12 Low-Calorie High-Protein Lunch Ideas That Keep You Full & Energized
Introduction
Lunch can be tricky. You want something filling enough to keep you going but not so heavy that you feel like napping at your desk afterward. That’s where low-calorie, high-protein lunches step in. They give you the energy you need, keep hunger at bay, and help you stay on track with weight management.
I’ve tested plenty of “healthy lunch hacks” over the years—some were winners, others were just sad salads that left me rummaging the pantry an hour later. So, I’ve rounded up 12 of my favorite delicious, protein-packed, low-calorie lunch ideas that are satisfying, easy to prep, and way better than boring diet food.
1. Grilled Chicken & Veggie Bowl
Why It Works
Classic, simple, and never fails. Chicken breast is lean, high in protein, and goes perfectly with fresh veggies.
Ingredients
- 1 grilled chicken breast (about 4 oz)
- 1 cup steamed broccoli
- ½ cup quinoa
- 1 tbsp olive oil
- Salt, pepper, garlic powder
Instructions
- Season the chicken with salt, pepper, and garlic powder.
- Grill until cooked through.
- Serve with quinoa and steamed broccoli, drizzle with olive oil.
2. Turkey Lettuce Wraps
Why It Works
All the satisfaction of a wrap without the carbs from tortillas. Plus, it’s a lunch you can literally eat with your hands.
Ingredients
- 3–4 large romaine or iceberg leaves
- 3 oz sliced turkey breast
- Tomato slices, cucumber sticks, and red onion
- 1 tbsp mustard or light hummus
Instructions
- Lay turkey slices inside lettuce leaves.
- Add veggies and spread mustard or hummus.
- Roll them up and munch away.
3. Tuna Salad with Greek Yogurt
Why It Works
This is tuna salad upgraded—creamy without mayo, and packed with protein.
Ingredients
- 1 can tuna (in water, drained)
- 2 tbsp plain Greek yogurt
- 1 celery stalk, diced
- ½ lemon (juice)
- Salt and pepper
Instructions
- Mix tuna, Greek yogurt, celery, and lemon juice.
- Season with salt and pepper.
- Serve on whole-grain crackers or over greens.
4. Egg White Veggie Scramble
Why It Works
Egg whites give you protein without the extra fat. Add veggies and you’ve got a light, filling meal.
Ingredients
- 4 egg whites
- 1 cup spinach
- ½ bell pepper, chopped
- ½ onion, diced
- Salt and pepper
Instructions
- Sauté onion and bell pepper.
- Add spinach and egg whites.
- Cook until fluffy, season, and serve hot.
5. Cottage Cheese with Pineapple & Almonds
Why It Works
Sweet, savory, and protein-rich. Great for when you want lunch but don’t feel like cooking.
Ingredients
- 1 cup low-fat cottage cheese
- ½ cup pineapple chunks
- 1 tbsp sliced almonds
Instructions
- Scoop cottage cheese into a bowl.
- Top with pineapple and almonds.
- Mix lightly and enjoy cold.
6. Shrimp & Avocado Salad
Why It Works
Shrimp is low in calories, high in protein, and feels a little fancy. Add avocado for creaminess.
Ingredients
- 6 oz boiled shrimp
- ½ avocado, diced
- 2 cups mixed greens
- 1 tbsp olive oil + lemon juice
Instructions
- Toss shrimp, avocado, and greens together.
- Drizzle with olive oil and lemon juice.
- Season lightly with salt and pepper.
7. Lentil Soup
Why It Works
Lentils are loaded with protein and fiber, which means you stay full for hours without eating a mountain of calories.
Ingredients
- 1 cup cooked lentils
- ½ cup chopped carrots
- ½ cup celery
- ½ onion, diced
- 2 cups vegetable broth
Instructions
- Sauté onion, carrots, and celery.
- Add lentils and broth.
- Simmer 15–20 minutes.
8. Greek Yogurt Chicken Salad
Why It Works
Like regular chicken salad, but lighter and tangier with Greek yogurt instead of mayo.
Ingredients
- 1 cup cooked shredded chicken
- 3 tbsp plain Greek yogurt
- 1 tbsp Dijon mustard
- ½ apple, diced
- Salt and pepper
Instructions
- Mix chicken, yogurt, mustard, and apple.
- Season to taste.
- Eat it plain, in lettuce cups, or on whole-grain toast.
9. Quinoa & Black Bean Bowl
Why It Works
Vegetarian-friendly but still protein-rich. The combo of quinoa and beans keeps you satisfied.
Ingredients
- ½ cup cooked quinoa
- ½ cup black beans (rinsed)
- ½ cup corn
- ¼ cup diced tomatoes
- 1 tsp cumin
Instructions
- Toss quinoa, beans, corn, and tomatoes.
- Season with cumin, salt, and pepper.
- Serve warm or cold.
10. Turkey & Veggie Stir-Fry
Why It Works
Quick, flavorful, and you can toss in any veggies hanging out in your fridge.
Ingredients
- 4 oz ground turkey (lean, 93%+)
- 1 cup mixed vegetables (bell peppers, broccoli, zucchini)
- 1 tbsp soy sauce (low sodium)
- 1 tsp olive oil
Instructions
- Heat oil in a skillet.
- Add turkey, cook until browned.
- Toss in veggies, soy sauce, and stir-fry until tender.
11. Egg Salad with Avocado
Why It Works
Skip mayo, use avocado instead. Creamy, filling, and full of protein.
Ingredients
- 2 boiled eggs
- ½ avocado
- 1 tsp lemon juice
- Salt and pepper
Instructions
- Mash eggs and avocado together.
- Add lemon juice, salt, and pepper.
- Serve on toast or inside lettuce wraps.
12. Salmon & Spinach Wrap
Why It Works
Salmon gives you lean protein plus omega-3s for brain power. Spinach adds volume without calories.
Ingredients
- 1 whole-grain wrap
- 3 oz cooked salmon
- 1 cup fresh spinach
- 1 tbsp light cream cheese
Instructions
- Spread cream cheese on wrap.
- Add salmon and spinach.
- Roll tightly, slice in half, and enjoy.
Final Thoughts
Eating low-calorie, high-protein lunches doesn’t mean eating bland food or living on plain chicken. With a little creativity, you can whip up meals that taste amazing, keep you full, and support your health goals.
These 12 ideas cover everything—meat-based, vegetarian, light salads, hearty bowls, even quick no-cook options. Next time you’re stuck thinking, “What’s for lunch?” you’ve got plenty of easy, energizing answers.
So, which one are you trying first? IMO, the shrimp and avocado salad is a game-changer 🙂
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