Your Guide to Eating Healthy: High Protein Low Calorie Lunch Recipes!

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 is more than just a midday meal; it’s a well-deserved break from your busy day to nourish your body and recharge your energy for the hours ahead.

High-protein, low-calorie lunch recipes are not only practical and enjoyable but also perfectly aligned with your health goals, making them a go-to choice for everyday eating.

Whether you’re preparing a quick meal to feed the whole family or meal-prepping for the week for fast lunches, these high protein low calorie lunch ideas will keep you excited about eating healthy. 

Best of all, they’re packed with flavor and satisfaction, so you can enjoy every bite while staying on track with your goals.

Why These Meals Work for the Whole Family

These high-protein, low-calorie lunch recipes aren’t just ideal for meal preppers or working professionals—they’re incredibly versatile and perfect for the entire family.

For kids, you can prepare milder, more approachable versions of these meals. For adults, create larger portions, enhance the flavors with extra spices and seasonings, and pack in additional vegetables for a nutritious boost.

By planning a single set of meals that caters to everyone’s needs, you’ll save time, effort, and energy. Best of all, these recipes are both healthy and delicious, making them a win-win for the whole family!

How to Adapt to Your Lifestyle

For Home-Based Workers:

Opt for quick, one-pot meals that are protein-rich, satisfying, and low in calories—perfect for fueling your day with less effort and minimal time.

For Office-Goers:

Pack lunch recipes that are easy to carry, enjoyable cold, and don’t require reheating. Think salads, sandwiches, wraps, and other convenient, flavorful options.

For Parents:

High-protein, kid-friendly lunch ideas like mini wraps, pinwheels, and sandwiches are perfect for the whole family. Prepare these delicious and nutritious recipes that everyone will love!

For Fitness Enthusiasts:

These protein-packed recipes, with adequate carbs for energy but without extra calories, are perfect for recovery and muscle growth post-workout.

Your Journey to Healthy Eating

High-protein, low-calorie lunch recipes are more than just a midday meal—they’re a lifestyle upgrade.

By focusing on protein-packed meals without the extra calories and being mindful in your preparation, you can create lunches that not only satisfy your hunger but also fuel your day.

With a little planning and creativity, you can enjoy delicious, satisfying meals that support your health goals, while not being boring or repetitive.

Delicious & Nutritious: High-Protein, Low-Calorie Lunch Recipes for Every Day!


Tuna Salad (Easy & Healthy) 

Tuna Salad (Easy & Healthy) Recipe by Eating Bird Food

Recipe by Eating Bird Food

Ready in ~ 15 minutes

Yields ~ 2 servings

Why You’ll Love It ~ This flavorful tuna salad recipe swaps most of the mayo for creamy Greek yogurt, offering a lighter, protein-packed twist. Savory dill pickles add a tangy kick, and fresh parsley is tossed in for a burst of freshness. A healthier, delicious, low-calorie lunch alternative to the classic!

Get the Recipe for Tuna Salad!

Nutritional Info

Calories: 298kcal

Carbohydrates: 4g

Protein: 39g

Beef Cabbage Bowls

Beef Cabbage Bowls by Skinny Fitalicious

Recipe by Skinny Fitalicious

Ready in ~ Prep: 10 mins, Cook: 20 mins

Yields ~ 4 servings 

Why You’ll Love It ~ Made with crunchy cabbage and seasoned lean ground beef, all tossed in a savory coconut aminos and sriracha sauce, topped with fresh green onions and sesame seeds. A hearty and satisfying meal that won’t weigh you down!

Get the Recipe for Beef Cabbage Bowls!

Nutritional Info

Calories: 232 kcal

Carbohydrates: 14g

Protein: 27g

Sweet and Spicy Gochujang Chicken Bowls 

Sweet and Spicy Gochujang Chicken Bowls Recipe by Ambitious Kitchen

Recipe by Ambitious Kitchen

Ready in ~ Prep: 15 mins Cook: 15 mins

Yields ~ 4 servings

Why You’ll Love It ~ Made with a tangy and spicy gochujang sauce paired with vibrant veggies and lean ground chicken for a protein-packed meal. Served over rice or noodles and topped with fresh garnishes, it’s a deliciously balanced dish full of flavor and heat!

Get the Recipe for Gochujang Chicken Bowls!

