20 Easy High Protein Lunches for Busy Days

Lunch can get boring fast when you are trying to eat more protein. The same chicken and rice meal only stays exciting for so long. These 20 high protein lunches give you wraps, bowls, salads, soups, sandwiches and easy no cook options to keep your week fresh. You will find quick ideas for work, meal prep lunches and meals that taste good straight from the fridge. There are also meat free choices with tofu, lentils, chickpeas and beans. Pick a few favorites and prep the parts ahead so lunch is ready when you are.

1. Chicken Caesar Salad

This chicken Caesar salad is crisp, creamy and filling. Juicy grilled chicken adds protein while romaine and croutons give the salad plenty of crunch. It works well for a quick lunch when you keep the chicken ready in the fridge.

Ingredients

Ingredient	Amount
Boneless chicken breast	8 oz (225 g)
Romaine lettuce	4 cups (180 g)
Parmesan cheese	1 oz (28 g)
Caesar dressing	3 tbsp (45 ml)
Croutons	1/2 cup (30 g)
Olive oil	1 tsp (5 ml)
Black pepper	1/4 tsp (1 g)
Garlic powder	1/2 tsp (1.5 g)
Salt	1/4 tsp (1.5 g)

How to Make It

• Pat the chicken dry and season it with salt, pepper and garlic powder.
• Heat the olive oil in a skillet over medium heat.
• Cook the chicken until both sides are golden and the center is no longer pink.
• Let the chicken rest for a few minutes, then slice it.
• Chop the romaine and place it in a large bowl.
• Add the Caesar dressing and toss until the leaves are lightly coated.
• Add the chicken, Parmesan and croutons.
• Finish with extra black pepper and serve.

Quick tip or swap: Keep the dressing and croutons separate if you are packing this for later so the lettuce stays crisp.

Nutrition (per serving, estimate)	Amount
Calories	520 kcal
Protein	48 g
Carbs	18 g
Fat	28 g

2. Greek Chicken Wrap

This Greek chicken wrap brings together tender chicken, crisp vegetables, creamy hummus and salty feta. It is easy to carry and works well for lunch at work or school. You can also prep the chicken ahead.

Ingredients

Ingredient	Amount
Boneless chicken breast	6 oz (170 g)
Large whole wheat tortilla	1 (60 g)
Hummus	2 tbsp (30 g)
Cucumber	1/2 cup (75 g)
Tomato	1/2 cup (90 g)
Lettuce	1 cup (45 g)
Feta cheese	1 oz (28 g)
Olive oil	1 tsp (5 ml)
Lemon juice	1 tbsp (15 ml)
Dried oregano	1/2 tsp (1 g)
Salt	1/4 tsp (1.5 g)

How to Make It

• Season the chicken with oregano and salt.
• Heat the olive oil in a skillet over medium heat.
• Cook the chicken until golden outside and fully cooked in the center.
• Let it rest, then slice it into thin pieces.
• Spread hummus over the tortilla.
• Add lettuce, cucumber and tomato.
• Place the chicken and feta over the vegetables.
• Drizzle with lemon juice.
• Fold the sides inward and roll the tortilla tightly.

Quick tip or swap: Use a gluten free tortilla if needed. It may be softer, so roll it gently.

Nutrition (per serving, estimate)	Amount
Calories	520 kcal
Protein	48 g
Carbs	48 g
Fat	19 g

3. Greek Yogurt Tuna Salad

This creamy tuna salad is fast enough for a busy weekday. Greek yogurt gives it a creamy texture without relying on a large amount of mayonnaise. Celery and fresh dill add a cool crunch.

Ingredients

Ingredient	Amount
Tuna packed in water, drained	5 oz (142 g)
Plain Greek yogurt	1/3 cup (80 g)
Celery, diced	1/4 cup (25 g)
Dijon mustard	1 tsp (5 g)
Lemon juice	1 tbsp (15 ml)
Fresh dill	1 tbsp (4 g)
Whole grain bread	2 slices (70 g)
Black pepper	1/4 tsp (1 g)
Salt	1/8 tsp (0.5 g)

How to Make It

• Drain the tuna well.
• Add the tuna and Greek yogurt to a bowl.
• Stir in the celery, mustard, lemon juice and dill.
• Mix until creamy but still slightly chunky.
• Season with salt and pepper.
• Spoon the tuna salad over toasted bread.
• Add lettuce if you want extra crunch.

Quick tip or swap: Use dairy free yogurt for a dairy free version. The flavor will be slightly less tangy.

