3 High-Protein Lunch Recipes With 30+ Grams of Protein

Brierley Horton, M.S., RD is a dietitian nutritionist, content creator and strategist, and avid mental health advocate. She is co-host and co-creator of the Happy Eating podcast, which breaks down the connection between food and mental wellness.

Protein has been a popular nutrient for some time now, and I don’t see the interest waning anytime soon. As a registered dietitian, I can get behind the push to prioritize it. Protein provides the raw materials (amino acids) your body uses to make brain chemicals involved in mood and other functions. Cheese and other dairy products, in particular, provide tryptophan and tyrosine. Tryptophan is a building block for serotonin, while tyrosine is used to make dopamine and norepinephrine—neurotransmitters involved in functions like mood, motivation and alertness.

Protein also helps build and maintain muscle—something that matters no matter our age—and may help you stick to a healthier diet. And it’s not just how much protein you eat that matters. How you spread it throughout the day may matter, too. Research suggests there are some great benefits to spreading out your protein intake evenly throughout the day. 

In one study, spreading protein intake evenly across three meals—about 30 grams per meal—helped men and women significantly boost their muscle protein synthesis. When the same group ate most of their protein at dinner and relatively little protein earlier in the day, their muscle building power was about 25% less. Remember, we start to naturally see a dip in our ability to build muscle starting around 30 years old—and then for women, that loss accelerates during perimenopause. 

In a 2022 study, eating protein at every meal— at about 30 grams per meal—helped women feel more satisfied with their diet and food choices. They were also less bothered by hunger than their counterparts who ate a protein-heavy dinner and skimped on protein at breakfast and lunch. 

So, in the interest of spreading your protein more evenly across your meals, we pulled together three high-protein lunches that deliver 30 or more grams of protein per serving. All three are ideal for meal prepping ahead of time and portioning out for lunch. The upshot: A little work ahead of time means lunch isn’t just decided—it’s ready and waiting.

Chili Crisp Protein Bowl

While the chili crisp-marinated chicken delivers most of the protein in this bowl, don’t skip the shredded cheese—it adds about 6 grams of protein per serving. Choose soba noodles over udon or rice noodles for an additional protein boost, bringing each serving to about 70 grams of protein. Perhaps best of all: Every component can be prepped ahead of time, then assembled into four grab-and-go lunches for the week.

Cheesy White Chicken Chili

Chicken, beans, cream cheese and cheddar all contribute to the protein powerhouse that is this creamy white chili. The cream cheese and cheddar do double duty, creating that rich, creamy base while adding even more protein to every bowl. The beans boost the fiber, too, with each serving providing a generous 20% of your daily value. If eight servings feels like more than you need, portion out what you’d like for lunch and pack up the rest for the freezer.

Air Fryer Chicken Tenders with Cheddar Cheese

One serving of these homemade chicken tenders delivers 39 grams of protein—that’s more than 10 additional grams compared to chicken nuggets from a popular fast-food chain. The creamy ranch dip adds plenty of flavor, plus another gram or two of protein. Pair the tenders with your favorite side salad or leftover veggies for a well-rounded meal.

References: 

1. Greendale GA, Sternfeld B, Huang M, et al. Changes in body composition and weight during the menopause transition. JCI Insight. 2019;4(5). doi:10.1172/jci.insight.124865

2. Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of Nutrition. 2014;144(6):876-880. doi:10.3945/jn.113.185280

3. Leon AD, Roemmich J, Casperson S. Consuming 30g of protein at each of 3 meals daily improves diet satisfaction and promotes eating behaviors that support weight loss in women consuming an energy restricted diet. Current Developments in Nutrition. 2022;6(Suppl 1):359. doi:10.1093/cdn/nzac054.014

4. Fernstrom JD. Dietary amino acids and brain function. Journal of the American Dietetic Association. 1994;94(1):71-77. doi:10.1016/0002-8223(94)92045-1