15 High-Protein, High-Fiber Lunches in Under 15 Minutes
Looking for a nutritious lunch to get you through your day? You are in the right place! These lunches take no more than 15 minutes to prepare, so they’re perfect for busy weekdays when you need a quick meal. Each serving also contains at least 15 grams of protein and 6 grams of fiber. Eating enough protein can help you stay strong and maintain muscle and bone strength, while fiber can help support digestion and maintain a healthy weight. Try options like Spinach Salad with Quinoa, Chicken & Fresh Berries and Chicken Caprese Sandwich for a lunch that will help you feel better.
High Protein Tuna and Chickpea Salad Sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This delicious tuna sandwich gets an extra boost of protein from peas. Smashing some of the peas into the tuna improves texture and helps hold the filling together. The combination of garlic and Sriracha add a nice kick, but feel free to choose another hot sauce of your choice or skip it altogether for a lighter flavor.
Spinach Salad with Quinoa, Chicken and Fresh Berries
If you are packing this bowl of cereal for work, mix the dressing ingredients in a small bowl. When you are ready to eat, shake the dressing well, add to the salad and toss. If you don’t have time to make a homemade dressing, use 3 tablespoons of store-bought olive oil vinaigrette.
Chicken Caprese Sandwich
The chicken caprese sandwich features the classic caprese salad recipe with added protein from grilled chicken. Using store-bought chicken makes assembly quick and easy. This sandwich for one is made in a skillet, but it would work just as well in a panini press if you have one.
Chopped Salad with Chicken & Creamy Chipotle Dressing
This chicken salad is smoky and delicious thanks to a delicious chipotle dressing. Cilantro adds a new flavor to everything.
3-Ingredient Brie & Jam Wrap
Photographer: Rachel Marek, Food Stylist: Holly Dresman, Prop Stylist: Gabriel Greco
Grab your favorite flavored jam and pair it with melted Brie cheese on a whole wheat tortilla for a delicious and hearty lunch. Heating the wrap once it’s fully assembled can damage it, so we recommend enjoying the wrap cold if you’re taking it.
English Egg Salad-Muffin Sandwich
When you cook eggs ahead of time, it’s easy to make a separate and delicious egg salad for lunch. And using carrots with sweet leaves on them is like getting herbs for free.
Avocado Tuna Spinach Salad
Avocado adds sweetness while sunflower seeds provide texture and crunch to this easy tuna-spinach salad.
Tomato and cucumber and bacon sandwich
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf
This refreshing, delicious sandwich is easy to pull together when you’re short on time. You can toast the bread a little if you want to add a little crunch. Fresh dill adds a grassy flavor. Make a vegetable sandwich by skipping the bacon and adding sliced cheese or another slice of tomato.
Get Your Greens Package
This healthy, quick wrap is packed with lots of green vegetables—cucumbers, spinach, and lettuce add crunch, avocado lends creaminess, and edamame provides plant-based protein.
Shredded Chicken and Sweet Potato Salad
This simple salad recipe makes excellent use of leftover cooked chicken. Look for escarole in the produce section next to leafy greens; if you can’t find it, you can use romaine.
Pasta Salad with Vinaigrette Lunchbox
Pasta salad is a great lunch with lots of possibilities to make your own. Want to make it vegetarian? Place the olives in place of the salami. Don’t like peppers? Instead, try tomatoes!
Salmon couscous salad
This healthy and easy salad is made with pre-cooked or leftover salmon. To cook salmon quickly, brush lightly with olive oil, then roast in a 450 F oven until the fish is opaque and firm, 8 to 12 minutes.
Avocado Tuna Salad
Jazz up a can of tuna with this easy avocado tuna salad recipe. The silky avocado adds sweetness cut through by the acidity from the lemon and the sweet punch of the feta cheese. Romaine hearts and cucumbers provide a refreshing crunch.
Turkey Meatball Wrap Lunchbox
Wraps are quick to make in the morning, especially if you have leftover meatballs on hand! The layer of whipped cheese creates a barrier that keeps the wrap from getting soggy—even if you make it the night before.
Quick Greek Salad with Chicken
Make lunch in a pinch with this healthy Greek salad recipe, ready in just 10 minutes. It’s full of protein and fiber, helping to keep you fuller for longer.
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