it\u2019s sure to become your new favorite lunchtime sandwich for work or home.\n<\/p>\n

Turkey BLT Wraps <\/p>\n

This delicious kid-friendly twist on a classic BLT includes turkey. The extra protein makes a filling, healthy lunch to pack up for school or work.\n<\/p>\n

10-Minute Tuna Melt <\/p>\n

Joy Howard<\/p>\n

This variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo’s place in the salad\u2014along with crunchy celery, roasted red bell peppers and scallions\u2014for a satisfying lunch with less saturated fat.\n<\/p>\n

Cashew Chicken Lettuce Wraps <\/p>\n

Photography \/ Greg DuPree, Styling \/ Ali Ramee \/ Christine Keely<\/p>\n

This recipe produces a large batch of sweet-and-spicy ground chicken studded with crunchy cashews and celery\u2014making it great for easy weeknight entertaining or meal prepping.\n<\/p>\n

Caprese Sandwich <\/p>\n

Photographer \/ Jennifer Causey, Food Stylist \/ Karen Rankin, Prop Stylist \/ Christine Keely<\/p>\n

This caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.\n<\/p>\n

3-Ingredient Creamy Rotisserie Chicken Salad <\/p>\n

Carolyn Hodges<\/p>\n

We put a flavor twist on the classic chicken salad by using a lemon-herb mayonnaise. Try other mayo varieties\u2014like roasted garlic or chipotle lime\u2014in this fast, no-cook lunch recipe. Serve this rotisserie chicken salad with whole-grain crackers.\n<\/p>\n

Crispy Smoked Tofu & Coleslaw Wraps <\/p>\n

Johnny & Charlotte Autry<\/p>\n

Tossing the smoked tofu in cornstarch then pan-frying makes it super-crispy. Drizzle with hot honey or your favorite hot sauce to spice it up a little.\n<\/p>\n

High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette <\/p>\n

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen<\/p>\n

This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.\n<\/p>\n

Loaded Chicken & Broccoli Salad <\/p>\n

Photographer: Hannah Hufham, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley<\/p>\n

This loaded chicken and broccoli salad is a protein-packed powerhouse that doesn\u2019t skimp on the classic \u201cloaded\u201d flavors you love. With tender, juicy chicken and crisp, fresh broccoli as the base, this salad delivers a satisfying bite in every forkful. A creamy dressing ties everything together, while mix-ins like crispy bacon, shredded cheese and scallions add layers of flavor. It\u2019s the perfect salad for a high-protein lunch or dinner that keeps you full and energized.<\/p>\n","protected":false},"excerpt":{"rendered":"If you\u2019re running out of steam in the middle of the day, you might find that eating more…\n","protected":false},"author":2,"featured_media":214992,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-214991","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114747857061424624","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/214991","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=214991"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/214991\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/214992"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=214991"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=214991"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=214991"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}