Nutrition (per serving, estimate)	Amount
Calories	390 kcal
Protein	43 g
Carbs	38 g
Fat	8 g

4. High Protein Cottage Cheese Wrap

Cottage cheese has become a popular ingredient in high protein recipes, and this wrap gives it a useful lunch role. The wrap is soft and flexible when cooked correctly. Fill it with chicken and fresh vegetables for a fast meal.

Ingredients

Ingredient	Amount
Cottage cheese	1/2 cup (113 g)
Large egg	1 (50 g)
Cooked chicken breast	4 oz (113 g)
Lettuce	1 cup (45 g)
Tomato	1/2 cup (90 g)
Cucumber	1/4 cup (40 g)
Greek yogurt	2 tbsp (30 g)
Garlic powder	1/4 tsp (1 g)
Black pepper	1/4 tsp (1 g)

How to Make It

• Add the cottage cheese and egg to a blender.
• Blend until the mixture looks smooth.
• Stir in the garlic powder and pepper.
• Pour the mixture onto a parchment lined baking sheet.
• Bake until the wrap looks set and the edges are lightly golden.
• Let it cool until flexible.
• Spread the Greek yogurt over the wrap.
• Add chicken, lettuce, tomato and cucumber.
• Roll it gently and slice in half.

Quick tip or swap: Do not overbake the cottage cheese wrap. It becomes harder to roll once it gets too dry.

Nutrition (per serving, estimate)	Amount
Calories	390 kcal
Protein	48 g
Carbs	15 g
Fat	14 g

5. Chicken Fajita Quinoa Bowl

This colorful bowl turns simple chicken into a lunch with plenty of flavor. Sweet peppers, black beans, quinoa and lime make every bite different. It is also easy to divide into meal prep containers.

Ingredients

Ingredient	Amount
Boneless chicken breast	6 oz (170 g)
Cooked quinoa	1 cup (185 g)
Black beans, drained	1/2 cup (86 g)
Bell pepper, sliced	1 cup (150 g)
Onion, sliced	1/2 cup (80 g)
Olive oil	1 tsp (5 ml)
Fajita seasoning	2 tsp (6 g)
Lime juice	1 tbsp (15 ml)
Avocado	1/4 medium (50 g)

How to Make It

• Season the chicken with fajita seasoning.
• Heat the oil in a skillet over medium heat.
• Cook the chicken until browned and cooked through.
• Remove the chicken and let it rest.
• Add the pepper and onion to the same skillet.
• Cook until the vegetables soften and develop browned edges.
• Add quinoa and black beans to a bowl.
• Slice the chicken and place it over the quinoa.
• Add the vegetables and avocado.
• Finish with fresh lime juice.

Quick tip or swap: Add salsa after reheating instead of before meal prep to keep the bowl fresh.

Nutrition (per serving, estimate)	Amount
Calories	610 kcal
Protein	55 g
Carbs	62 g
Fat	19 g

6. Shrimp and Quinoa Protein Bowl

Shrimp cooks quickly and gives you a break from chicken based lunches. This bowl combines juicy shrimp with quinoa, cucumber, avocado and greens. Lemon keeps the flavors bright.

Ingredients

Ingredient	Amount
Raw shrimp, peeled	6 oz (170 g)
Cooked quinoa	1 cup (185 g)
Cucumber	1/2 cup (75 g)
Avocado	1/4 medium (50 g)
Baby spinach	1 cup (30 g)
Olive oil	1 tsp (5 ml)
Lemon juice	1 tbsp (15 ml)
Garlic powder	1/2 tsp (1.5 g)
Salt	1/4 tsp (1.5 g)

How to Make It

• Pat the shrimp dry.
• Season it with garlic powder and salt.
• Heat the olive oil in a skillet over medium high heat.
• Cook the shrimp until pink, opaque and lightly browned.
• Add quinoa and spinach to a bowl.
• Top with the warm shrimp, cucumber and avocado.
• Squeeze lemon juice over the bowl.
• Serve right away or chill the components separately for later.

Quick tip or swap: Shrimp cooks fast. Remove it as soon as the flesh turns opaque to keep it tender.

Nutrition (per serving, estimate)	Amount
Calories	500 kcal
Protein	43 g
Carbs	47 g
Fat	18 g

7. Greek Yogurt Chicken Salad

This chicken salad is creamy, crunchy and slightly sweet. Greek yogurt creates the base while celery and grapes add texture. It works in sandwiches, wraps or lettuce cups.

