When lunchtime rolls around, it’s easy to reach for something quick — and often not so healthy.
But if you’re looking to stay full, energized, and on track with your fitness or weight loss goals, you’ll want meals that are both low in calories and high in protein.
High-protein meals help curb cravings, support muscle health, and keep you satisfied for longer. And the best part? These meals don’t have to be boring or bland.
We’ve rounded up 25 low calorie high protein meals for lunch that are delicious, easy to prepare, and perfect for busy weekdays.
Why Choose Low Calorie, High Protein Meals?
Protein is a powerhouse macronutrient. It not only helps you build and maintain muscle, but it also plays a major role in keeping you full.
Pair that with a low-calorie approach, and you’ve got a formula that supports fat loss while maintaining energy throughout the day.
Whether you’re meal prepping or need a quick midday bite, these meals will help you hit your goals without sacrificing flavor.
Read More: Picnic Food Ideas: Delicious & Easy Meals for Your Outdoor Adventure
25 Low Calorie High Protein Meals for Lunch
1. Grilled Chicken Salad with Greek Yogurt Dressing
This classic lunch pairs lean grilled chicken with a variety of colorful veggies, topped off with a creamy, tangy Greek yogurt dressing.
It’s high in protein and fiber, keeping you full without loading up on calories.
2. Tuna Stuffed Avocados
Tuna is rich in protein and omega-3s, while avocado adds healthy fats and creaminess.
When combined, you get a nutritious, filling lunch that’s also naturally low in carbs.
3. Turkey Lettuce Wraps
Swap out the bread for crisp lettuce leaves and fill them with seasoned lean ground turkey.
These wraps are crunchy, flavorful, and incredibly light on calories.
4. Egg White Veggie Scramble
Egg whites provide high-quality protein without the fat, and when mixed with fresh veggies, they create a hearty, satisfying meal that’s low in calories and rich in nutrients.
5. Quinoa Chicken Bowl
This balanced bowl includes lean protein from chicken and plant-based protein and fiber from quinoa and beans, offering a complete and filling lunch in one bowl.
6. Cottage Cheese and Veggie Bowl
Cottage cheese is a great source of casein protein, which digests slowly and keeps you full longer.
Add fresh veggies for crunch, flavor, and added vitamins.
7. Grilled Shrimp Skewers with Zoodles
Shrimp is naturally low in calories and high in protein.
Paired with spiralized zucchini noodles and light seasoning, it makes for a refreshing, low-carb lunch.
8. Baked Salmon with Steamed Broccoli
Salmon offers high-quality protein and essential fats, especially omega-3s.
Broccoli adds fiber and volume, making this a clean and complete meal.
9. Chickpea and Tuna Salad
This combo blends the creaminess of chickpeas with the rich taste of tuna.
It’s packed with protein and fiber, which work together to support digestion and satiety.
10. Air Fryer Turkey Meatballs with Marinara
Lean turkey meatballs are protein-packed and low in fat.
Using an air fryer reduces oil, and pairing it with a light marinara sauce makes them flavorful without being heavy.
Also Check: Picnic Food Ideas Aesthetic
11. Egg Salad on Whole Wheat Crackers
Using Greek yogurt instead of mayo keeps this egg salad creamy but much lower in fat.
Served on fiber-rich whole wheat crackers, it’s a light and easy option.
12. Tofu Stir Fry
Tofu is a fantastic plant-based protein and soaks up flavors beautifully.
Sautéed with vegetables in a light sauce, it’s satisfying and nutrient-dense.
13. Protein-Packed Smoothie Bowl
Blended with protein powder, berries, and nut toppings, this bowl feels indulgent while staying within your calorie goals.
Great for lunch on the go or after a workout.
14. Grilled Chicken and Hummus Wrap
This wrap is filled with lean chicken, fresh veggies, and a light spread of hummus for added creaminess and flavor — all tucked in a fiber-rich whole wheat wrap.
15. Turkey and Spinach Egg Muffins
These protein-packed muffins are perfect for meal prep.
They’re low in carbs, easy to store, and ideal for a quick, clean lunch with minimal fuss.
16. High-Protein Lentil Soup
Lentils are loaded with plant protein and fiber, making this soup incredibly filling.
It’s a comforting option that keeps you full without the need for heavy creams or oils.
17. Zucchini Lasagna Rolls
These use zucchini in place of pasta, rolled up with ricotta and lean turkey or chicken.
You get all the taste of lasagna with fewer carbs and calories.
18. Edamame and Grilled Chicken Bowl
Edamame brings in plant protein and fiber, while chicken provides lean meat protein.
This combo makes for a light yet satisfying Asian-inspired lunch.
19. Canned Salmon Salad Wraps
Canned salmon is a budget-friendly protein source, rich in omega-3s.
Mixed with veggies and a light dressing, it makes for an easy wrap or lettuce cup filler.
Read More: Picnic food ideas for two
20. Spaghetti Squash with Turkey Marinara
Spaghetti squash is a great pasta substitute that’s low in calories.
Topped with lean turkey and marinara sauce, it delivers that comfort food feeling with a healthy twist.
21. Greek Chicken Pita
This pita is stuffed with protein-packed chicken, fresh veggies, and tzatziki for a cool, creamy flavor.
It’s portable, refreshing, and low in calories.
22. Crispy Tofu and Broccoli Bowl
Tofu gets crispy when pan-fried or baked, and pairs perfectly with steamed broccoli and a light sauce.
It’s an ideal lunch for plant-based eaters seeking a high-protein option.
23. Egg White and Turkey Bacon Breakfast Burrito
Perfect any time of day, this wrap is loaded with egg whites, turkey bacon, and a sprinkle of cheese for a satisfying, protein-heavy lunch that stays low in fat.
24. Lean Beef and Veggie Stir Fry
Using lean cuts of beef, this stir-fry is full of protein and iron.
Add colorful vegetables and a light stir-fry sauce for a nutrient-rich, quick-cooking meal.
25. Avocado Chicken Salad
Instead of mayo, mashed avocado adds creaminess and healthy fats. Shredded chicken boosts the protein, making this a flavorful, wholesome lunch option.
Tips to Keep Your Meals Light and Protein-Packed
-
Watch portion sizes. Even healthy food can tip the calorie scale.
-
Prioritize lean proteins like chicken breast, egg whites, tofu, fish, and legumes.
-
Use spices and herbs to add flavor without extra calories.
-
Meal prep a few days ahead to stay on track during busy weeks.
Eating well doesn’t mean eating bland. These 25 low calorie high protein meals for lunch are proof that you can stay full, fit, and feel good — all while enjoying your food.
These meals are easy to work into your weekly routine.
