Key takeaways
- Understand the importance of a high-protein lunch for boosting energy and focus for working professionals
- Take a look at some simple high-protein recipes that can be prepared in under 15 minutes
- Simple meal prep tips to avoid last-minute chaos on busy mornings.
In this article
Why high-protein lunches matter for workdays?
Quick & easy protein-rich lunch ideas for busy workdays
Meal prep tips to save time on busy mornings
In the hustle and bustle of life, we tend to overlook the importance of consuming a protein-rich diet. We simply give in to food cravings or make poor dietary decisions that can have an impact on our health and cause fatigue. What we pack in our tiffin box and consume on a daily basis plays a pivotal role in determining our energy and concentration levels. If you are someone who experiences fatigue or irritability, it may be time for you to take a closer look at what you eat and make some conscious changes.
Why do high-protein lunches matter for workdays?
It is essential to eat a well-balanced lunch that includes vegetables, fruits, and whole-grain products such as oats, whole wheat, and brown rice. These food items are rich in protein, fibre and healthy fats. Preparing meals with these key nutrients will help boost our energy and concentration levels and keep us going throughout the day.
When we consume a protein-rich meal or a snack plate, it helps us feel fuller, thus reducing our urge to binge on unhealthy snacks. It helps our muscles function properly and contributes significantly to our overall well-being.
Let us now take a look at some easy high-protein lunch ideas catering to all our dietary requirements.
Quick & easy protein-rich lunch ideas for busy workdays
There is a popular saying, “Respect your body as it is the place you live in.” This message clearly indicates that we should be more careful about what we eat. We will now take a look at easy high-protein meals for working that will give all professionals the fuel for their high-octane jobs.
1. Chickpea salad sandwich
Let us start with one of the easiest high-protein lunch ideas for work.
- In 1 cup of boiled chickpeas, add 1 to 2 tablespoons of thick curd, Greek yoghurt or mayonnaise.
- Add a few drops of olive oil, salt and pepper to taste.
- According to your preference, you may add a little honey, mustard powder and finely chopped vegetables like cucumber, celery or onion.
- Mix all these ingredients well and mash the chickpeas with the help of a fork.
- Now spread this mixture on bread slices, and depending on your taste, add lettuce or tomato to complete the sandwich.
And there you have it, your healthy sandwich is ready to be packed in a multi compartment lunch box.
2. Salmon-stuffed avocados
We will now take a look at one of the best quick protein-rich lunches that can be made in under 15 minutes.
- We need 2 ripe avocados, cut them into halves and remove the large seed from the centre.
- Now, in a fresh bowl, add a cup of cooked salmon.
- You can either bake the salmon, stir fry it in a pan or simply pick a can. Gently break the salmon into small pieces with the help of a fork.
- In the salmon, add 2 tablespoons of thick Greek yogurt or mayonnaise.
- Add 1 tablespoon of lemon juice along with a few drops of extra virgin olive oil and some finely chopped dill.
- Add salt and pepper to taste.
- Depending on your preference, you may choose to add bell peppers and corn for mild sweetness, cucumber and celery to make it crunchy, or cherry tomatoes.
- Mix all the ingredients well and spoon the mixture into avocado halves.
Voila! Your healthy high-protein lunch foods in this avocado recipe are ready to be packed in your stainless steel leak proof lunch box.
At Basil, you can now shop kids water bottles and stainless steel plates especially designed for everyday use.
3. High-protein chickpea & tuna salad sandwich
Now let’s take a look at a sandwich that is a good option for a protein-rich lunch, packed with fibre, making it nutritious and filling.
- In a bowl, add a cup of boiled and slightly mashed chickpeas.
- Now add a can of drained tuna.
- A 140 g can of tuna would be sufficient for this recipe.
- Add 2 tablespoons of thick curd, or Greek yoghurt or mayonnaise, along with salt and pepper to taste.
- You may customize it as per your taste by adding vegetables of your liking - celery, red onions, pickles, grated carrots, cucumber, bell pepper.
- Now mix all the ingredients well and spread the mixture on bread slices.
- You may top it up with lettuce or spinach.
This easy protein meal is ready to be packed in Basil’s 3 compartment lunch box. Packing some extra yoghurt or mayonnaise as a side dip in a sauce container would make the meal super sumptuous.
