Quick answer: A high protein lunch doesn't need a recipe book. Pick one protein – eggs, beans, fish or chicken – add plenty of veg and a wholegrain or potato, and lunch is sorted in 15 minutes or less.
Last updated: 19 October 2026
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Lunch is the meal that gets squeezed most – between meetings, school runs and everything else. Here's a simple formula and seven ideas that work on a normal weekday.
What makes a lunch "high protein"?
It simply means protein is a clear part of the plate without crowding out veg and starchy foods. The NHS Eatwell Guide shows fruit and veg and starchy foods (choose higher-fibre or wholegrain) as roughly a third of what we eat each, with beans, pulses, fish, eggs, meat and other proteins as a smaller segment (NHS, The Eatwell Guide). It's about balance over a day or a week – you don't need to hit a number at every meal.
The weekday lunch formula
- Choose a protein: eggs, beans or pulses, tinned fish, chicken or dairy.
- Add veg – raw, roasted or from the freezer.
- Add a wholegrain or potato.
- Finish with olive oil, lemon, herbs or a spoonful of yoghurt.
7 high protein lunch ideas
1. Lentil and feta salad. Tinned lentils, cucumber, tomato and feta. Five minutes.
2. Egg and avocado on wholegrain toast. Add rocket or cress.
3. Chickpea and tuna wrap. Mash chickpeas with tuna and lemon, roll in a wholemeal wrap.
4. Chicken and quinoa bowl. Cook the quinoa on Sunday and use it all week.
5. Cottage cheese with tomatoes and seeds on rye. No cooking at all.
6. Bean and veg soup. Make a big pot; it freezes well in lunch-size portions.
7. Prawn and edamame noodle salad. Cold, quick and easy to pack.
Fancy more inspiration for the evening? See our high protein dinner ideas and good sources of protein.
Make it easier: a ten-minute Sunday prep
Cook one grain, boil half a dozen eggs and roast a tray of veg. Mix and match through the week.
When time is short
Some days there's no time at all. A grab-and-go meal, such as a shake or bar from Nupo, can be one practical option on those days. Browse meal replacements, protein bars or ready to drink shakes.
Should you talk to your GP first?
If you have kidney disease, are pregnant or breastfeeding, have an eating disorder, take medication or plan big changes to how you eat, speak to your GP or a registered dietitian first.
FAQs
What is a high protein lunch? A lunch where eggs, beans, fish, chicken or dairy make up a clear part of the plate.
Can I make a high protein lunch without meat? Yes – beans, lentils, eggs and dairy all provide protein.
Do I need to count grams? No. Use the formula and spread protein across the day.
Sources
- NHS: The Eatwell Guide (accessed 15 Oct 2026)
