5 Best High Protein Lunch For Muscle Gain

Best High Protein Lunch For Muscle Gain Posted On
Posted By Emma Aaron

Growing muscles is one of the ways to make sure you look fit and fabulous. Muscles also help you attain extraneous tasks like carrying groceries and heavy objects. Protein is responsible for muscle growth, and you must include protein-rich foods in your lunchtime meal plan.

Preparing a protein-rich diet requires some effort, but it is definitely worth the time and energy you put in. The good news is that there are plenty of high-protein lunch options to choose from, and you can customize the recipes to match your taste.

Also read: 8 Superfoods That Keep Your Body Healthy & Strong

Check out these five best high-protein lunch recipes for muscle gain.

1. Fried Egg Rice Minute Rice

Eggs are a perfect source of protein, and when paired with rice, they make a complete and satisfying meal. This Fried Egg Rice Minute Rice dish is easy to prepare and only takes about ten minutes from start to finish.

You can start by frying your eggs in oil and then setting them aside. Next, you must cook the rice according to package instructions and stir in soy sauce and green onions. Finally, top the rice with the fried eggs and serve immediately.

This dish provides around 26 grams of protein per serving, making it an excellent choice for a high-protein lunchtime meal. It is ideal for people who need a quick fix without compromising nutrients and flavor. Minute Rice is precooked and only needs heating up in the microwave.

You can also customize this recipe to your liking by adding other vegetables or proteins like peas, chicken, or shrimp. If you prefer a heartier meal, try serving the Fried Egg Rice Minute Rice with a side of roasted vegetables.

2. Salmon and Quinoa Bowl

Salmon and Quinoa Bowl

This delicious and healthy meal is perfect for a protein-rich lunch. The quinoa provides an excellent source of plant-based protein, while the salmon offers up plenty of omega fatty acids. To make this dish, cook the quinoa according to package instructions, then top with cooked salmon and your favorite vegetables.

Try this recipe with chicken or shrimp instead of salmon. You aim to get around 30 grams of protein in your lunchtime meal. Also, aim for about 600-700 calories.

You can bake the salmon in the oven or grill it on the barbecue. If you are using leftovers, make sure to reheat the salmon thoroughly before adding it to the quinoa bowl.

3. Protein Power Salad

Salads are pack in plenty of nutrients, and protein power salad gives more proteins to boost your muscle development. The recipe features high-protein ingredients, like chicken, hard-boiled eggs, and black beans. You can also customize your salad with any of your favorite vegetables.

Mix olive with lemon juice, Dijon mustard, and garlic to make the dressing. Season to taste and drizzle over the salad. This recipe provides around 30 grams of protein per serving, making it ideal for a high-protein lunchtime meal.

You can also try other variations by substituting the chicken for shrimp or tofu. You can also swap the lettuce for spinach or kale. The possibilities are endless. Feel free to experiment until you find a combination you love.

You can also prepare the dressing early and store it in the fridge for two days. This salad is best when served fresh, but leftovers in an airtight container in the refrigerator are also safe. However, they will not taste as good as when freshly prepared.

4. Turkey and Cheese Wraps

Turkey and Cheese Wraps

Another easy and convenient option for a high-protein lunch is turkey and cheese wraps. All you need is some whole wheat tortillas, deli turkey, sliced cheese, and your favorite vegetables. This recipe provides around 28 grams of protein per serving.

To make the wraps, start by spreading a layer of hummus on the tortilla. Then, layer on the turkey, cheese, and vegetables. Roll up the wrap and cut it into bite-sized pieces.

You can also try different recipe variations by using different meat or cheeses. If you are looking for something hearty, you can add some roasted vegetables to the wrap as well.

Wraps are an ideal option for people who are on the go and need a quick and easy meal. They can also be stored in the fridge for later, making them perfect for lunch or dinner.

Turkey and cheese wraps give you plenty of protein to help fuel your muscles throughout the day. They are tasty and convenient, but they are also healthy and filling.

5 Beef and Broccoli Stir-Fry

Beef and Broccoli Stir Fry

Stir-fries are a quick and easy way to get a healthy meal on the table. Lean beef is an essential source of protein, and broccoli is a nutrient-rich vegetable. This recipe provides around 30 grams of protein per serving.

First, cook the beef in a skillet over medium heat. When cooked through, add the broccoli and cook for about three minutes. Then, add the soy sauce, rice, and green onions. Cook for an additional two minutes or until the rice is heated through.

You can customize this recipe to your liking. You can add other vegetables like peppers, mushrooms, or carrots. You can also swap out the beef for chicken, turkey, or tofu.

Stir-fries make a high-protein lunch because they are quick and easy to make. They are also versatile, and you can customize them to your liking. This particular recipe has protein and various nutrients, like vitamins, carbs, and minerals, ideal for fueling your muscles.


If you are looking for a high-protein lunch, delicious and easy to make, these recipes are perfect for you. These meals provide over 20 grams of protein per serving, making them an essential choice for anyone who wants to build muscle mass.

While you can certainly enjoy these recipes for any meal of the day, they are especially perfect for a quick and healthy lunch. So, next time you are looking for something to eat, give one of these recipes a try.

Related Post

leave a Comment