4. Chicken, spinach & feta wraps
Looking for great high-protein lunch options? Try the Chicken, Spinach & Feta Wraps.
To make this recipe,
- You need - 2 large flat breads or tortillas. Feta cheese, chicken, spinach leaves and Greek yoghurt or hummus.
- Now, in a bowl, add a cup of cooked chicken that is either shredded or chopped.
- Add 2 tablespoons of Greek yoghurt or hummus, salt and pepper.
- You may add vegetables of your choice- tomatoes, cucumber, olives - mix all the ingredients well.
- Now, on a tortilla, place a layer of spinach leaves followed by the mixture and feta cheese.
- Fold the sides and roll the tortilla tightly.
- Slice them in half and pack them in a 2 compartment lunch box.
If you are a vegetarian, worry no more. You can still make the best high-protein lunch by choosing ingredients such as cottage cheese, cooked soya chunks/granules or tofu smoked/baked.
5. No-cook Black Bean Taco Bowls
Still looking for healthy high-protein lunch ideas? This next recipe, which is a high-protein lunch option, is packed with taste and power.
- In a bowl, add a can of drained and rinsed black beans.
- A cup of cherry tomatoes cut in half,
- ½ a cup of corn
- 1 diced avocado,
- finely chopped cilantro,
- finely chopped red onion
- juice of 1 lime
- salt and pepper.
- You may choose to add Greek yoghurt to give it a creamy texture.
- Now mix all the ingredients.
Pack this delicious mixture in Basil’s 4 compartment lunch box and sprinkle some shredded or feta cheese on top.
Meal prep tips to save time on busy mornings
Mornings can be difficult - managing household chores, getting kids ready for school, attending office calls, and let us not forget the last-minute hick-ups or surprises. So, it is always advisable to prepare in advance. Let us take a look at some high-protein lunch meal prep and handy tips.
- You can cook the main protein ingredients, such as chickpeas, chicken, tofu, and soya chunks, in advance and store them in the fridge.
- Wash, dry, cut and store your vegetables in the refrigerator immediately in separate airtight containers. Tip - add a paper towel in the container to absorb any extra moisture.
- You can prepare small batches of mayonnaise or yoghurt dressings, mixed with lemon juice and mustard powder.
- Keep Basil’s lunch box, spoon, napkin and bag ready on the kitchen counter.
This preparation would save valuable time in the morning, leaving you to just assemble, pack and head to work.
Conclusion
Strong, healthy and physically fit bodies are made in the kitchen, which prioritizes preparing protein-rich meals with TLC. Try out these easy high-protein lunch recipes, which are delicious and see positive changes in your body, muscles, mind and life.
Check out Basil’s myriad range of Bento lunch boxes for adults, for your child and spouse to munch on lunch with absolute ease. Basil’s products are crafted with high-quality materials, making each piece unique, practical, and aesthetically appealing, turning lunchtime into a joyful experience.
Frequently Asked Questions
1. Why are high-protein lunches important for long workdays?
It is essential to consume energy-boosting, high-protein lunches for professionals, as their work commitments require them to be both physically and mentally focused at all times.
2. How much protein should a work lunch ideally contain?
Protein foods for lunch should ideally be 25 to 30 gms to support satiety, energy and muscle maintenance.
3. What makes a lunch both high-protein and energy-boosting?
If you are exploring recipes, then look for high-protein lunch ideas for work that contain a blend of lean protein with complex carbs, healthy fats and fibre to provide energy.
4. Can a protein-rich lunch help avoid afternoon energy crashes?
Definitely, they stabilize blood sugar and slow digestion, helping to prevent afternoon energy drain. For freshness, opt for protein-packed bento box meals.
5. Are no-cook high-protein lunches suitable for office work?
Absolutely! They are ideal as they are easy to prepare, portable and the best protein-rich lunches to stay full at work.
6. Are bento boxes good for carrying high-protein lunches to work?
Absolutely. Bento boxes allow you to organize your high-protein portions in compartments. If you are looking for easy-to-pack high-protein lunches, visit Basil’s website for protein-rich bento meal boxes.
7. Which plant-based proteins work best for 15-minute lunches?
Lentils, Chickpeas, tofu, and quinoa are some great plant-based proteins to opt for in 15-minute lunches.
