10 Easy High-Protein Lunch Ideas For Athletes

Our high-protein breakfast blog post was such a hit that my team and I gathered a few of our favorite high-protein lunch ideas to keep you well-fueled for your day-to-day activities and training.

Meeting protein goals is a common challenge that most athletes face. Endurance athletes including runners, triathletes and cyclists have increased protein needs due to the physiological demands of training. It can be very daunting and difficult to meet these needs at each meal day in and day out, particularly if you have not planned and prepped ahead. While it can be overwhelming, it doesn’t need to be.

We want your sports nutrition goals to be fun and also flexible. Fortunately, we have many easy high-protein lunch ideas that can be planned and prepped in less than 10 minutes.

Routine matters

Whether you workout in the morning or later in the day, lunch is an important (and often overlooked) meal. Lunch plays an important role and either helps in recovery post morning workout or fuels you for an upcoming workout later in the day.

Unfortunately, many athletes unintentionally skip lunch because they are drowned at work or even worse, “saving” calories for dinner and a nighttime snack. Having a relatively consistent meal pattern with adequate protein is important to keep energy levels stable, reduce cravings and keep you feeling full. For most endurance athletes, spreading out your protein intake and aiming for 20g+ of protein per meal is ideal.

Meal planning and prep staples

Before you hop on the lunch train, clean out your pantry and reference our complete guide to meal prepping so that you’re ready to go. Then, let’s get back to the basics of what to include in a nutritious lunch. For a well-balanced meal, typically you want to include a protein, carb, healthy fat, and fiber (fruits and/or veggies). These foods should be included in your meal prep for in season and out of training season meal prep.

Here’s a few of our favorite convenient staples to keep on hand (note: that this is not an exhaustive shopping list versus a few essentials):

Protein, of course: 

• Greek yogurt and cottage cheese
• Poultry. Convenient options: rotisserie chicken, canned chicken, nitrate/nitrite-free deli turkey or chicken, turkey bacon or sausage, grilled or roasted chicken breast 
• Tuna or salmon, canned or packets
• Plant-based protein alternatives such as tofu, seitan and tempeh
• Eggs and liquid egg whites
• Beans and lentils, canned are just fine
• Protein bars and protein powders

Carbs, our favorite:

• Whole-grain bread, bagels, English muffins, pita bread, and tortillas
• Whole-grain crackers
• Brown or white rice, microwavable options are available
• Quinoa or barley, microwavable options are also available
• Oats
• Pancake mix unless you make from scratch 
• Potatoes, sweet potatoes, yams
• Tortilla chips

Healthy fats, to keep you satisfied:

• Olive oil
• Avocados
• Nuts and nut butters
• Seeds, including flaxseed, chia seed, and pumpkin seeds
• Olives
• Hummus

Fruits and veggies, the more the better:

• Fresh, frozen and canned work great!
• Bagged salad mixes and pre-cut veggies work great for saving on time

Condiments and flavor

• Salsa, barbecue sauce, teriyaki, soy sauce, hot sauce, pesto, marinara sauce, mustard, horseradish, maple syrup, honey, nutritional yeast, lemon juice, balsamic vinegar, 
• Spices: cinnamon, paprika, salt, pepper, taco seasoning, cumin, chili powder, the list is truly endless!

Note that each individual is very different in terms of what foods they tolerate prior to a workout. If you are more sensitive to gas and bloating, your fiber intake may need to be decreased heading into a workout to avoid unwanted gastrointestinal issues. 

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High protein lunch ideas

If you are bored with your current lunch routine, look no further, we have your back. We are overwhelmingly excited to share our favorite high-protein lunch ideas to fuel your day. 

Bean burritos

Bean burrito made with Greek yogurt and canned beans smothered in a whole grain tortilla. This deliciousness can simply be microwaved or put in the air fryer for a slight crunch: ~20 g of protein. Serve with whole grain tortilla chips and your favorite veggies for an extra crunch. See recipe below.

Turkey sandwich 

Turkey sandwich with whole grain bread, 1-2oz of sliced deli turkey, 1oz of cheese and mustard or horseradish for an extra kick: ~20g of protein. Sandwiches are truly a blank slate as you can load up with any of your favorite seasonal veggies and condiments for bonus flavor. Toss in a side of whole grain crackers with hummus for an easy go-to lunch made in less than 5 minutes.

Open-faced tuna melt

Open-faced tuna melt on a whole grain English muffin with 1 small packet of tuna or salmon and 1 oz of cheese (gouda is my absolute favorite): ~24g of protein. Simply broil this beauty in the oven 1-2 minutes until golden brown and cheese is melted. Tuna and salmon are excellent sources of omega 3 fatty acids. Consider mixing avocado into your tuna salad for an extra boost of healthy fats.

Pita pizza

Pita pizza on a whole wheat pita with my favorite spaghetti sauce (jarred pizza sauce works just fine too), 1oz turkey pepperoni or deli turkey, and veggies of choice: ~20g of protein. Broil in the oven for 1-2 minutes or air fry for 2 mins. This is certainly a more satisfying and nutritious option when you are craving traditional pizza.

Brunch

Plant-based breakfast hash with 1 small cubed sweet potato, ½ cup black beans and sliced vegan sausage: ~20g of protein. A plant-based “dump” brunch option that is easy to toss any vegetables or leftover ingredients in. Life is too short to only have breakfast once a day so why not brunch? Reference our high-protein breakfast blog for more of our favorites.

Charcuterie

Sliced deli ham served alongside 1oz of Swiss cheese, whole grain crackers, hummus, grapes, veggies of choice and ¼ cup of dried edamame: ~22g of protein. Charcuterie is a low key, versatile, and fun way to enjoy your lunch in a pinch.

Egg salad 

2 hard boiled eggs mixed with ¼ cup Greek yogurt and mustard, topped on a bed of greens served alongside brown rice crackers and fruit: ~24g of protein. Egg salad is a great recipe to make once and enjoy twice (at least).

Brown rice bowl 

Bagged salad mixed with 4-6oz rotisserie or canned chicken and microwavable brown rice mixed in: ~32g of protein. This recipe is my absolute favorite high-protein lunch idea as it is so versatile and quick!

Pesto chicken bowl

Microwavable quinoa mixed with 4-6oz of rotisserie chicken and 2 tbsp jarred pesto sauce. Serve with grilled veggies or bagged salad: ~32g of protein. Pre-cooked whole grains are a fantastic go-to when you are in a time pinch.

Adult PB&J

1 tbsp peanut butter spread with ¼ cup ricotta cheese and mashed fresh raspberries on whole grain bread: ~20g of protein. Like the good ‘ol fashioned pb&j just boosted with more protein from the ricotta cheese.

Please note that most of these options take less than 10 minutes to prepare and can be batch cooked for later deliciousness. Most important– have fun with this! 

Plan and prepare ahead

Protein needs to be an essential part of your meal planning and prepping routine as an endurance athlete and we hope you enjoy these high-protein lunch ideas!

If you are having a hard time getting your day started, our 1:1 nutrition coaching program may be a great fit for you. We are a specialized team of sports dietitians that can help you enhance your performance with a personalized path and accountability. Head over to our services page for more information and to apply today!