Lunch is where macro plans tend to come apart. Mornings get rushed, evenings get sorted, and somewhere in the middle you grab whatever’s nearest. A lineup of lunches you can actually rotate through, that hit your protein target and don’t take much effort to make, is what stops the 2pm crash and the random snacking that follows it.
The fifteen recipes below cover the range: sandwiches, bowls, salads, and a handful of heartier options for when you want something more substantial. Most lean high-protein, several are make-ahead friendly, and they all sit comfortably within typical macro targets. Pick a few that fit your week and lunch stops being the problem meal.
Jump to a Topic
1. Protein Packed Tuna Melt Sandwich
Canned tuna mixed with Greek yogurt (in place of mayo) and finely chopped red onion and celery, then layered on toasted white bread with a slice of melted cheddar. 32g of protein, and easy enough to put together at your desk.
Fat 11g · Carbs 30g · Protein 32g · 347 calories
Ingredients
- 112g canned tuna (in water, drained)
- 15g red onion, finely minced
- 30g nonfat plain Greek yogurt
- 15g celery, finely chopped
- Salt & pepper to taste
- 2 slices of white bread (70cal per slice)
- 1 slice Extra Sharp Cheddar cheese
Method
In a bowl mix tuna, red onion, Greek yogurt and celery. Season with salt and pepper.
Top 1 slice of toasted bread with cheese and microwave for 5-10 seconds until lightly melted.
Spread tuna mixture on other slice of bread and top with the slice with melted cheese. You can also add other fillings such as lettuce and tomato.
2. Better Than Takeout Tuna Poke Bowl
Sushi-grade tuna marinated in sesame oil and soy, served over white rice with cucumber, avocado, and edamame, finished with a Greek-yogurt-based spicy mayo. 40g of protein and the macro profile of a takeout poke bowl without the takeout markup.
Fat 17g · Carbs 43g · Protein 40g · 485 calories
Ingredients
- 75g sushi-grade raw tuna
- 3mL sesame oil
- 20mL liquid aminos or light soy sauce
- 3g ginger paste (optional)
- 100g cooked white rice
- 50g cucumber, diced
- 50g avocado, sliced or diced
- 50g edamame, thawed and refrigerated
- 20g Greek yogurt
- 10g sriracha
- Garlic powder
Method
Cut tuna into cubes and lightly toss in sesame oil, liquid aminos, and ginger paste.
In a bowl place cooked white rice and top with tuna, cucumber, avocado, and edamame.
In a separate bowl mix Greek yogurt, sriracha, garlic powder, salt and pepper. This is your spicy mayo. Drizzle over the poke bowl and enjoy.
Spicy mayo can be made ahead of time and works well as a dressing for salads and sides.
3. Hit the Spot Mini Pepperoni Pizza
English muffin halves topped with pizza sauce, mozzarella, oregano, and turkey pepperoni. 107 calories per pizza, four pizzas per recipe (so you can eat two and still come in well under 250 cal). Hits the pizza craving without derailing the day.
Per pizza: Fat 3g · Carbs 13g · Protein 7g · 107 calories
Ingredients
- 2 “100-calorie” English muffins
- 60g pizza sauce
- 40g part-skim shredded mozzarella
- Dried oregano (a must for pizza flavor)
- 6 slices turkey pepperoni
Method
Cut English muffins in half so you have 4 pizza bases.
Add toppings in order: pizza sauce, cheese, dried oregano, turkey pepperoni.
Bake at 375°F for 5-8 minutes or until lightly golden.
Experiment with different toppings and cheeses to create your own mini pizzas.
4. Super Simple Rotisserie Chicken Salad
Rotisserie chicken on greens with strawberries, blueberries, goat cheese, and a Greek-yogurt-based dressing. 21g of protein and the convenience hack is using a store-bought rotisserie chicken as the base.
