Easy High-Protein Lunch Ideas (That Actually Hit 30g)

Let’s be real—lunch is one of the easiest meals to skip, especially on a packed workday or when you’re juggling errands, kids, or back-to-back calls. But skipping lunch or grazing on snacks all day? That usually leads to a mid-afternoon crash, cravings, or overeating later on. Not ideal when you’re trying to support hormone balance, steady energy, or postpartum recovery.

Here’s the thing: your body needs nourishment midday—especially if you’re healing, growing a baby, chasing toddlers, or just trying to stay focused and fueled. Aiming for at least 30g of protein at lunch helps keep your blood sugar steady, supports muscle and tissue repair, and keeps your metabolism humming.

The best part? These lunches are simple. No fancy recipes. Just real food combos that can be prepped ahead or tossed together in under 10 minutes. You’ll find a mix of snack plates, wraps, and bowls—plus easy ways to bulk them up to hit that 30g protein goal.

Salmon & Rice Bowl

• ½ cup rice (cooked in bone broth for extra minerals and protein)

• ½ avocado, diced

• 1 can wild-caught salmon

• Drizzle of coconut aminos + yum yum sauce

• Green onion, salt, pepper, red pepper flakes

• Optional side: cucumber salad (olive oil, red wine vinegar, S+P)

Protein: ~32g

Snack Plate with Cottage Cheese & Chomps

• ½ cup cottage cheese

• 1 Chomps beef stick

• 2 hard boiled eggs

• Sliced bell peppers

• Hummus

Optional: add a boiled egg or a handful of nuts for extra staying power!

💪 Protein: ~30–32g

Sardine Avocado Rice Cakes

• 2 rice cakes

• Smashed avocado with salt, pepper, red pepper flakes

• 1 can wild-caught sardines

• Side: Mediterranean bean salad (optional)

Protein: ~30g

Bonus: This one is packed with omega-3s, too!

Turkey Wrap

• 1 almond or cassava tortilla (like Siete)

• Dijon mustard + smashed avocado

• 2–3 slices of organic turkey breast

• Shredded cheddar cheese

Sides:

• Small salad with homemade dressing

• Greek yogurt with honey, blueberries, and granola

Protein: ~35g

Chicken & Veggie Hummus Plate

• ½ grilled chicken breast (or pre-cooked rotisserie chicken)

• Raw veggies + hummus

• 1 hard-boiled egg

• Handful of olives or crackers

Protein: ~32g

Tips to Build Your Own High-Protein Lunch:

✔ Start with 20–25g of protein from a main source (meat, eggs, fish, Greek yogurt, cottage cheese)

✔ Add fiber-rich carbs (like veggies, beans, or a small portion of rice or fruit)

✔ Incorporate healthy fats (avocado, olive oil, cheese, nuts/seeds)

✔ Balance = better energy, better focus, and better hormone support