When you work a physical job, lunch isn’t just a break, it’s fuel. Protein plays a big role when it comes to providing energy; It keeps you full longer by slowing down digestion, supports muscle strength, and helps your body recover after a long day. When lunch doesn’t have enough protein, you might notice:
- Feeling hungry again an hour later
- Low energy in the afternoon
- More cravings for junk food
Fortunately, adding more protein to your lunch can be pretty simple. It doesn’t require fancy recipes or expensive food, and you don’t need to count grams of protein or track anything.
High-Protein Ingredients to Keep in Rotation
These options are dense in protein and easy to add directly to main meals.
Animal-Based Protein Sources
- Chicken (breast or thighs)
- Turkey
- Lean beef
- Eggs
- Canned tuna or salmon
- Greek yogurt
- Cottage cheese
- Cheese
Plant-Based Protein Sources
Plant-based proteins work especially well when mixed into bowls, soups, wraps, and pasta dishes.
- Beans
- Lentils
- Quinoa
- Chickpea or lentil pasta
- Hummus and other bean-based spreads
Need some inspiration on how to use these? Below are three easy, realistic ways to add more protein to your lunch, followed by a simple, filling recipe that you can make the day before.
1. Boost Your Protein Intake With Sides
One of the easiest ways to upgrade your lunch is by adding a protein-rich side to whatever you’re already packing or buying. Here are some ideas for sides that are portable, quick, and don’t require cooking every day. Bonus- all of these can be eaten cold and stored in a cooler or lunch bag.
- 1-2 hard-boiled eggs
- Small container of Greek yogurt
- Handful of cheese cubes
- Stick of jerky
- Handful of nuts
2. Add A Second Source of Protein
You don’t have to rebuild your whole lunch. Many lunches already include some protein, it’s just not enough to carry you through the afternoon. These are quick ways to add protein to your existing meal:
- Double the meat and cheese on sandwiches
- Use hummus, bean-based spreads, and yogurt-based dressings instead of condiments
- Add scrambled eggs, beans, or pre-cooked chicken to leftovers
3. Replace Low-Protein Ingredients
Increasing your protein intake doesn’t have to mean finding completely new meals to take to work. You can upgrade lunches you already enjoy by replacing an ingredient that’s low in protein with a protein-rich option. Here are some easy swaps to make:
- Replace some of the mayo in tuna, chicken, and egg salad with plain Greek yogurt
- Use pasta made from chickpeas or lentils instead of regular enriched pasta
- Swap out white rice for lentils or quinoa
Increasing how much protein you eat at lunch can make or break how your workday feels, and you can do it without completely changing your routine. A couple of simple changes can turn the lunch you already pack into a meal that will power you through the rest of the day.
Recipe by Kathleen Perry