Fat 22g · Carbs 47g · Protein 21g · 470 calories
Ingredients
- 60g salad greens
- 5g balsamic vinegar
- 60g strawberries
- 30g blueberries
- 35g goat cheese
- 125g chopped rotisserie chicken (or cooked chicken breast)
- 30g plain nonfat Greek yogurt
- 15g red onion
- 15g balsamic glaze
Method
In a large bowl toss salad greens in balsamic vinegar.
Add strawberries, blueberries, and goat cheese and lightly toss again.
In a separate bowl add Greek yogurt and red onion to the chicken and mix well.
Top salad with chicken mix and finish with a drizzle of balsamic vinegar.
Keeps for up to 48 hours in the refrigerator. For a lower-calorie option, swap rotisserie chicken for plain skinless chicken breast.
5. Low Carb Tzatziki Chicken Bowl
Pulled rotisserie chicken with cherry tomatoes, cucumber, reduced-fat feta, and tzatziki. 38g of protein and only 16g of carbs, so it fits well into lower-carb days. Mediterranean flavors, no cooking required.
Fat 19g · Carbs 16g · Protein 38g · 387 calories
Ingredients
- 100g rotisserie chicken, pulled apart while warm
- 35g reduced-fat feta cheese
- 100g cherry tomatoes, cut in half lengthwise
- 150g cucumber, sliced and cut into half-circles
- 50g tzatziki
- Dried dill (liberally)
- Salt and pepper
Method
In a large bowl toss cucumber and tomato with tzatziki.
Add cold chicken and feta cheese and mix well.
Add a liberal helping of dried dill and mix.
Add salt and pepper to taste.
Can be eaten alone or served in pita bread, a wrap, or with a side of choice. Keeps for up to 3 days in the refrigerator.
6. Tasty Tuna Grain Bowl
Tuna mixed with pre-cooked rice, red bell pepper, chickpeas, black olives, and capers, brightened with lemon juice and caper brine. A solid make-ahead lunch that holds up for 3 days in the fridge.
Fat 12g · Carbs 48g · Protein 23g · 392 calories
Ingredients
- 2 cans canned tuna in oil, drained (approx. 239g) – reserve the oil
- 90-second pre-cooked rice (approx. 450g)
- 500g red bell pepper
- 1 can chickpeas, drained (approx 250g)
- 40g sliced black olives
- 2 tbsp drained capers
- 1 tbsp caper brine
- ½ lemon, juiced
Method
In a large bowl add tuna, cooked rice, and red pepper and mix well.
Add chickpeas, black olives, and drained capers and mix again.
Add caper brine, lemon juice, and approximately half a tablespoon of the reserved tuna oil and toss well.
A great make-ahead recipe. Keeps for up to 3 days in the refrigerator. Macros are based on a 300g serving.
Browse All Recipes
These fifteen lunches are a starting point, but the full recipe library covers breakfast, dinner, dessert, and every diet approach in between.
7. Southwest Chicken Salad
Grilled chicken on romaine with corn, black beans, tomato, onion, and tortilla strips, dressed with creamy cilantro. 230 calories and 23g of protein. Throws together in five minutes if your chicken’s already cooked.
Fat 8g · Carbs 17g · Protein 23g · 230 calories
Ingredients
- 85g romaine
- 84g chicken breast (grilled)
- 1/8c (30g) corn
- 1/8c (30g) black beans
- 25g tomato
- 25g diced onion
- 7g tortilla strips
- 30g Creamy Cilantro dressing (Bolthouse brand)
Method
Mix everything together in a bowl and serve.
8. Low-Fat Monte Cristo
A trimmed-down take on the classic sweet-savory sandwich. Laughing Cow cheese, sugar-free jam, ham, Dijon, all dipped in egg and pan-fried. 25g of protein and only 290 calories, with the indulgent flavor of the original.
