Introduction
If you're looking to increase your protein intake and have a delicious and satisfying lunch, you've come to the right place. In this blog post, we will be sharing some easy and tasty high protein packed lunch recipes that will keep you energized and full throughout the day. Whether you're a meat lover or a vegetarian, there's something for everyone in this article. So, let's get started!
1. Grilled Chicken Salad
Ingredients:
- 2 boneless, skinless chicken breasts
- 4 cups of mixed salad greens
- 1 cup of cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 red onion, thinly sliced
- 1/4 cup of feta cheese, crumbled
- 2 tablespoons of olive oil
- 2 tablespoons of balsamic vinegar
- Salt and pepper to taste
Instructions:
1. Preheat your grill to medium-high heat.
2. Season the chicken breasts with salt, pepper, and any other desired spices.
3. Grill the chicken for about 6-8 minutes per side, or until cooked through.
4. Remove the chicken from the grill and let it rest for a few minutes.
5. In a large bowl, combine the salad greens, cherry tomatoes, cucumber, red onion, and feta cheese.
6. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
7. Slice the grilled chicken and add it to the salad.
8. Drizzle the dressing over the salad and toss to combine.
9. Serve immediately and enjoy!
Nutrition:
This grilled chicken salad is not only delicious but also packed with protein. One serving contains approximately 35 grams of protein, making it a perfect choice for a high protein lunch. Additionally, it is low in calories and carbs, making it a healthy and balanced meal option.
2. Quinoa and Black Bean Burrito Bowl
Ingredients:
- 1 cup of cooked quinoa
- 1 cup of canned black beans, rinsed and drained
- 1/2 cup of corn kernels
- 1/4 cup of diced red bell pepper
- 1/4 cup of diced green bell pepper
- 1/4 cup of diced red onion
- 1/4 cup of chopped fresh cilantro
- 1/4 cup of salsa
- 1 tablespoon of lime juice
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked quinoa, black beans, corn kernels, red bell pepper, green bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together the salsa, lime juice, salt, and pepper.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Serve the quinoa and black bean mixture in bowls and enjoy!
Nutrition:
This quinoa and black bean burrito bowl is not only vegetarian-friendly but also packed with protein. One serving contains approximately 20 grams of protein, making it a great option for a high protein lunch. It is also high in fiber and loaded with vitamins and minerals.
3. Tofu Stir-Fry
Ingredients:
- 1 block of firm tofu, drained and cubed
- 2 cups of mixed vegetables (such as bell peppers, broccoli, and carrots)
- 2 cloves of garlic, minced
- 2 tablespoons of soy sauce
- 1 tablespoon of sesame oil
- 1 tablespoon of cornstarch
- 1/4 cup of vegetable broth
- Salt and pepper to taste
Instructions:
1. In a large skillet or wok, heat the sesame oil over medium heat.
2. Add the tofu cubes and cook until golden brown on all sides.
3. Remove the tofu from the skillet and set aside.
4. In the same skillet, add the minced garlic and mixed vegetables. Stir-fry for a few minutes until the vegetables are tender-crisp.
5. In a small bowl, whisk together the soy sauce, cornstarch, and vegetable broth.
6. Pour the sauce over the vegetables and cook until thickened.
7. Add the tofu back to the skillet and toss to coat in the sauce.
8. Season with salt and pepper to taste.
9. Serve the tofu stir-fry over steamed rice or noodles and enjoy!
Nutrition:
This tofu stir-fry is not only a delicious vegetarian option but also a great source of protein. One serving contains approximately 15 grams of protein, making it a satisfying and nutritious lunch choice. It is also low in calories and high in vitamins and minerals.
4. Turkey and Avocado Wrap
Ingredients:
- 4 slices of turkey breast
- 1/2 avocado, sliced
- 1/4 cup of baby spinach leaves
- 1/4 cup of sliced cucumber
- 1/4 cup of sliced tomato
- 1 tablespoon of Greek yogurt
- 1 teaspoon of Dijon mustard
- Salt and pepper to taste
- 4 whole wheat tortillas
Instructions:
1. In a small bowl, mix together the Greek yogurt, Dijon mustard, salt, and pepper.
2. Lay out the whole wheat tortillas and spread the Greek yogurt mixture evenly over each one.
3. Layer the turkey breast, avocado slices, spinach leaves, cucumber slices, and tomato slices on top of each tortilla.
4. Roll up the tortillas tightly and secure with toothpicks if needed.
5. Serve the turkey and avocado wraps with a side of fresh fruit or a salad and enjoy!
Nutrition:
This turkey and avocado wrap is a protein-packed lunch option that is both delicious and healthy. One serving contains approximately 25 grams of protein, making it a satisfying and filling meal. It is also low in calories and high in fiber, making it a great choice for weight management.
Conclusion
These high protein packed lunch recipes are not only delicious but also easy to make. Incorporating them into your lunch routine will help you meet your protein needs and keep you feeling energized throughout the day. Whether you're a meat lover or a vegetarian, there's something for everyone in these recipes. So, give them a try and enjoy a protein-packed lunch that will keep you satisfied until dinner!
Post a Comment for "High Protein Packed Lunch"