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If you’re looking for satisfying lunches to support your weight-loss goals, these recipes have you covered. Each meal delivers at least 20 grams of protein per serving to help keep you feeling full and satisfied. Plus, every recipe meets our nutrition parameters for weight loss by being lower in calories and high in protein, fiber or both. From hearty grain bowls to flavorful salads and wraps, these lunches make it easy to enjoy a balanced midday meal. Recipes like our Cucumber-Egg Salad Sandwich and High-Protein Chicken Pasta Salad are delicious options you’ll want to add to your weekly rotation.
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Chicken, Cucumber & Hummus Wrap
This fresh and satisfying chicken hummus wrap features crunchy cucumber and carrots for an easy, protein-packed lunch. A quick lemon-dill yogurt mixture adds bright flavor and ties everything together.
02 of 21
Loaded Bean & Broccoli Salad
This broccoli-bean salad combines crisp broccoli, creamy cannellini beans and sharp Cheddar with a tangy yogurt-mayo dressing for a satisfying lunch or dinner. Crispy bacon and fresh dill add bold flavor, while scallions bring a bright finish to every bite.
03 of 21
Cucumber-Egg Salad Sandwich
This refreshing cucumber–egg salad sandwich gets a lighter twist from creamy Greek-style yogurt in place of mayonnaise. Crisp cucumber and fresh dill add bright flavor and crunch, while whole-grain bread makes it satisfying. Pack it for a picnic or enjoy it as a quick no-cook meal.
04 of 21
Chickpea-Tuna Salad Lettuce Wraps
These Chickpea-Tuna Salad Lettuce Wraps give classic tuna salad a fresh, flavorful upgrade. Mashed chickpeas add creamy texture and extra protein, while Greek yogurt gives the salad a light, creamy base. A generous shake of everything bagel seasoning ties it all together with savory crunch. Wrapped in crisp butter lettuce instead of bread, it’s a satisfying, high-protein lunch that’s perfect for meal prep or a quick, no-cook dinner.
05 of 21
Cucumber-Chicken Salad
This creamy cucumber-chicken salad is a refreshing, protein-packed option for lunch or a light dinner. Fresh dill and cider vinegar add a bright flavor that pairs perfectly with the cool, crunchy vegetables.
06 of 21
Everything Bagel Chicken Salad
If you love the flavors of an everything bagel with cream cheese, you’ll love this quick chicken salad. Cream cheese and Greek-style yogurt create a rich, creamy dressing, while everything bagel seasoning adds savory flavor and crunch. Enjoy it as a protein-packed lunch with crackers, tucked into a sandwich or spooned over greens.
07 of 21
High-Protein Chicken Pasta Salad
This high-protein chicken pasta salad is a satisfying, meal-prep-friendly dish that’s perfect for lunches, potlucks or easy dinners. Tender chicken, whole-wheat pasta and feta cheese boost the protein, while crisp vegetables add freshness and crunch. A zesty lemon–red-wine vinaigrette brings everything together for a bright, balanced flavor in every bite.
08 of 21
Bang Bang Chicken Salad Sandwich
This bang bang chicken salad sandwich is creamy, spicy and packed with crunchy vegetables. The yogurt-based sauce, flavored with Sriracha, sweet chili sauce and lime, coats shredded chicken for a bold filling. Layered with crisp cucumber and lettuce on toasted whole-wheat bread, it makes a quick and satisfying lunch.
09 of 21
Cucumber, Avocado, Tomato & Goat Cheese Sandwich
This Cucumber, Avocado, Tomato & Goat Cheese Sandwich is a fresh, veggie-packed option that comes together in just 15 minutes. A creamy blend of goat cheese, yogurt and dill adds tangy flavor that pairs perfectly with crisp cucumber, buttery avocado and juicy tomato for a satisfying lunch or light dinner.
10 of 21
Chickpea & Chicken Salad
This creamy chicken and chickpea salad gets fiber and protein from mashed chickpeas and a pop of brightness from fruit. A blend of Greek yogurt and mayonnaise keeps the dressing light yet rich, while celery and toasted pecans add crunch.
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Everything Bagel Tuna Salad
This Everything Bagel Tuna Salad gives the classic lunchtime favorite a flavorful upgrade. A mix of mayonnaise and Greek-style yogurt keeps it creamy yet balanced, while Dijon mustard and lemon juice add brightness. Capers and everything bagel seasoning bring a salty, savory punch that pairs perfectly with flaky tuna. Enjoy it on toast, piled onto greens or tucked into a sandwich for an easy, protein-packed meal.
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High-Protein Salmon Salad
This salmon salad combines flaky canned salmon with tangy capers and fresh, fragrant dill. This versatile salad can be enjoyed piled onto toast, stuffed into a pita or served over greens for a light, satisfying meal.
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High-Protein Cucumber Sandwich
This high-protein cucumber sandwich features a creamy spread made by whipping cottage cheese with white miso, soy sauce and rice vinegar. This mixture delivers a creamy boost of protein that pairs perfectly with sliced cucumbers, which add a crisp, fresh bite.
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Chickpea Grain Bowl with Feta & Tomatoes
This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.
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Canned Tuna Rice Bowl
This canned tuna rice bowl is a quick, flavor-packed meal combining a pantry staple and fresh ingredients. Flaky chunks of tuna combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together. It’s easy to customize and comes together in minutes—perfect for a satisfying lunch or weeknight dinner.
16 of 21
Cucumber-Salmon Salad Sandwich
This salmon-and-cucumber sandwich, served on rye bread, combines flaky canned salmon with crisp cucumber slices and a smear of cream cheese. Fresh dill and a squeeze of lemon juice add brightness, while a pinch of cracked pepper enhances the savory flavor profile.
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Loaded Chicken & Broccoli Salad
This loaded chicken and broccoli salad is a protein-packed powerhouse that doesn’t skimp on the classic “loaded” flavors you love. With tender, juicy chicken and crisp, fresh broccoli as the base, this salad delivers a satisfying bite in every forkful. A creamy dressing ties everything together, while mix-ins like crispy bacon, shredded cheese and scallions add layers of flavor. It’s the perfect salad for a high-protein lunch or dinner that keeps you full and energized.
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Avocado, Tomato & Chicken Sandwich
In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
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Chipotle Chicken Quinoa Burrito Bowl
This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.
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Salmon-Stuffed Avocados
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
21 of 21
Green Goddess Salad
This gorgeous green goddess salad combines fresh shrimp, cucumber, artichoke hearts and cherry tomatoes with homemade dressing.
Original Source:
https://www.eatingwell.com/weight-loss-lunch-recipes-with-20-grams-of-protein-12062226