Explore a variety of high-protein, low-calorie lunch recipes that are delicious, easy to prepare, and perfect for fueling your day. Enjoy satisfying meals while staying on track with your health goals.
Healthy Lunches with Big Flavor: High-Protein, Low-Calorie Lunch Recipes You’ll Love!
Lunch isn’t just a meal!
It’s a much-needed break to refuel your body and recharge for the rest of the day. High-protein, low-calorie recipes make that break both healthy and enjoyable.
Whether you’re feeding the family or prepping lunches for the week, these ideas keep eating healthy simple and exciting.
They’re full of flavor and satisfaction!
Why These Meals Work for the Whole Family
These high-protein, low-calorie lunch recipes are great for meal prep, work lunches, and family meals.
Make milder versions for kids and add extra spices and veggies for adults. With one set of meals that works for everyone, you save time and effort.
Best of all, these recipes are healthy, tasty, and family-friendly!
Your Journey to Healthy Eating 🌿🍽️
High-protein, low-calorie lunches aren’t just a midday meal!
They’re a simple lifestyle upgrade. By choosing protein-packed meals without extra calories, you stay full, energized, and focused.
With a little planning and creativity, you can enjoy delicious, satisfying lunches that support your health goals without feeling boring or repetitive.
Delicious & Nutritious: High-Protein, Low-Calorie Lunch Recipes for Every Day!
Tuna Salad (Easy & Healthy)
Recipe by Eating Bird Food
Ready in ~ 15 minutes
Yields ~ 2 servings
Why You’ll Love It ~ Made with creamy Greek yogurt instead of mayo, tangy dill pickles and fresh parsley add bright, savory flavor. A delicious, healthier low-calorie twist on the classic.
Get the Recipe for Tuna Salad!
Nutritional Info
Calories: 298kcal
Carbohydrates: 4g
Protein: 39g
Beef Cabbage Bowls
Recipe by Skinny Fitalicious
Ready in ~ Prep: 10 mins, Cook: 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ Crunchy cabbage and seasoned lean beef tossed in a savory coconut aminos–sriracha sauce, then topped with green onions and sesame seeds. Hearty, satisfying, and still nice and light!
Get the Recipe for Beef Cabbage Bowls!
Nutritional Info
Calories: 232 kcal
Carbohydrates: 14g
Protein: 27g
Sweet and Spicy Gochujang Chicken Bowls
Recipe by Ambitious Kitchen
Ready in ~ Prep: 15 mins Cook: 15 mins
Yields ~ 4 servings
Why You’ll Love It ~ Lean ground chicken and vibrant veggies cooked in a tangy, spicy gochujang sauce. Serve over rice or noodles and finish with fresh garnishes for a balanced, protein-packed meal.
Get the Recipe for Gochujang Chicken Bowls!
Nutritional Info (not including rice)
Calories: 294cal
Carbohydrates: 20.3g
Protein: 26g
15 Minute Garlic Shrimp Zoodles
Recipe by Salt & Lavender
Ready in ~ Prep: 8 mins Cook: 7 mins
Yields ~ 2 servings
Why You’ll Love It ~ Garlic + shrimp + zucchini noodles = low-carb heaven in just 15 minutes! This quick and easy dish is perfect for a healthy, low-carb lunch or dinner!
Get the Recipe for Garlic Shrimp Zoodles!
Nutritional Info
Calories: 276kcal
Carbohydrates: 9g
Protein: 38g
Egg Roll in a Bowl
Recipe by Haute and Healthy Living
Ready in ~ Prep: 10 mins, Cook: 18 mins
Yields ~ 3 servings
Why You’ll Love It ~ One of the best low-carb and low-calorie meals! It is incredibly easy to make and highly customizable. All the deliciousness of an egg roll in a protein-packed bowl!
Get the Recipe for Egg Roll in a Bowl!
Nutritional Info
Calories: 325 kcal
Carbohydrates: 14g
Protein: 32g
Herb Smashed Chickpea Salad Stuffed Pitas
Recipe by Wandering Chickpea
Ready in ~ 10 mins
Yields ~ 2 servings
Why You’ll Love It ~ A quick 10-minute vegan meal that’s optionally gluten-free. Fresh herbs, creamy avocado, crunchy veggies, and tangy capers all tucked into a warm pita pocket for a healthy, delicious lunch.
