As a busy dietitian, I don’t always have much time to make myself lunch. However, I know I need something substantial to keep me energized through the afternoon.
So, I rely on shortcuts like deli turkey, salad kits, canned beans, and high-protein pasta to make lunches that come together quickly, rather than skipping a meal or relying on snacks between meetings.
Each of these easy lunches takes 20 minutes or less to make and provides at least 20 grams of protein. I also include carbohydrates, fat, and fiber to help me feel full and give me enough energy to get through the rest of the workday.
Here are four lunches I keep in my regular rotation because they’re filling, flavorful, and easy to fit into a busy workday.
I use a Caesar salad kit to make delicious wraps.
A Caesar salad kit is the key to this quick meal — the lettuce is already washed and chopped, and the dressing, croutons, and Parmesan are included.
When chicken is on the menu for dinner the night before, I cook an extra piece to add to the wrap. Rotisserie chicken or pre-cooked chicken from the grocery store also work well.
I mash chickpeas with a spoonful of dressing and lemon, spread them across a whole-wheat tortilla, add the prepared salad and some chicken, and slice it in half.
The chickpeas add creaminess against the crisp lettuce, while the dressing and Parmesan give the wrap a salty, savory flavor. The lemon is optional, but I find that it keeps the dressing from tasting too heavy.
The result is a quick, high-protein meal that takes minimal effort.
For this recipe, the chicken and chickpeas are good sources of protein, and the latter also adds fiber. Based on my portions, I find this wrap typically provides about 25 grams of protein.
This lunch goes from salad kit to high-protein wrap in about 10 minutes and requires no cooking. I make it when I want something fresh and more filling than a salad, or when I need a handheld lunch to take on the go.
I turn turkey pinwheels into a high-protein, snack-style lunch.
Lunch doesn’t need to be a plated meal to be nutritious. Sometimes, I prefer a snack-style lunch with protein, carbohydrates, fruit or vegetables, and something crunchy. That’s why I turn to this snack-style meal using turkey pinwheels.
To make the wrap, I spread pesto on a whole-wheat tortilla and layer deli turkey, cheddar, arugula, and roasted red peppers before rolling and slicing it into pieces. On the side, I add hummus, whole-grain crackers, grapes, raw vegetables, and mixed nuts.
The turkey pinwheels pair well with a variety of sides.
The turkey and cheddar provide most of the protein, while the hummus and nuts add a little more.
The tortilla and crackers add carbohydrates, and the grapes and vegetables bring fiber and sweetness to balance the savory flavors. Overall, this lunch typically provides around 30 grams of protein, depending on the portions.
I make this when I’m cleaning out the fridge or when I don’t have time to cook. The components are flexible, so I use what I already have, and the combination is a little different each time.
It takes about 10 minutes to assemble, and any leftovers make a good afternoon snack.
This pasta salad is quick and easy to make.
This pasta salad has a permanent spot in my lunch rotation because it comes together quickly and holds up well in the fridge.
I cook the protein pasta, then add chicken, cucumber, cherry tomatoes, arugula, a premade feta and olive mix, store-bought pesto, and lemon.
While the pasta cooks, I chop the vegetables and slice the chicken, then rinse the pasta under cold water and mix everything together.
The pesto adds an herby taste while the lemon, cucumber, and tomatoes keep it refreshing. The feta and olives add a salty bite, and the arugula brings in a peppery flavor.
I like that every bite tastes slightly different depending on which ingredients end up on my fork.
The leftovers are even better than the initial meal.
High-protein pasta typically contains more protein and fiber per serving than traditional white pasta, and adding chicken brings each serving to about 35 grams of protein.
This lunch takes about 15 minutes to prepare and makes three or four servings. I prepare it at the beginning of the week and eat it cold over the next few days; it tastes even better after the pasta has had more time to absorb the pesto and lemon.
This barbecue-ranch bean salad is smoky, crunchy, and packed with plant-based protein.
To make this filling bean salad, I combine black beans, chickpeas, corn, chopped bell pepper, shredded cabbage, red onion, scallions, and pepitas.
Then, I toss it with a dressing made from barbecue sauce, Greek yogurt, lime juice, olive oil, and ranch seasoning.
The dressing is smoky, tangy, and slightly creamy, with the sweetness of the barbecue sauce balancing the lime and ranch seasoning. The cabbage and bell pepper keep the salad crisp, while the corn adds bursts of sweetness.
I add some tortilla chips right before serving so they stay crunchy and perfect for scooping. The salty crunch is a non-negotiable for me and makes this lunch more fun to eat.
It tastes great on its own or as a side dish.
The beans, chickpeas, pepitas, and Greek yogurt provide about 20 grams of protein per serving, and the beans add fiber, making this lunch even more filling.
I enjoy this on its own or as a side dish with leftover grilled chicken or salmon, and the cabbage base means it stays crisp in the fridge for several days.
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