Ingredients

Ingredient	Amount
Cooked chicken breast, chopped	6 oz (170 g)
Plain Greek yogurt	1/3 cup (80 g)
Celery, diced	1/4 cup (25 g)
Red grapes, halved	1/2 cup (75 g)
Red onion, diced	2 tbsp (20 g)
Dijon mustard	1 tsp (5 g)
Lemon juice	1 tbsp (15 ml)
Fresh parsley	1 tbsp (4 g)
Whole grain bread	2 slices (70 g)

How to Make It

• Add the Greek yogurt, Dijon mustard and lemon juice to a bowl.
• Stir until smooth.
• Fold in the chopped chicken.
• Add celery, grapes, onion and parsley.
• Stir gently until everything is coated.
• Chill before serving if you prefer a colder salad.
• Spoon onto bread or lettuce leaves.

Quick tip or swap: Replace grapes with diced apple for a sharper crunch.

Nutrition (per serving, estimate)	Amount
Calories	470 kcal
Protein	52 g
Carbs	44 g
Fat	11 g

8. Salmon Avocado Sando

A Japanese inspired salmon sando makes this lunch list feel a little different. Soft bread surrounds rich salmon and creamy avocado. Cucumber and sesame add freshness and crunch.

Ingredients

Ingredient	Amount
Cooked salmon	5 oz (142 g)
Soft sandwich bread	2 slices (60 g)
Avocado	1/2 medium (100 g)
Cucumber	1/4 cup (40 g)
Cream cheese	1 tbsp (15 g)
Nori sheet	1/2 sheet (1 g)
Sesame seeds	1 tsp (3 g)
Lemon juice	1 tsp (5 ml)

How to Make It

• Toast the sesame seeds lightly if desired.
• Spread cream cheese over one slice of bread.
• Mash the avocado with lemon juice.
• Spread the avocado over the second slice.
• Add the salmon and cucumber.
• Place the nori over the filling.
• Close the sandwich and press gently.
• Slice it cleanly in half.

Quick tip or swap: Use smoked salmon for a faster version. It gives the sandwich a stronger salty flavor.

Nutrition (per serving, estimate)	Amount
Calories	550 kcal
Protein	38 g
Carbs	38 g
Fat	29 g

9. Cottage Cheese Chicken Salad

Cottage cheese gives this chicken salad a creamy texture while adding more protein. The chicken keeps it filling and celery gives each bite some crunch. Serve it in lettuce cups or a wrap.

Ingredients

Ingredient	Amount
Cooked chicken breast	6 oz (170 g)
Cottage cheese	1/2 cup (113 g)
Celery, diced	1/4 cup (25 g)
Green onion, sliced	2 tbsp (20 g)
Dijon mustard	1 tsp (5 g)
Lemon juice	1 tbsp (15 ml)
Fresh dill	1 tbsp (4 g)
Lettuce leaves	4 large (60 g)
Black pepper	1/4 tsp (1 g)

How to Make It

• Add the cottage cheese, mustard and lemon juice to a bowl.
• Mash the cottage cheese until it looks creamy.
• Add the chicken, celery and green onion.
• Stir in the dill.
• Season with black pepper.
• Spoon the mixture into lettuce leaves.
• Serve chilled.

Quick tip or swap: Blend the cottage cheese first if you want a smoother dressing.

Nutrition (per serving, estimate)	Amount
Calories	410 kcal
Protein	62 g
Carbs	13 g
Fat	13 g

10. Turkey Avocado Wrap

This turkey avocado wrap is simple enough for a weekday lunch and easy to pack. Creamy avocado balances the lean turkey while tomato and lettuce add fresh crunch.

Ingredients

Ingredient	Amount
Sliced turkey breast	5 oz (142 g)
Large whole wheat tortilla	1 (60 g)
Avocado	1/2 medium (100 g)
Lettuce	1 cup (45 g)
Tomato	1/2 cup (90 g)
Greek yogurt	2 tbsp (30 g)
Dijon mustard	1 tsp (5 g)
Black pepper	1/4 tsp (1 g)

How to Make It

• Spread Greek yogurt over the tortilla.
• Add Dijon mustard.
• Layer the turkey over the spread.
• Add lettuce and tomato.
• Slice the avocado and place it over the vegetables.
• Season with black pepper.
• Fold the sides inward.
• Roll the tortilla tightly and slice it in half.

Quick tip or swap: Add the avocado just before eating if you are making the wrap ahead.

