7 Easy, Healthy and Quick High-Protein, Low-Calorie Lunch Ideas

Introduction

Eating a nutritious lunch is essential in maintaining a healthy lifestyle. It provides the energy required to keep you active and productive throughout the day. A well-balanced meal includes a mix of macronutrients such as proteins, carbs, and fat. High-protein, low-calorie lunches are an excellent option as they keep you satiated for a longer period and aid in weight loss.

Quinoa and Black Bean Salad

Ingredients required

• Quinoa

• Black beans

• Cherry tomatoes

• Cucumber

• Red onion

• Avocado

• Lime juice

• Olive oil

• Salt

Method of preparation

• Start by rinsing the quinoa and cooking it according to package instructions.

• Once done, add black beans, cherry tomatoes, cucumber, and red onion to the quinoa.

• In a separate bowl, prepare the dressing by mixing lime juice, olive oil, and salt.

• Add the dressing to the salad and mix well.

• Top it off with diced avocado and enjoy.

Nutritional value

• One serving of quinoa and black bean salad has approximately 360 calories.

• It contains 15 grams of protein, 13 grams of fiber, and 17 grams of fat.

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Grilled Chicken Salad

Ingredients required

• Chicken breasts

• Romaine lettuce

• Cherry tomatoes

• Avocado

• Olive oil

• Salt

• Pepper

Method of preparation

• Marinate chicken breasts with olive oil, salt, and pepper for 30 minutes.

• Preheat the grill and place the chicken breasts on it.

• Grill the chicken until it is fully cooked.

• Once done, chop the chicken into bite-sized pieces.

• Combine chopped chicken with chopped romaine lettuce, cherry tomatoes, and diced avocado.

• Drizzle olive oil on top and serve.

Nutritional value

• One serving of grilled chicken salad has approximately 280 calories.

• It contains 27 grams of protein, 8 grams of fiber, and 15 grams of fat.

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Greek Yogurt and Fruit Salad

Ingredients required

• Greek yogurt

• Mixed berries

• Mango

• Pineapple

Method of preparation

• Dice mango and pineapple into bite-sized pieces.

• Combine diced fruits with Greek yogurt in a bowl.

• Mix well and serve.

Nutritional value

• One serving of Greek yogurt and fruit salad has approximately 220 calories.

• It contains 18 grams of protein, 4 grams of fiber, and 1 gram of fat.

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Tuna Salad with Avocado

Ingredients required

• Canned tuna

• Avocado

• Red onion

• Cilantro

• Lime juice

• Salt

• Pepper

Method of preparation

• Drain the canned tuna and transfer to a bowl.

• Add diced avocado, red onion, cilantro, lime juice, salt, and pepper to the bowl.

• Mix well and serve.

Nutritional value

• One serving of tuna salad with avocado has approximately 230 calories.

• It contains 21 grams of protein, 8 grams of fiber, and 13 grams of fat.

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Chickpea Salad

Ingredients required

• Chickpeas

• Cherry tomatoes

• Cucumber

• Red onion

• Cilantro

• Lemon juice

• Olive oil

• Salt

Method of preparation

• Rinse the chickpeas and set them aside.

• Chop cherry tomatoes, cucumber, and red onion into small pieces and add them to the chickpeas.

• Prepare the dressing by mixing lemon juice, olive oil, salt, and chopped cilantro.

• Add the dressing to the salad and mix well.

• Serve chilled.

Nutritional value

• One serving of chickpea salad has approximately 210 calories.

• It contains 8 grams of protein, 8 grams of fiber, and 8 grams of fat.

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Egg Salad Lettuce Wraps

Ingredients required

• Hard-boiled eggs

• Greek yogurt

• Dijon mustard

• Green onions

• Lettuce leaves

• Salt

• Pepper

Method of preparation

• Peel hard-boiled eggs and chop them into small pieces.

• In a separate bowl, mix Greek yogurt, Dijon mustard, chopped green onions, salt, and pepper.

• Add the chopped eggs to the bowl and mix well.

• Take lettuce leaves and spoon the egg mixture onto them.

• Roll the lettuce leaves to create lettuce wraps.

Nutritional value

• One serving of egg salad lettuce wraps has approximately 180 calories.

• It contains 14 grams of protein, 3 grams of fiber, and 11 grams of fat.

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Grilled Shrimp and Vegetable Skewers

Ingredients required

• Shrimp

• Bell peppers

• Red onion

• Zucchini

• Olive oil

• Salt

• Pepper

Method of preparation

• Peel and devein the shrimp.

• Cut bell peppers, red onions, and zucchini into small pieces.

• Thread the shrimp and vegetables onto skewers.

• Brush olive oil, salt, and pepper onto the skewers.

• Grill the skewers until the shrimp turns pink.

• Serve hot.

Nutritional value

• One serving of grilled shrimp and vegetable skewers has approximately 220 calories.

• It contains 24 grams of protein, 6 grams of fiber, and 11 grams of fat.

Conclusion

High-protein, low-calorie lunches are an excellent option for maintaining a healthy lifestyle. They keep you satiated and provide the required energy for a productive day. Quinoa and black bean salad, grilled chicken salad, Greek yogurt, and fruit salad, tuna salad with avocado, chickpea salad, egg salad lettuce wraps, and grilled shrimp and vegetable skewers are easy and quick to make lunch options that are high in protein and low in calories.

FAQs

• Can I meal prep these lunch ideas in advance?

• Yes, these lunch ideas can be meal prepped in advance for a hassle-free morning routine.

• Are these lunch ideas suitable for vegans and vegetarians?

• Yes, these lunch ideas can be made vegetarian or vegan by substituting meat with plant-based protein sources.

• Can I replace meat with a plant-based protein source in these recipes?

• Yes, you can replace meat with plant-based protein sources such as tofu, tempeh, chickpeas, or lentils in these recipes.