Get the Recipe for Herb Smashed Chickpea Salad Stuffed Pitas!
Nutritional Info
Calories: 347kcal
Carbohydrates: 87g
Protein: 24g
Thai Steak Salad
Recipe by The Almond Eater
Ready in ~ Prep: 10 mins Cook: 7 mins
Yields ~ 4 servings
Why You’ll Love It ~ Made with juicy sirloin steak strips paired with refreshing vegetables. Tossed in a zesty homemade dressing, this salad is ideal for a light, yet satisfying meal!
Get the Recipe for Thai Steak Salad!
Nutritional Info
Calories: 361kcal
Carbohydrates: 15g
Protein: 30g
Big Mac Salad
Recipe by Easy Weeknight Recipes
Ready in ~ Prep: 15 mins Cook: 10 mins
Yields ~ 6 servings
Why You’ll Love It ~ All the classic Big Mac flavors you love, but made lighter. Packed with nourishing ingredients, this low-carb, gluten-free salad is a satisfying, guilt-free twist on the original.
Get the Recipe for Big Mac Salad!
Nutritional Info
Calories: 358kcal
Carbohydrates: 10g
Protein: 22g
Fish Taco Bowls with Avocado Crema
Recipe by Platings and Pairings
Ready in ~ Prep: 15 mins Cook: 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ A fresh, zesty twist on taco night with tender fish, vibrant veggies, and a creamy avocado topping. Ready in 30 minutes and full of bright flavor.
Get the Recipe for Fish Taco Bowls with Avocado Crema!
Nutritional Info
Calories: 397kcal
Carbohydrates: 44g
Protein: 28g
Epic Mason Jar Cobb Salad with Ranch
Recipe by Joyful Healthy Eats
Ready in ~ 15 mins
Yields ~ 4 servings
Why You’ll Love It ~ Every bite is flavorful with crispy bacon, creamy avocado, and crunchy veggies.
Get the Recipe for Mason Jar Cobb Salad!
Nutritional Info
Calories: 322 kal
Carbohydrates: 13 g
Protein: 36 g
Sheet Pan Chicken Tinga Bowls
Recipe by Pinch of Yum
Ready in ~ 45 minutes
Yields ~ 3-4 servings
Why You’ll Love This ~ Tender, juicy chicken tinga roasted with colorful veggies. Great on its own or served with rice, quinoa, or cauliflower rice. Best of all, it’s a one-sheet-pan meal!
Get the Recipe for Sheet Pan Chicken Tinga Bowls!
Nutritional Info
Calories: 356kcal
Carbohydrates: 16.3g
Protein: 31.4g
Honey Sriracha Glazed Meatballs
Recipe by Eat Your Self Skinny
Ready in ~ Prep: 10 mins Cook: 25 mins
Yields ~ 8 servings
Why You’ll Love This ~ Turkey meatballs coated in a sweet honey and spicy sriracha sauce. It can be served as a whole meal with rice or noodles. Also, it takes less than 30 minutes to prepare!
Get the Recipe for Honey Sriracha Glazed Meatballs!
Nutritional Info
Calories: 296kcal
Carbohydrates: 18.7g
Protein: 26.9g
Moroccan Chicken Salad with Chimichurri
Recipe by Skinny Ms
Ready in ~ 15 mins
Yields ~ 1.5 cups salad
Why You’ll Love It ~ This bright and fun Moroccan salad is a perfect balance of creamy and crunchy texture!
Get the Recipe for Moroccan Chicken Salad!
Nutritional Info
Calories: 300kcal
Carbohydrates: 10g
Protein: 23g
Caribbean Jerk Shrimp with Cauliflower Rice
Recipe by Eat Your Self Skinny
Ready in ~ Prep: 5 mins Cook: 25 mins
Yields ~ 4 servings
Why You’ll Love This ~ Juicy, succulent shrimp skewers in a Caribbean jerk seasoning with nutritious rice! 1/4th serving of this recipe has 23.9 g of protein and 324 kcal of calories.
