High-Protein Lunch Ideas: Expert Tips On What Keeps You Full and Energised

Incorporating enough protein into your lunch can be an easy guide and doesn't have to feel like a burden. With busy schedules, it's common to overlook the importance of the mid-day meal, but it's a vital chance to recharge and boost your energy for the rest of the day. Protein, one of the key macronutrients, is crucial for various bodily functions, including tissue repair, chemical signalling, and pH balance. 

It's often referred to as the "building blocks of life" for a reason. To learn more about which protein-rich foods are ideal for keeping your lunch satisfying and energising, we reached out to Alexis Law, a dietitian from Top Nutrition Coaching.

High-Protein Food Items To Include In Your Lunch

Alexis Law told us that incorporating high-protein foods into your lunch can be simple, with options like canned tuna or salmon, which are available in convenient pouches for those who need a quick meal on the go without access to a fridge or microwave. She said, “Swapping rice for quinoa, peas, or beans can boost your meal's protein content while also adding fibre, helping you stay full longer.”

Additionally, using chickpea pasta or protein pasta can help create a more balanced meal, especially for those who prefer plant-based options. 

High Protein Lunch Ideas

Alexis recommends creating balanced meals by using protein pasta or chickpea pasta for a pasta salad that you can prepare in advance for the week. To increase protein content, you can also add lean chicken sausage. Another idea is to make a grain bowl with quinoa, chicken, and your favourite vegetable, such as broccoli, topped with your preferred sauce. Canned salmon can be used to create a salmon bowl with rice, or for more protein, substitute quinoa. 

You can mix in cucumbers, a bit of mayo, soy sauce, and rice vinegar for added flavour, and include edamame for an extra boost of fibre and protein. Additionally, swapping out mayonnaise for plain Greek yogurt or cottage cheese in dishes like chicken or tuna salad is a simple way to enhance your protein intake.

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How To Make Chicken Salad With Plain Greek Yogurt

Here’s a protein-packed chicken salad recipe using plain Greek yogurt:

Ingredients:

• 2 cups cooked chicken breast, diced or shredded (a great source of protein)
• 3/4 cup plain Greek yogurt (for additional protein)
• 1/4 cup finely chopped celery
• 1/4 cup finely chopped red onion
• 1/4 cup diced apple (optional for a touch of sweetness)
• 1/4 cup chopped nuts like almonds or walnuts (adds crunch and protein)
• 1 tablespoon Dijon mustard (optional for extra flavour)
• 1 teaspoon lemon juice
• 1/2 cup edamame (optional, for a protein boost)
• Salt and pepper to taste
• Fresh herbs like dill or parsley (optional for garnish)

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Instructions:

1) Prepare Your Ingredients: 

• Start by cooking and shredding or dicing the chicken breast, which serves as a lean, high-protein base.
• Finely chop the celery, red onion, and apple (if using).
• Cook the edamame if you’re including it.

2) Make the Dressing

• In a large mixing bowl, combine the plain Greek yogurt, lemon juice, and Dijon mustard (if using). Mix until smooth and creamy.
• Season with salt and pepper to taste.

3) Mix the Ingredients

• Add the shredded chicken, celery, red onion, apple, chopped nuts, and edamame (if using) to the bowl with the yogurt dressing.
• Stir well until all the ingredients are evenly coated.

4) Taste and Adjust

Taste the chicken salad and adjust the seasoning if necessary. Add more salt, pepper, or lemon juice as needed.

5) Serve

• Garnish with fresh herbs if desired.
• Enjoy the chicken salad in a wrap, on whole-grain bread, over a bed of greens, or with high-protein crackers.

Tips While Making A High-Protein Meal

Alexis points out that a frequent mistake people make when aiming to boost their protein intake is focusing too much on protein and neglecting other vital components of a well-rounded meal, such as carbohydrates and vegetables. Fibre, in particular, is crucial for keeping us feeling full, and it shouldn’t be overlooked. Many people associate protein primarily with meat, which is indeed a good source, but relying solely on it can become monotonous. It's beneficial to incorporate a variety of protein sources into your diet.

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