Nutrition (per serving, estimate)	Amount
Calories	500 kcal
Protein	40 g
Carbs	44 g
Fat	21 g

11. Green Goddess Chicken Salad

This green goddess chicken salad is fresh and herb filled. The creamy dressing coats tender chicken and crisp vegetables. It suits readers who want a lighter lunch that still feels filling.

Ingredients

Ingredient	Amount
Cooked chicken breast	6 oz (170 g)
Greek yogurt	1/4 cup (60 g)
Cottage cheese	1/4 cup (57 g)
Cucumber	1/2 cup (75 g)
Romaine lettuce	2 cups (90 g)
Fresh parsley	2 tbsp (8 g)
Fresh basil	1 tbsp (3 g)
Fresh dill	1 tbsp (4 g)
Lemon juice	1 tbsp (15 ml)
Garlic	1 small clove (3 g)

How to Make It

• Add the Greek yogurt, cottage cheese, herbs, lemon juice and garlic to a blender.
• Blend until smooth and creamy.
• Chop the cooked chicken.
• Add the chicken, cucumber and romaine to a bowl.
• Pour over the green dressing.
• Toss until the chicken and vegetables are coated.
• Serve chilled.

Quick tip or swap: Add the dressing slowly. Too much can make the salad wet and heavy.

Nutrition (per serving, estimate)	Amount
Calories	390 kcal
Protein	55 g
Carbs	16 g
Fat	13 g

12. Tuna Pasta Salad

Tuna pasta salad is a useful make ahead lunch because it tastes good cold. Tender pasta, flaky tuna, peas and cucumber give it a mix of soft and crisp textures.

Ingredients

Ingredient	Amount
Whole wheat pasta, dry	2 oz (57 g)
Tuna packed in water, drained	5 oz (142 g)
Plain Greek yogurt	1/4 cup (60 g)
Green peas	1/3 cup (55 g)
Cucumber, diced	1/2 cup (75 g)
Lemon juice	1 tbsp (15 ml)
Dijon mustard	1 tsp (5 g)
Fresh dill	1 tbsp (4 g)

How to Make It

• Cook the pasta until tender but still firm.
• Drain the pasta and rinse it under cool water.
• Let it drain well.
• Mix Greek yogurt, lemon juice and Dijon mustard in a bowl.
• Add the pasta, tuna, peas and cucumber.
• Fold everything together gently.
• Add fresh dill.
• Chill before serving.

Quick tip or swap: Use gluten free pasta if needed. Choose a firm variety so it holds its shape after chilling.

Nutrition (per serving, estimate)	Amount
Calories	430 kcal
Protein	39 g
Carbs	53 g
Fat	7 g

13. Black Bean Burrito Bowl

This burrito bowl brings plenty of color and texture to lunch. Black beans add plant protein while rice, corn, avocado and salsa make the bowl filling and flavorful. Add chicken if you want more protein.

Ingredients

Ingredient	Amount
Cooked brown rice	1 cup (195 g)
Black beans, drained	3/4 cup (129 g)
Corn	1/3 cup (55 g)
Lettuce, shredded	1 cup (45 g)
Tomato salsa	1/3 cup (80 g)
Avocado	1/4 medium (50 g)
Greek yogurt	2 tbsp (30 g)
Lime juice	1 tbsp (15 ml)
Cumin	1/2 tsp (1 g)

How to Make It

• Warm the black beans with cumin.
• Add rice to a bowl.
• Spoon the beans over the rice.
• Add corn and shredded lettuce.
• Spoon salsa over the vegetables.
• Add avocado.
• Top with Greek yogurt.
• Finish with lime juice.

Quick tip or swap: Keep salsa and avocado separate during meal prep so the rice stays firm.

Nutrition (per serving, estimate)	Amount
Calories	520 kcal
Protein	21 g
Carbs	82 g
Fat	14 g

14. Lentil and Whole Grain Soup

Lentils make this soup hearty and satisfying. Carrots, celery and tomatoes bring sweetness and depth while whole grains add texture. It is a useful lunch for cooler days and freezes well.

Ingredients

Ingredient	Amount
Dry green lentils	1/2 cup (100 g)
Cooked barley	1/2 cup (80 g)
Vegetable broth	2 cups (480 ml)
Diced tomatoes	1/2 cup (120 g)
Carrot, diced	1/2 cup (60 g)
Celery, diced	1/2 cup (50 g)
Onion, diced	1/4 cup (40 g)
Olive oil	1 tsp (5 ml)
Smoked paprika	1/2 tsp (1 g)
Lemon juice	1 tbsp (15 ml)

How to Make It

• Heat the olive oil in a pot over medium heat.
• Add the onion, carrot and celery.
• Cook until the vegetables begin to soften.
• Add lentils, tomatoes, broth and smoked paprika.
• Bring the soup to a gentle boil.
• Lower the heat and simmer until the lentils are tender.
• Stir in the cooked barley.
• Simmer until the soup looks thick and hearty.
• Finish with lemon juice.