Get the Recipe for Caribbean Jerk Shrimp with Cauliflower Rice!
Nutritional Info
Calories: 324kcal
Carbohydrates: 35.9g
Protein: 23.9g
Spiralized Zucchini Chicken Noodle Soup Jars
Recipe by The Girl on Bloor
Ready in ~ Prep: 15 mins Cook: 15 mins
Yields ~ 6 servings
Why You’ll Love This ~ Packed with nutritious ingredients like diced chicken breast, spiralized zucchini noodles, celery, and carrots. A perfect low-carb dinner meal prep idea!
Get the Recipe for Spiralized Zucchini Chicken Noodle Soup Jars!
Nutritional Info
Calories: 256kcal
Carbohydrates: 20g
Protein: 26g
Vegan Tempeh Gyros
Recipe by Jessica in the Kitchen
Ready in ~ Prep: 25 mins, Cook: 10 mins
Yields ~ approx 23 g
Why You’ll Love It ~ Thin slices of marinated tempeh roasted until flavorful, then tucked into a pita with your favorite Greek toppings. A high-protein vegetarian gyros that’s perfect for anyone who loves Greek flavors.
Get the Recipe for High Protein Vegan Tempeh Gyros!
Nutritional Info
Calories: 239kcal
Carbohydrates: 14g
Protein: 23g
Grilled Chicken Caprese Salad
Recipe by Skinny Taste
Ready in ~ Prep: 10 mins, Cook: 15 mins
Yields ~ 4 servings
Why You’ll Love It ~ Grilled chicken cutlets topped with fresh mozzarella, tomatoes, basil, and a drizzle of balsamic glaze. High-protein, low-calorie, and ready in under 30 minutes.
Get the Recipe for Grilled Chicken Caprese Salad!
Nutritional Info
Calories: 284kcal
Protein: 34g
Carbohydrates: 13g
Healthy Chicken Gyros
Recipe by Lauren Fit Foodie
Ready in ~ Prep: 5 mins, Cook: 10 mins
Yields ~ 5 servings
Why You’ll Love It ~ A light yet satisfying chicken meal with juicy, seasoned chicken wrapped in soft pita, fresh veggies, and a tangy sauce. High-protein, low-calorie, and full of Mediterranean flavor!
Get the Recipe for Healthy Chicken Gyros!
Nutritional Info
Calories: 186kcal
Protein: 32g
Carbohydrates: 1g
Air Fryer Chicken Breast (Without Breading)
Recipe by Love And Other Spices
Ready in ~ Prep: 5 mins, Cook: 20 mins
Yields ~ 2 servings
Why You’ll Love It ~ A great recipe for meal prep. Easy, quick, and nutritious!
Get the Recipe for Air Fryer Chicken Breast (Without Breading)!
Nutritional Info
Calories: 280kcal
Carbohydrates: 2.9g
Protein: 38g
Chinese Chicken Salad
Recipe by Craving Home Cooked
Ready in ~ 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ This hearty and flavorful chicken salad recipe is packed with colorful veggies and bold flavors. Plus, it comes together in 20 minutes!
Get the Recipe for Chinese Chicken Salad!
Nutritional Info for One Serving
Calories: 272kcal
Carbohydrates: 19g
Protein: 21g
Street Corn Chicken Salad
Recipe by Fit Foodie Finds
Ready in ~ Prep Time: 30 mins, Cook Time: 15 mins
Yields ~ 8 servings
Why You’ll Love It ~ Tons of veggies, shredded chicken, and a street corn sauce. It is a fun, flavorful salad that is great for meal prep!
Get the Recipe for Street Corn Chicken Salad!
Nutritional Info
Calories: 334kcal
Carbohydrates: 24g
Protein: 21g
And there you have it – easy high-protein low-calorie lunch recipes for you to try!
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Nutritional Information Disclaimer
Nutritional information on Kurry Kitchen (https://kurrykitchen.in) is an estimate and may vary based on brands and ingredients used. For precise information, please consult a nutritionist. Kurry Kitchen is not liable for any discrepancies or adverse effects resulting from the preparation or consumption of the recipes provided on this site.
