High-Protein Lunches: Simple & Delicious Meals with 30g+ Protein

If you’ve been trying to hit 30g of protein at lunch but end up snacky, tired, or reaching for caffeine by 3 pm… this meal plan is for you.

Protein is key for steady energy, balanced blood sugar, and happy hormones, and getting enough at lunchtime can make a huge difference in how you feel throughout the day. But I get it—figuring out what to eat can feel like a full-time job.

That’s why this week’s meal plan is all about easy, high-protein lunches that take the guesswork out of meal prep.

These meals are balanced, delicious, and simple to throw together—so you can fuel your body without the stress.

This Week’s Protein Packed Dinner Plan

Meal 1: Turkey & Avocado Wrap

A simple, nutrient-dense meal packed with lean protein, fiber, and healthy fats for all-day energy.

Ingredients:

• 1 large whole-grain wrap (or Siete tortilla)

• 4 oz sliced turkey

• ½ avocado, mashed

• 1 tbsp hummus

• 1 handful mixed greens

• 1 tbsp feta cheese

• 1 tsp olive oil

• Salt + pepper to taste

Instructions:

1. Spread mashed avocado and hummus on the wrap.

2. Layer with turkey, mixed greens, and feta.

3. Drizzle with olive oil, season with salt and pepper, and wrap tightly.

💡 Why it’s great: 35g+ protein, rich in healthy fats, and perfect for on-the-go meals.

Meal 2: Greek Chicken Salad

A fresh, high-protein salad packed with crunch, flavor, and hormone-balancing nutrients.

Ingredients:

• 4 oz grilled chicken, sliced

• 2 cups mixed greens

• ½ cup cherry tomatoes, halved

• ¼ cup cucumber, diced

• ¼ cup feta cheese

• ¼ cup kalamata olives

• 1 tbsp olive oil

• 1 tbsp red wine vinegar

• ½ tsp dried oregano

• Salt + pepper to taste
  Optional addition: Serve with Simple Mills crackers (I buy the value size from Costco!).

Instructions:

1. Toss all ingredients together in a bowl.

2. Drizzle with olive oil and vinegar, then season with oregano, salt, and pepper.

💡 Why it’s great: 40g+ protein, loaded with healthy fats and fiber to keep you full.

Meal 3: Cottage Cheese & Egg Bowl

A quick and easy high-protein meal with all the amino acids and healthy fats your body needs.

Ingredients:

• ½ cup cottage cheese

• 2 boiled eggs, sliced

• ¼ avocado, diced

• 1 tbsp pumpkin seeds

• 1 tsp olive oil

• Salt + pepper to taste

Instructions:

1. Add cottage cheese to a bowl.

2. Top with sliced eggs, avocado, and pumpkin seeds.

3. Drizzle with olive oil and season to taste.

💡 Why it’s great: 35g+ protein in under 5 minutes, perfect for busy days.

Meal 4: High-Protein Tuna & Quinoa Bowl

A simple, omega-3-rich meal that supports hormone balance, brain health, and metabolism.

Ingredients:

• 1 can (5 oz) wild-caught tuna, drained

• ½ cup cooked quinoa

• ½ cup baby spinach

• ¼ cup shredded carrots

• 1 tbsp olive oil

• 1 tbsp lemon juice

• ½ tsp garlic powder

• Salt + pepper to taste

Instructions:

1. Toss all ingredients together in a bowl.

2. Drizzle with olive oil and lemon juice, then season to taste.

💡 Why it’s great: 40g+ protein, packed with fiber and healthy fats for blood sugar stability.

Complete Grocery List

Protein:

• 16 oz (1 lb) sliced turkey

• 16 oz (1 lb) grilled chicken (or raw chicken breast to cook)

• 4 large boiled eggs

• 1 can (5 oz) wild-caught tuna

• ½ cup cottage cheese

Produce:

• 6 cups mixed greens (for multiple meals)

• ½ avocado (for Turkey Wrap)

• ¼ avocado (for Cottage Cheese & Egg Bowl)

• ½ cup cherry tomatoes

• ¼ cup cucumber

• ½ cup baby spinach

• ¼ cup shredded carrots

Pantry:

• 1 large whole-grain wrap (or Siete tortilla)

• ½ cup cooked quinoa (or dry quinoa to cook)

• Simple Mills crackers (optional)

Condiments, Cooking Fats, Other:

• 5 tablespoons olive oil (used across multiple meals)

• 1 tablespoon pumpkin seeds

• 1 tablespoon hummus

• 1 tablespoon red wine vinegar

• 1 tablespoon lemon juice

• ½ teaspoon dried oregano

• ½ teaspoon garlic powder

• Salt and pepper

Dairy and Cheese:

• ½ cup feta cheese

Final Thoughts: Keep It Simple & Protein-Packed

Eating 30g+ of protein at lunch doesn’t have to be complicated. These simple, nutrient-dense meals will help you stay full, energized, and balanced throughout the day—without spending hours in the kitchen.

Looking for more easy, hormone-friendly meals? Check out our free Happy Hormones Recipe Guide and save this blog for your next grocery haul. 

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