Nutritional Info (not including rice)

Calories: 294cal

Carbohydrates: 20.3g

Protein: 26g

15 Minute Garlic Shrimp Zoodles 

15 Minute Garlic Shrimp Zoodles Recipe by Salt & Lavender

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 made with garlicky shrimp with tender zoodles for a light, flavorful, and satisfying meal. 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 

Gluten - Free Egg Roll in a Bowl by Eating Bird Food

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. Enjoy 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 

Herb Smashed Chickpea Salad Stuffed Pitas Recipe by Wandering Chickpea

Recipe by Wandering Chickpea

Ready in ~ 10 mins

Yields ~ 2 servings

Why You’ll Love It ~ A quick and easy meal, ready in just about 10 minutes. This vegan dish is optionally gluten-free and packed with fresh herbs, creamy avocado, crunchy veggies, and tangy capers, all tucked into a warm pita pocket for a delicious and healthy lunch!

Get the Recipe for Herb Smashed Chickpea Salad Stuffed Pitas!

Nutritional Info

Calories: 347kcal

Carbohydrates: 87g

Protein: 24g

Thai Steak Salad 

Thai Steak Salad Recipe by The Almond Eater

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 

Big Mac Salad Recipe by Easy Weeknight Recipes

Recipe by Easy Weeknight Recipes

Ready in ~ Prep: 15 mins Cook: 10 mins

Yields ~ 6 servings

Why You’ll Love It ~ All the classic flavors you love, but with a healthier twist. Packed with nourishing ingredients, this salad is completely low-carb and gluten-free, a satisfying, guilt-free alternative to the traditional Big Mac!

Get the Recipe for Big Mac Salad!

Nutritional Info

Calories: 358kcal 

Carbohydrates: 10g 

Protein: 22g

Fish Taco Bowls with Avocado Crema 

Fish Taco Bowls with Avocado Crema Recipe by Platings and Pairings

Recipe by Platings and Pairings

Ready in ~ Prep: 15 mins Cook: 20 mins

Yields ~ 4 servings

Why You’ll Love It ~ A fresh, tangy, and zesty fun twist on your usual taco night. Packed with tender fish, vibrant veggies, and a creamy avocado topping, this 30-minute dish is a flavorful swap for everyday tacos!

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

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

Sheet Pan Chicken Tinga Bowls by Pinch of Yum

Recipe by Pinch of Yum

Ready in ~ 45 minutes

Yields ~ 3-4 servings

Why You’ll Love This ~ Tender, juicy chicken tinga roasted to perfection along with colorful veggies. Serve it as a standalone dish or with rice, quinoa, cauliflower rice, etc. And the best part? It can be made in a single sheet pan and takes just 15 minutes!

Get the Recipe for Sheet Pan Chicken Tinga Bowls!

Nutritional Info

Calories: 356kcal

Carbohydrates: 16.3g

Protein: 31.4g

Honey Sriracha Glazed Meatballs

9. Honey Sriracha Glazed Meatballs by Eat Your Self Skinny

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 or as an appetizer. 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

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

Caribbean Jerk Shrimp with Cauliflower Rice by Eat Your Self Skinny

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

Spiralized Zucchini Chicken Noodle Soup Jars by The Girl on Bloor

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

21. Vegan Tempeh Gyros by Jessica in the Kitchen

Recipe by Jessica in the Kitchen

Ready in ~ Prep: 25 mins, Cook: 10 mins

Yields ~ approx 23 g

Why You’ll Love It ~ Made with thin slices of marinated tempeh roasted in the oven, then tucked into a pita with all your favorite Greek toppings. If you love Greek flavors, you have to try this high-protein vegetarian gyros!

Get the Recipe for High Protein Vegan Tempeh Gyros!

Nutritional Info

Calories: 239kcal

Carbohydrates: 14g

Protein: 23g

Grilled Chicken Caprese Salad

Grilled Chicken Caprese Salad 

Recipe by Skinny Taste

Ready in ~ Prep: 10 mins, Cook: 15 mins

Yields ~ 4 servings

Why You’ll Love It ~ Made with grilled chicken breast cutlets and topped with fresh mozzarella, tomatoes, basil, and balsamic glaze, this high-protein, low-calorie chicken recipe comes together in under 30 minutes!

Get the Recipe for Grilled Chicken Caprese Salad!

Nutritional Info 

Calories: 284kcal

Protein: 34g

Carbohydrates: 13g

Healthy Chicken Gyros 

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 made with juicy, seasoned chicken wrapped in soft pita bread, fresh veggies, and a tangy sauce. This high-protein, low-calorie dish is bursting with Mediterranean flavors!

Get the Recipe for Healthy Chicken Gyros!

Nutritional Info

Calories: 186kcal

Protein: 32g

Carbohydrates: 1g

Air Fryer Chicken Breast (Without Breading) 

Air Fryer Chicken Breast {No 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

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

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!

Thank you for taking the time to read the post! 

I really hope you give one of the recipes a try and love it! Don’t forget to leave a star rating ★ in the comment section below. Your feedback will help others and also means a lot!

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Happy cooking! 

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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.

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