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Are you looking to revitalize your diet and maintain energy levels throughout the day? High-protein lunches could be your answer, especially if your 2026 goals include getting in shape and enhancing your health regimen. Experts suggest that a protein-rich midday meal can keep hunger at bay until dinner and help avoid that dreaded afternoon energy slump. We turned to nutritionist Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, for her top lunch recommendations. Here are seven energizing, high-protein options to keep you fueled and focused.
For a satisfying and balanced meal, Collingwood suggests a Grilled Chicken or Tofu Power Bowl. “A bowl centered around protein, loaded with vegetables and complemented by a modest serving of whole grains, can provide a steady stream of energy. This combination helps avoid the crash often associated with refined carbohydrates,” she explains. Consider combining grilled chicken or tofu with roasted vegetables, quinoa or farro, and finish with a simple vinaigrette.
Another excellent choice is a Salmon or Tuna Salad with Mixed Greens. Collingwood highlights the benefits of fatty fish like salmon, which offers a dual advantage of protein and omega-3 fats. “These nutrients not only promote satiety but also support brain function, crucial for maintaining concentration throughout the afternoon,” she notes. This meal can be quickly assembled using canned salmon or tuna for added convenience.
Grilled Chicken or Tofu Power Bowl
Collingwood recommends a Grilled Chicken or Tofu Power Bowl. “A protein-centered bowl with vegetables and a moderate portion of whole grains provides steady energy without the crash that comes from refined carbs alone. Think: chicken or tofu, roasted veggies, quinoa or farro, and a simple vinaigrette,” she says.
Salmon Salad (or Tuna) with Mixed Greens
A Salmon Salad (or Tuna) with Mixed Greens is another recommendation. “Fatty fish like salmon offer protein plus omega-3 fats, which support satiety and brain function, which is helpful for staying focused through the afternoon. Works equally well with canned salmon or tuna for convenience,” says Collingwood.
Lentil or Bean-Based Soup with a Side of Protein
Lentil or Bean-Based Soup with a Side of Protein is another easy lunch option. “Soups made with legumes deliver both protein and fiber, and adding a side of yogurt, cheese, or eggs provides enough protein to keep hunger at bay. Warm, filling, and easy to prep ahead,” she says.
Greek Yogurt Chicken Salad Wrap
A Greek Yogurt Chicken Salad Wrap is great for a packed lunch. “Using Greek yogurt instead of mayonnaise boosts protein while keeping the meal lighter and more balanced. Add celery, grapes, or apples for crunch and fiber,” Colliingwood says.
Leftover Dinner
Leftover dinner is a no-brainer. “One of the best lunches is simply last night’s dinner, especially if it included a solid protein source and vegetables. No extra prep! Just heat and eat,” Collingwood states.
Cottage Cheese Bowl
Cottage Cheese Bowls are an easy lunch packed with protein. “Cottage cheese is high in protein and pairs well with vegetables, whole-grain crackers, or fruit for a balanced midday meal,” she says. You can make it savory: with tomatoes, cucumbers, olive oil, or sweet with berries, nuts, and seeds.
Turkey or Hummus Veggie Sandwich on Whole Grain Bread
Her final recommendation? Turkey or Hummus Veggie Sandwich on Whole Grain Bread. “Combining protein with fiber-rich whole grains helps prevent blood sugar spikes that can lead to afternoon fatigue. Add avocado or cheese for staying power,” says Collingwood.