Fat 8g · Carbs 30g · Protein 25g · 290 calories
Ingredients
- 2 slices low cal bread (Sara Lee Delightful used)
- 1 wedge Laughing Cow cheese
- 1 tbsp sugar-free jam
- 5g light mayo
- 5g Dijon mustard
- 56g sliced ham
- 1 egg
Method
Spread the cheese on one slice of bread, then spread the mayo and mustard over it.
Spread the jam on the other slice.
In a skillet, cook the ham for a minute or so on each side, just until slightly crisp. Put the meat on the bread and assemble the sandwich.
In a shallow bowl, beat the egg and dip the sandwich, coating both sides.
Fry the sandwich until golden and crisp.
Optional: dust with powdered sugar and serve with syrup for dipping (not included in calories).
9. Lean Beef Nachos
High-fiber lavash wrap baked into chips, topped with taco-seasoned lean ground beef and whatever toppings you want to add. 32g of protein at 265 calories, with a chip-to-meat ratio actually built around macro tracking rather than restaurant excess.
Fat 9g · Carbs 14g · Protein 32g · 265 calories
Ingredients
- 1 Flatout wrap or Joseph’s Lavash Bread
- Olive oil spray
- Taco seasoning
- 113g lean ground beef (93/7)
- Splash of broth
Method
For the fiber tortilla chips:
Preheat oven to 375°F (190°C). Lightly spray both sides of the wrap, then slice into small triangles.
Sprinkle with taco seasoning and bake for 5-7 minutes or JUST until crisp. They go from done to charred quickly, so keep an eye on them.
For the meat:
Season the ground beef and brown it.
Add a little broth and let it simmer for around 10 minutes to soak up the juice.
Topping ideas (calories not included):
Queso (the jarred stuff is surprisingly macro-friendly – Trader Joe’s brand is 3c 0f 0p), guacamole, salsa, pico de gallo, sour cream, shredded lettuce, cauliflower rice, beans.
10. Philly Cheesesteak Pita
Deli roast beef sautéed with green pepper and onion, finished with a light provolone-butter sauce and stuffed into a pita. The Philly cheesesteak experience minus the loaded roll. 23g of protein at 310 calories.
Fat 13g · Carbs 25g · Protein 23g · 310 calories
Ingredients
- 1 pita pocket (Orowheat brand used)
- 56g deli sliced roast beef
- 25g green bell pepper / onions
- 1 slice provolone
- 1/2 tbsp (7g) light butter
Method
In a skillet, sauté the peppers and onions until browned (you can add a splash of broth to the pan for flavor and moisture).
Add the sliced meat and brown slightly.
For the cheese sauce, melt together the cheese and butter.
Pour the cheese sauce over the meat and peppers, then stuff the pita.
11. High Protein Sweet Potato Hasherole
Hash-brown base of cubed sweet potato with bell pepper and onion, layered with taco-seasoned ground beef and topped with a baked egg and cheese. A brunch-style lunch that actually fills you up. 28g of protein.
Fat 15g · Carbs 15g · Protein 28g · 285 calories
Ingredients
- 75g sweet potato, cubed
- 84g lean ground beef
- Taco seasoning
- 1 egg
- 14g 2% Mexican shredded cheese
- 5g each diced bell pepper & onion
Method
Preheat oven to 375°F (190°C), grease a small baking dish or cast iron skillet, and set aside.
Brown the sweet potato and peppers/onion in a separate skillet. Place them in the cast iron skillet and bake while you do the next step.
Season and brown the meat. Layer on top of the hash browns.
Crack the egg in the center and sprinkle on the cheese. Bake for around 10 minutes or until the egg is your desired level of doneness (or broil for a couple of minutes).
Top with salsa, guacamole, or sour cream (not included in calories).
12. Macro-Friendly Apple Pecan Salad
Grilled chicken on romaine with diced apple, dried cranberries, toasted pecans, and crumbled blue cheese. A more cafe-style salad with proper texture and balance. 25g of protein.
