21 High-Protein Lunches Under 500 Calories
Cook these big batch recipes once and eat them for the rest of the week.
Eating meals high in protein can help you stay full longer, keeping that afternoon ~hanger~ at bay.
Protein takes longer to digest than carbs, filling you up and keeping you full for longer, registered dietitian Albert Matheny of ProMix Nutrition and Soho Strength Lab, tells BuzzFeed Health.
It's also essential for building lean muscle mass, which can really help with weight loss if that's your goal, and won't spike your blood sugar the way a carb-based meal would, meaning you won't be hungry again in an hour. #Bless
Here we've rounded up lunches that have more than 15 grams of protein, come out to 500 calories or less per serving, and are super easy to make ahead of time, so your weeks are a little less hectic.
Okay, dig in!
1. Southwestern Veggie Hummus Wraps
A great option for spicing up your Taco Tuesdays. Get the recipe here.
2. Chickpea Shawarma Sandwich
Make the delicious garlic dill sauce ahead of time so that you can easily spread it on your sandwich when packing lunch. Get the recipe here.
3. Avocado Toast with Eggs, Spinach, and Tomatoes
Dice up the veggies and prepare the delicious avocado the night before so you can pack and go in the morning. Get the recipe here.
4. Salmon Quinoa Bowl
Salmon + quinoa + avocado + Greek yogurt dip + feta = 😍. Get the recipe here.
5. One-Pan Roasted Chicken and Vegetables
A whole pan of this chicken and veggies only takes 20 minutes to whip up and means lunch for days. Get the recipe here.
6. Portobello Stuffed Pizza
Healthy pizza. Now that's something we can get behind. Get the recipe here.
7. Creamy Avocado Greek Yogurt Chicken Salad
Whip up a huge batch of this healthy chicken salad on the weekend and have it to throw on salads or in sandwiches during the weekdays. Get the recipe here.
8. The Amazing Chickpea Spinach Salad
You can make this hearty salad even healthier by going easy on the honey. Get the recipe here.
9. Grilled Pesto Turkey Burgers
Make a big batch of these and have them to put on a bun, salad, or whatever your heart desires all week. Get the recipe here.
10. Ground Chicken Breast Meatballs with Mozzarella Cheese
All you need is five ingredients and 20 minutes of time to make these healthy meatballs. Get the recipe here.
11. Southwestern Egg Salad Sandwich
So simple. So good. And so easy to pack and take on the road. Get the recipe here.
12. Bacon Ranch Chicken Salad Stuffed Tomatoes
Switch it up from your regular sandwich routine and pack your lunch INSIDE a tomato. Get the recipe here.
13. Oven Roasted Salmon Rice Bowl
Prep this recipe in just 20 minutes on a Sunday and voilà, you'll have four lunches to eat throughout the week. Get the recipe here.
14. Veggie Turkey Rollups
Assemble these roll ups with just turkey, carrots, cucumber, bell peppers, and hummus. Make sure to double this recipe so you're getting a big enough meal to get you through the afternoon. Get the recipe here.
15. Slow-Cooker Turkey Chili
Toss all the ingredients into a Crock Pot in the morning and have delicious chili ready to pack for lunches when you get home. Get the recipe here.
16. Tofu Tahini Scramble
Mix the tofu tahini scramble ahead of time and it'll only take you five minutes to throw this salad together on busy mornings. Get the recipe here.
17. Hawaiian BBQ Chicken Wraps
Hawaiian pizza in a wrap. Heck, yes. Get the recipe here.
18. Grilled Flank Steak Salad With Strawberries
Sweet and savory to satisfy all the cravings. Get the recipe here.
19. Salmon Burgers With Avocado Salsa
Great to eat over salad greens or by themselves with the fresh avocado salsa. Get the recipe here.
20. Taco Salad Bowls
Just as good as (if not better than) Chipotle. Get the recipe here.
21. Healthy Tuna Stuffed Avocado
The only thing better than avocados is STUFFED avocados. And this one is made with tuna, bell peppers, and jalapeños. Get the recipe here.