Quick tip or swap: Add more broth after chilling if the soup becomes too thick.

Nutrition (per serving, estimate)	Amount
Calories	410 kcal
Protein	23 g
Carbs	70 g
Fat	7 g

15. Tuna and Egg Salad

Tuna and egg salad combines two simple protein sources in one creamy lunch. Pickles and mustard add sharp flavor while the eggs give the mixture a soft texture. Serve it on toast or in lettuce cups.

Ingredients

Ingredient	Amount
Tuna packed in water, drained	5 oz (142 g)
Large hard boiled eggs	2 (100 g)
Greek yogurt	2 tbsp (30 g)
Dijon mustard	1 tsp (5 g)
Dill pickles, diced	2 tbsp (20 g)
Fresh dill	1 tbsp (4 g)
Lemon juice	1 tsp (5 ml)
Whole grain bread	2 slices (70 g)
Black pepper	1/4 tsp (1 g)

How to Make It

• Peel the hard boiled eggs.
• Chop the eggs into small pieces.
• Add tuna, eggs and Greek yogurt to a bowl.
• Stir in mustard and diced pickles.
• Add dill and lemon juice.
• Mix gently so some larger egg pieces remain.
• Season with black pepper.
• Serve on toast or lettuce.

Quick tip or swap: Mash only part of the egg. Keeping some larger pieces gives the salad better texture.

Nutrition (per serving, estimate)	Amount
Calories	460 kcal
Protein	48 g
Carbs	38 g
Fat	15 g

16. Mediterranean Chickpea Protein Bowl

This Mediterranean bowl is bright, fresh and easy to customize. Chickpeas and quinoa provide plant protein while cucumber, tomato, feta and olives bring plenty of flavor. It also works well for meal prep.

Ingredients

Ingredient	Amount
Cooked quinoa	1 cup (185 g)
Chickpeas, drained	3/4 cup (125 g)
Cucumber	1/2 cup (75 g)
Cherry tomatoes	1/2 cup (75 g)
Feta cheese	1 oz (28 g)
Kalamata olives	2 tbsp (20 g)
Plain Greek yogurt	2 tbsp (30 g)
Lemon juice	1 tbsp (15 ml)
Olive oil	1 tsp (5 ml)
Dried oregano	1/2 tsp (1 g)

How to Make It

• Add quinoa to a bowl.
• Spoon the chickpeas over the quinoa.
• Add cucumber and tomatoes.
• Scatter the feta and olives over the vegetables.
• Mix Greek yogurt with lemon juice and oregano.
• Drizzle the dressing over the bowl.
• Finish with olive oil.

Quick tip or swap: Skip the feta and Greek yogurt for a dairy free bowl. The taste will be less creamy and salty.

Nutrition (per serving, estimate)	Amount
Calories	570 kcal
Protein	24 g
Carbs	73 g
Fat	23 g

17. Crispy Tofu Protein Bowl

This tofu bowl gives meat free readers a lunch with plenty of texture. Crispy tofu sits over quinoa with edamame and fresh vegetables. A sesame dressing brings everything together.

Ingredients

Ingredient	Amount
Firm tofu	6 oz (170 g)
Cooked quinoa	3/4 cup (140 g)
Shelled edamame	1/2 cup (75 g)
Cucumber	1/2 cup (75 g)
Shredded carrot	1/2 cup (55 g)
Purple cabbage	1/2 cup (45 g)
Sesame oil	1 tsp (5 ml)
Soy sauce	1 tbsp (15 ml)
Rice vinegar	1 tbsp (15 ml)
Sesame seeds	1 tsp (3 g)

How to Make It

• Press the tofu to remove excess moisture.
• Cut the tofu into cubes.
• Toss the cubes with soy sauce.
• Heat sesame oil in a skillet over medium heat.
• Cook the tofu until the edges are golden and crisp.
• Add quinoa to a bowl.
• Top with edamame, cucumber, carrot and cabbage.
• Add the crispy tofu.
• Drizzle with rice vinegar and sprinkle with sesame seeds.

Quick tip or swap: Pressing the tofu well helps it brown instead of steaming.

