Quinoa salad, spinach soup and more, try these 5 healthy high-protein lunch recipes

High-protein lunch recipe: Grilled Chicken and Quinoa Salad (Image: Canva)

Adding high-protein meals into your daily routine is essential for maintaining energy levels, supporting muscle growth, and promoting overall wellness. Protein is a critical macronutrient that helps in tissue repair, hormone production, and immune function. For those looking to boost their protein intake without compromising on taste, here are five healthy high-protein lunch recipes that are both satisfying and nutritious:

Grilled Chicken and Quinoa Salad

This light yet filling salad is packed with lean protein from the grilled chicken and plant-based protein from quinoa. It’s a perfect blend of taste and nutrition, making it an ideal lunch option.

Ingredients: Cooked quinoa, 1 cup; Grilled chicken breast (sliced), 200 gm;  Mixed greens (spinach, kale, arugula), 1 cup;  Cucumber (sliced), 1/2;  Cherry tomatoes (halved), 1/4 cup;  Feta cheese (crumbled), 1/4 cup; Olive oil, 2 tablespoons; Lemon juice, 1 tablespoon; Salt and pepper, to taste

Instructions:

• Cook the quinoa according to the package instructions and let it cool.
• Grill the chicken breast until fully cooked, then slice it thinly.
• In a large bowl, combine the quinoa, mixed greens, cucumber, cherry tomatoes, and feta cheese.
• Add the grilled chicken on top.
• Drizzle with olive oil and lemon juice, then season with salt and pepper.
• Toss the salad gently to combine all ingredients and serve.

High-protein lunch recipes: Lentil and Spinach Soup (Image: Canva)

Lentil and Spinach Soup

Rich in plant-based protein, lentils are a fantastic option for a hearty and healthy lunch. This lentil and spinach soup is not only high in protein but also loaded with fibre, making it a filling choice.

Ingredients: Dried lentils (rinsed), 1 cup; Onion (chopped), 1; Garlic cloves (minced), 1; Carrot (diced), 1; Vegetable broth, 4 cups; Fresh spinach, 2 cups; Olive oil, 1 tablespoon; Cumin, 1 teaspoon;  Salt and pepper, to taste

Instructions:

• Heat olive oil in a large pot over medium heat. Add the chopped onion, garlic, and carrot, and sauté until softened.
• Stir in the cumin and cook for another minute.
• Add the lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer for about 25 minutes or until the lentils are tender.
• Add the fresh spinach and cook for an additional 5 minutes until wilted.
• Season with salt and pepper, then serve hot.

This turkey and avocado wrap is a quick and easy lunch option that’s high in protein and healthy fats. The combination of turkey breast and avocado provides a balanced and delicious meal.

Ingredients: Wheat wrap, 1 whole; Turkey breast slices, 100 gm; Avocado (sliced), 1/2; Shredded lettuce, 1/4 cup; Tomato (sliced), 1 small; Greek yoghurt, 1 tablespoon; Dijon mustard, 1 teaspoon; Salt and pepper, to taste

Instructions:

• Lay the whole wheat wrap flat on a clean surface.
• Spread the Greek yoghurt and Dijon mustard evenly over the wrap.
• Layer the turkey breast slices, avocado, shredded lettuce, and tomato on top.
• Season with salt and pepper.
• Roll the wrap tightly, slice in half, and enjoy.

Protein-rich lunch recipes: Tofu Stir-Fry with Broccoli (Image: Canva)

Tofu Stir-Fry with Broccoli

Tofu is an excellent source of plant-based protein, making it a great option for vegetarians and vegans. This tofu stir-fry with broccoli is not only high in protein but also full of flavour.

Ingredients: Firm tofu (cubed), 200 gm; Broccoli (cut into florets), 1 head; Red bell pepper (sliced), 1; Soy sauce, 2 tablespoons; Sesame oil, 1 tablespoon; Garlic clove (minced), 1; Ginger (grated), 1 teaspoon; Sesame seeds (optional), 1 tablespoon; Cooked brown rice for serving

Instructions:

• Heat sesame oil in a large pan over medium heat. Add the cubed tofu and cook until golden brown on all sides. Remove from the pan and set aside.
• In the same pan, add the garlic and ginger, and sauté for a minute.
• Add the broccoli and red bell pepper, and stir-fry for about 5 minutes until tender.
• Return the tofu to the pan, add the soy sauce, and stir well to combine.
• Sprinkle with sesame seeds if using, and serve hot over cooked brown rice.

This tuna and white bean salad is a protein powerhouse, combining the lean protein from tuna with the plant-based protein from white beans. It’s an easy-to-make dish that’s perfect for a midday boost.

Ingredients: Tuna in water (drained), 1 can; White beans (rinsed and drained), 1 can; Red onion (finely chopped), 1/4; Fresh parsley (chopped), 1/4 cup; Olive oil, 2 tablespoons; Red wine vinegar, 1 tablespoon;  Salt and pepper, to taste

Instructions:

• In a large bowl, combine the drained tuna, white beans, red onion, and parsley.
• Drizzle with olive oil and red wine vinegar.
• Season with salt and pepper.
• Toss everything together until well mixed and serve chilled.