The 10 best protein-rich foods for lunch, according to nutritionists

Discover the best protein-rich foods for lunch with nutritionist-approved tips to stay energized and full throughout the day.

Reviewed by dietitian Alyssa Pike, RDNReviewed by dietitian Alyssa Pike, RDN

Adequate protein intake is essential for healthy muscles, but did you know that protein is also important for various bodily functions, satiety, and general well-being? Incorporating protein-rich foods into your lunch routine can keep you energized and feeling good all day long.

We spoke to registered dietitians to find out which protein-rich foods to eat in larger quantities and how to incorporate them into your lunch meals.

Benefits of Protein

Proteins have great effects on your body, for example, they build and repair tissue, support the immune system, produce enzymes and regulate hormones.

Some research shows that protein can also help with weight control by promoting feelings of fullness. So you may be wondering, “How much protein should I eat for lunch?”

Getting enough protein at every meal, including lunch, can support muscle function and keep your energy levels high throughout the day. How much protein do you need at lunch? At least 15 grams is a good goal. These 10 high-protein lunch foods can help you get there.

1. Chicken breast

A 3-ounce serving of grilled chicken breast contains an impressive 26 grams of protein. Chicken breast contains lean protein, meaning it’s low in fat and saturated fat. Cassandra Padula Burke, RDN, a registered dietitian and owner of Catalyst Performance Lab, recommends combining chicken breast with whole grains and vegetables or turning it into a burrito bowl for a protein-packed lunch to help you stay full longer.

2. Greek yogurt

A 200g serving of plain, low-fat Greek yogurt provides 20g of protein. It also contains probiotics that support gut health and provides calcium for strong bones.

It’s an excellent choice for lunch as it can also be prepared savory. Try it as a base for tzatziki in these falafel pitas, or make a dill sauce to drizzle over salads or skewers.

3. Lenses

One cup of cooked lentils contains 18 grams of plant-based protein, as well as fiber, iron and folate. Research shows that lentils can also help lower cholesterol and keep blood sugar levels stable. You can incorporate lentils into all sorts of recipes, like lentil soup or this simple mixed green salad with lentils and apple slices. Lentils are also included in some plant-based burgers, for a quick, 10-minute lunch.

4. Cottage cheese

Cottage cheese has been in the spotlight lately, and for good reason. One cup of low-fat cottage cheese contains 24 grams of protein. Because it’s rich in a slow-digesting protein called casein, it can promote satiety. Dietitian Katie Drakeford, MA, RD, loves cottage cheese as a quick and convenient source of protein that can be enjoyed with fresh fruit or as a dip with crackers and veggies.

Alexia Zolis, RD, owner of The Healthy Living RD, adds, “It’s also a great source of nutrients like calcium and vitamin B12, which support healthy bones and cells.” Zolis enjoys cottage cheese on whole-grain toast with some smashed avocado, bagel seasoning and a drizzle of hot honey.

5. Eggs

Eggs aren’t just for breakfast. Performance dietitian Tony Castillo, MS, RDN recommends eggs as the perfect addition to lunch to energize people at every activity level—from competitive athletes to everyday gym-goers.

“Eggs are a nutritional miracle, with one egg containing six grams of high-quality protein and all nine essential amino acids, which help maintain and repair muscle while supporting bone health,” he says. Plus, they can be quickly and easily prepared in many different ways to suit different tastes, preferences and dietary needs, he adds.

Try adding eggs to your lunch with the Low Carb Egg Burritos with Bacon and Broccoli or our Egg Salad Lunch Box.

6. Chickpeas

One cup of cooked chickpeas contains 15 grams of heart-healthy plant-based protein. Research shows that the protein in chickpeas is highly bioavailable, meaning it’s easily absorbed and utilized by the body. Chickpeas are a versatile ingredient that can be used in all sorts of dishes, like kale salad with seasoned tofu and chickpeas or these chickpea-filled turmeric rice bowls.

Chickpeas are also the main ingredient in certain bean-based pastas like Banza, which offer a higher-protein alternative to regular or brown rice pasta. They also play a starring role in hummus, which is perfect as a healthy dip. Make your own homemade hummus, or if you’re on the go, try pre-portioned hummus cups.

7. Tuna

A standard 4-ounce can of tuna contains 22 grams of satiating protein. Heidi McIndoo, MS, RD, of Apple a Day Nutrition points out that tuna is also a source of omega-3 fatty acids, which studies have shown may reduce the risk of heart disease.

Charita Bundick, RD, recommends tuna packets as a quick, easy lunch option. Simply tear open and pair with a salad kit, whole-grain crackers or crisp vegetables.

8. Edamame

One cup of steamed edamame contains 18 grams of protein. It also provides 29% of the daily value of fiber and 20% of the daily value of iron, two nutrients that are often lacking in our diets.

Patricia Kolesa, MS, RDN, founder of Dietitian Dish LLC, recommends incorporating edamame into grain dishes, salads or bean dips. You can also enjoy it simply steamed and lightly salted.

9. Salmon

A 3-ounce serving of cooked salmon contains a whopping 21 grams of protein. Research has shown that protein-rich fish like salmon can help control appetite and promote feelings of fullness after a meal. There’s another reason to include salmon in your midday meal. “Eating omega-3 fatty acids has been shown to improve memory and cognitive function, which can help prevent brain fog at work in the afternoon,” says Sarah Alsing, MS, RD, registered dietitian and owner of Delightfully Fueled.

Enjoy grilled or baked salmon, or try wild canned salmon. “Most canned salmon in the U.S. comes from Alaska, which means it’s guaranteed to have been caught sustainably, which makes me feel even better about eating it,” says Caroline Thomason, RD, CDCES, a dietitian and diabetes educator in Washington, DC. Alternatively, Kayla Farrell, RDN, a nutritionist at FRESH Communications, enjoys salmon from Chile for its high omega-3 content and low mercury levels.

No matter which type of salmon you choose, you’ll reap the benefits. Check out these 15 healthy salmon bowls you can make for lunch.

10. Quinoa

One cup of cooked quinoa contains 8 grams of protein. Quinoa is a unique plant-based protein because it is a complete protein, meaning it contains all nine essential amino acids. It is also rich in magnesium, which can support muscle and nerve function. You can use quinoa as a base for bowls, add it to cheese-stuffed peppers, or bake it until crispy to use as a crunchy salad topping.

Tips for adding protein to your diet

• Include a protein source in every meal: This can help maintain energy levels and support muscle function.

• Snack on protein-rich foods: Protein isn’t just for lunch. You should add this satiating nutrient to snacks too. Choose nuts, seeds, Greek yogurt, hard-boiled eggs, or really any of the options listed above!

• Use protein-rich toppings: Add nuts, seeds, legumes or cheese to lower-protein meals such as salads and soups to meet your protein needs.

The conclusion

Complementing your lunch with protein-rich foods can help strengthen your muscles, reduce hunger, and improve your overall health. With this healthy mix of animal and plant proteins, there are plenty of delicious options to keep you energized throughout the day!

Looking for a roundup of our best healthy lunch recipes? We’ve got you covered.

Note: I am a nutrition partner of Beyond, Banza and Sabra.

Read the original article on Eating Well.