Nutrition (per serving, estimate)	Amount
Calories	500 kcal
Protein	32 g
Carbs	48 g
Fat	23 g

18. Chicken Avocado BLT Wrap

This wrap combines juicy chicken with crisp bacon, creamy avocado and fresh tomato. It has the familiar flavor of a BLT with more protein. Pack the dressing separately if you are taking it to work.

Ingredients

Ingredient	Amount
Cooked chicken breast	4 oz (113 g)
Cooked bacon	2 slices (16 g)
Large whole wheat tortilla	1 (60 g)
Avocado	1/2 medium (100 g)
Lettuce	1 cup (45 g)
Tomato	1/2 cup (90 g)
Greek yogurt	2 tbsp (30 g)
Lemon juice	1 tsp (5 ml)
Black pepper	1/4 tsp (1 g)

How to Make It

• Spread Greek yogurt over the tortilla.
• Add lemon juice and black pepper.
• Layer the lettuce over the spread.
• Add sliced chicken and bacon.
• Add tomato and avocado.
• Fold the sides of the tortilla inward.
• Roll it tightly from the bottom.
• Slice it in half.

Quick tip or swap: Use turkey bacon if you want a lighter flavor. The wrap will still have a smoky taste.

Nutrition (per serving, estimate)	Amount
Calories	570 kcal
Protein	45 g
Carbs	43 g
Fat	27 g

19. Cottage Cheese Tuna Protein Bowl

This no cook bowl is one of the fastest lunches on the list. Creamy cottage cheese pairs with seasoned tuna and avocado while cucumber and tomatoes add crunch. It is useful when you need lunch with almost no prep.

Ingredients

Ingredient	Amount
Cottage cheese	1 cup (226 g)
Tuna packed in water, drained	4 oz (113 g)
Avocado	1/2 medium (100 g)
Cherry tomatoes	1/2 cup (75 g)
Cucumber	1/2 cup (75 g)
Everything bagel seasoning	1 tsp (3 g)
Lemon juice	1 tbsp (15 ml)
Black pepper	1/4 tsp (1 g)

How to Make It

• Spoon cottage cheese into a wide bowl.
• Drain the tuna well.
• Place the tuna beside the cottage cheese.
• Add avocado, tomatoes and cucumber.
• Sprinkle everything bagel seasoning over the bowl.
• Add lemon juice.
• Finish with black pepper.
• Serve cold.

Quick tip or swap: Use cooked chicken or chopped egg instead of tuna if you want a different flavor.

Nutrition (per serving, estimate)	Amount
Calories	480 kcal
Protein	53 g
Carbs	21 g
Fat	22 g

20. Steak and Vegetable Stir Fry

This steak stir fry gives you a warm option after a list filled with cold lunches and wraps. Thin slices of beef cook quickly while broccoli, peppers and mushrooms add color and crunch. Serve it over rice or cauliflower rice.

Ingredients

Ingredient	Amount
Lean beef steak	6 oz (170 g)
Broccoli florets	1 cup (90 g)
Bell pepper, sliced	1/2 cup (75 g)
Mushrooms, sliced	1/2 cup (45 g)
Cooked brown rice	3/4 cup (145 g)
Low sodium soy sauce	1 tbsp (15 ml)
Sesame oil	1 tsp (5 ml)
Garlic, minced	1 clove (3 g)
Fresh ginger, grated	1 tsp (2 g)
Cornstarch	1 tsp (3 g)

How to Make It

• Slice the steak thinly against the grain.
• Mix the soy sauce, garlic, ginger and cornstarch in a small bowl.
• Heat sesame oil in a large skillet over high heat.
• Add the steak in a single layer.
• Cook until the edges are browned but the center is still tender.
• Move the steak to a plate.
• Add broccoli, pepper and mushrooms to the skillet.
• Cook until the vegetables are crisp tender and lightly browned.
• Return the steak to the skillet.
• Pour in the sauce and toss until glossy.
• Serve over warm brown rice.

Quick tip or swap: Do not crowd the skillet. Cook the steak in batches if needed so it browns instead of steaming.

Nutrition (per serving, estimate)	Amount
Calories	570 kcal
Protein	45 g
Carbs	53 g
Fat	22 g

Save this list for the next time lunch feels boring or you need something easy to pack. These 20 high protein lunches give you plenty of choices, from quick tuna salad and cottage cheese bowls to meal prep chicken bowls and warm stir fry. Try one tonight, save your favorites and pin the post for your next grocery trip. A little prep can make busy weekday lunches much easier.