10 Low Calorie High-Protein Meals for Lunch

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Want to start meal prepping your lunches with healthy, high-protein recipes? Here are ten low-calorie, high-protein meals for lunch!

Hello and welcome to Ironwild Fitness! I’m Chantal – a mom, personal trainer, and certified nutrition coach. It’s nice to “meet” you!

If you’re looking for some healthy lunch inspiration that won’t weigh you down, you’re in the right place!

Whether you’re trying to lose weight, build muscle, or just stay full and energized throughout the day, finding meals that are both low in calories and high in protein can make a big difference. The good news is that eating healthy doesn’t have to mean boring salads or plain chicken every day.

In this post, you’ll find 10 delicious and satisfying low-calorie, high-protein lunch ideas that are perfect for meal prep, busy workdays, or anyone trying to eat clean without sacrificing flavor. So, let’s get to it!

10 Low-Calorie High-Protein Meals for Lunch

1. Healthy Adult Lunchable

Pack a bento box with sliced turkey or chicken breast, a hard-boiled egg or two, baby carrots, cucumber slices, and a few whole grain crackers or hummus. It’s a fun, protein-packed lunch that’s easy to prep ahead.

2. Cottage Cheese & Veggie Plate

Here’s a quick, no-cook meal with lots of protein and minimal calories. Try a heaping scoop of low-fat cottage cheese served with sliced cucumbers, cherry tomatoes, and bell peppers.

3. Chicken & Quinoa Power Bowl

Here’s a balanced bowl that’s satisfying and full of clean ingredients! Mix grilled chicken breast with quinoa, roasted veggies, and a drizzle of olive oil or lemon tahini.

Related Reading: 15 Healthy High Fiber Snacks

4. Tuna Stuffed Avocado

Half an avocado filled with tuna (mixed with a little plain Greek yogurt instead of mayo) makes for a creamy, protein-rich meal that’s also full of healthy fats. Mix the tuna ahead of time, then cut your avocado when it’s meal time.

5. Turkey & Veggie Lettuce Wraps

Use crisp romaine or butter lettuce leaves to wrap up ground turkey, shredded carrots, bell peppers, and a splash of low-sodium soy sauce for a light, high-protein lunch.

6. Grilled Chicken Salad with Greek Yogurt Dressing

Packed with lean protein and fiber-rich veggies, this salad keeps calories low but nutrition high. Swap out heavy dressings for a tangy Greek yogurt-based one for extra protein.

You Might Also Like: 15 Healthy Dinner Ideas for Busy Nights

7. Healthy High-Protein Egg Salad

Mix chopped hard-boiled eggs with plain Greek yogurt, Dijon mustard, and a dash of paprika or dill. Serve it in lettuce wraps, on cucumber slices, or on top of a bed of greens for a versatile, low-carb, high-protein lunch.

8. High-Protein Dill Pickle Pasta Salad

If you love pickles as much as I do, this chilled salad is filling, protein-rich, and easy to portion for the week! Get the recipe for it here.

9. Turkey & Avocado Egglife Wrap

Use an Egglife egg white wrap as the base, then layer on sliced turkey breast, avocado, spinach, and a smear of mustard or hummus. Roll it up tight for a low-carb, high-protein wrap that holds up well in the fridge. It’s perfect for meal prep or an easy packed lunch!

Related Reading: 15 Healthy Pre-Workout Snack Ideas

10. Protein Snack Plate

Put together a bento-style snack plate with 2–3 homemade protein balls, a small handful of mixed nuts, sliced veggies (like bell peppers and cucumbers), and a few slices of turkey or cheese. It’s a cold, no-cook option that’s easy to prep ahead and keeps you full with a mix of protein, fiber, and healthy fats.

Final Thoughts on These Low-Calorie, High-Protein Meals for Lunch

Hopefully, this post serves as a reminder that eating healthy doesn’t have to be complicated or bland. With a little planning and creativity, you can enjoy low-calorie, high-protein meals for lunch that are both satisfying and full of flavor.

Whether you’re prepping ahead for the week or throwing something together in a pinch, these ideas can help you stay on track with your goals while keeping lunch exciting. Give a few of them a try!

Until next time,

Chantal from Ironwild Fitness

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