Fat 16g · Carbs 18g · Protein 25g · 315 calories
Ingredients
- 85g romaine
- 84g chicken breast (grilled)
- 50g diced apple
- 5g dried cranberries
- 14g toasted pecan halves
- 14g crumbled blue cheese
- 30g Sweet Balsamic Vinaigrette (Bolthouse Farm)
Method
Grill the chicken breast until cooked.
Chop the lettuce and dice the apple.
Combine everything in a bowl with the cranberries, toasted pecans, and crumbled blue cheese.
Drizzle over the vinaigrette and top with the chicken before mixing together.
13. Philly Cheesesteak Stuffed Peppers
Bell peppers stuffed with sliced beef roast, sautéed onion and mushroom, finished with a provolone cheese sauce. 30g of protein and only 10g of carbs – swap the bread for the pepper and the macros change significantly.
Fat 20g · Carbs 10g · Protein 30g · 340 calories
Ingredients
- 56g sliced beef roast (works best with actual beef roast rather than deli sliced)
- 1 large green bell pepper (about 150g when deseeded)
- 10g diced onion
- 25g mushrooms
- 2 slices provolone
- 1/2 tbsp (7g) light butter
Method
Preheat oven to 400°F (205°C).
Slice the pepper in half lengthwise, remove the ribs and seeds. Bake the peppers while you complete the next steps.
In a large skillet, sauté the onion and mushrooms (you can add a splash of broth for flavor and moisture).
Slice the beef into thin strips and add to the skillet to brown.
Cut 1 slice of the cheese into pieces and line each pepper half, then stuff with the meat and onion/mushroom mix.
Bake for around 20 minutes.
Melt together the rest of the cheese and the butter, then pour over the meat before serving.
14. Cheese Stuffed Burger
Lean ground beef wrapped around a wedge of Laughing Cow cheese – two ingredients, a melted center, 26g of protein. Skip the bun or use a low-cal one to keep it under 200 calories total.
Fat 9.5g · Carbs 1g · Protein 26g · 190 calories
Ingredients
- 113g lean ground beef (93/7)
- 1 wedge Laughing Cow cheese
Method
Flatten the meat patty, put the cheese wedge in the center, and form a ball around it. Shape into a patty.
Season both sides and cook for around 6 minutes on each side, flipping only once.
15. BBQ Pulled Pork
Pork tenderloin slow-cooked in a brown-sugar-and-chili-powder rub with sugar-free BBQ sauce. 70 calories and 12g of protein per serving – prep it in the morning, lunch is ready when you are. Pair with our creamy coleslaw for a complete meal.
Fat 1g · Carbs 2.5g · Protein 12g · 70 calories
Ingredients
- 1 lb pork tenderloin
- 1 tbsp Splenda Brown Sugar blend
- 1 tbsp chili powder
- 1 tbsp garlic cloves
- 1 tbsp mustard
- 1/2c (120g) BBQ sauce (G Hughes sugar free used)
- Splash of low-sodium broth
Method
In a small bowl, mix the brown sugar, chili powder, garlic, and mustard. Coat the meat in the paste (it’s messy).
Place the meat in the crockpot, add the broth, then cover with BBQ sauce.
Cook on low for 4 hours.
Shred the meat with 2 forks.
Stir, then cook on low for another hour or so until all the juices are soaked in.
Getting lunch right is mostly about having options that you can rotate through and reach for without thinking. Once a handful of these are in your normal lineup, the meal stops being a decision point. For the rest of the day, our roundups for macro-friendly breakfasts and dinner ideas cover those slots, and our macro-friendly desserts roundup handles the sweet end.
More High-Protein Recipes
Most of the lunches above are protein-forward by design. If that’s a priority across the rest of your day too, our dedicated high-protein recipe collection has plenty more options across all meal types.
If you’d like a coach to set personalized macro targets and build a meal plan that fits your week, our nutrition coaching can do that for you.
No gimmicks. No restrictions.
Start your journey with expert coaching, personalized nutrition, and real results, absolutely free for two weeks.
