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)

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

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

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

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

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

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

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 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

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

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 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

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

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 ~ 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

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

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)

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.