6 quality protein lunch recipes anyone can cook

The 6 protein lunch recipes below are all very simple. Therefore, increaseheightblog.com believes that regardless of whether you have mastered cooking skills or not, you can still prepare quality lunches for yourself.

Protein is one of the most essential nutrients, especially for athletes who have a higher need for protein to nourish muscles. Therefore, these protein-rich lunches will both help your body get the nutrients it needs and help you get a variety of meals with delicious flavors.

Protein Lunch Recipe: Salad

1. Salmon Salad

Salmon is one of the best sources of protein and fat for exercisers. If you want to eat salmon but don’t know how to combine vegetables to balance nutrients, this salmon salad protein lunch recipe will be a great choice.

Serving: 2 servings

Protein content per serving: 26g

Salad ingredients:

  • 200g salmon
  • 90g spinach
  • ½ mango, diced
  • ¼ cup of tomatoes
  • ¼ cup cooked beans (can be used without water)
  • 1 tablespoon cilantro, finely chopped
  • ½ teaspoon chili powder
  • ½ teaspoon of onion powder and garlic powder

Sauce recipe:

  • ¾ tablespoon olive oil
  • Lemon juice: 1-2 fruit
  • ¼ tbsp honey
  • ¼ tbsp mixture of onion powder, garlic powder, and paprika

How to make salmon salad:

  • Divide salmon into 2 equal parts, lightly marinate with seasoning powders then cook (you can steam, sauté or bake). If you choose to bake, preheat the oven to 200 .oC and then bake the fish for about 12-14 minutes
  • Prepare the sauce according to the recipe and mix the salad ingredients well
  • Arrange the salad on a plate and place the salmon on top
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2. Salad of noodles and beef mixed with vinegar

This protein-rich noodle salad will have a lighter flavor than the mayonnaise-based varieties. Key ingredients like lean beef tenderloin and asparagus are also suitable for many diets you may be following.

Serving: 2 servings (main course) or 3 servings (side dishes)

Protein content per serving: 43g

Noodles and beef salad

Vinegar noodle and beef salad can provide up to 46g of protein per serving

Salad ingredients:

  • 230g lean beef tenderloin
  • 100g noodles/noodles (whole grain short), boiled
  • 2/3 cup asparagus, thinly sliced ​​and blanched
  • ½ cup sliced ​​cherry tomatoes
  • 2 tablespoons balsamic vinegar
  • ¼ cup cheese
  • Garlic powder, salt and pepper

How to make salad:

  • Slice the loin into thin slices and sauté/grill until desired doneness
  • Mix noodles, asparagus, tomatoes, vinegar and spices, then add cheese and beef to the island gently
  • Enjoy immediately or store in an airtight container until use

>>> See more: 11 healthy lunch recipes from just 3 easy-to-find ingredients

3. Avocado and Chicken Salad

Add a protein lunch recipe with a salad so you can choose whatever you like. This salad requires only 4 simple ingredients but is sure to provide a healthy and nutritious lunch. Butter and yogurt will replace the mayonnaise, helping you change the flavor and enhance the beneficial nutrients in the dish.

Serving: 1 serving

Protein content: 39.6g

Salad ingredients:

  • 1/4 avocado
  • 2 tablespoons plain yogurt
  • 1 teaspoon lemon juice
  • 3/4 cup shredded chicken, cooked

Served Bread:

  • 1 whole grain toasted bread
  • 1 handful lettuce or sprouts
  • 2 slices of tomato

How to make avocado and chicken salad:

  • Put butter in a bowl, mash it with lemon and yogurt
  • Add shredded chicken and mix well with the butter mixture
  • Place butter and chicken mixture on lettuce, serve directly
  • You can serve with bread: Spread butter and chicken mixture on toast, arrange tomatoes and sprouts on top to enjoy

Protein Lunch Recipe: Sandwich

1. Toast with avocado and poached eggs

avocado toast and poached eggs

Each serving can include one to two pieces of toast and eggs

Poached eggs are a simple but beautiful dish and extremely nutritious. This will definitely be a protein lunch that is easy to make, takes less time and is convenient to use anywhere, including taking to work or to the gym.

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Serving: 1-2 servings

Protein content per serving: 23.3g

Bread Ingredients:

  • 2 eggs
  • 2 slices whole grain bread
  • 1/3 avocado
  • Herbs, salt and pepper

How to make avocado toast and poached eggs:

  • Boil a small pot of water, the amount of water is higher than the egg. Use chopsticks to stir the water in a circle and then crack the eggs into the whirlpool. When you see that the whites are cooked and round, you can use a large soup patch to scoop out the eggs
  • While the eggs are cooking, bake 2 slices of bread or pan-fry until the sides are golden brown. Mash butter or slice thinly on top of bread
  • Finally, place the egg on top of the butter, sprinkle more salt, pepper and chopped herbs on top to use

2. Tuna sandwich

This protein lunch is a simplified version of popular sandwiches, you can eat up to two sandwiches per side and get your protein needs easily.

Serving: 1 serving

Protein content: 56g

Sandwich ingredients:

  • 1 can of tuna (about 127g), drained
  • 1/4 cup carrots, minced
  • 1/4 cup celery, minced
  • 1 tablespoon minced purple onion
  • 1 tablespoon mayonnaise
  • 1 teaspoon red wine vinegar
  • Salt and pepper
  • 2 slices of wholemeal bread
  • 2 slices low-fat cheese
  • 2 slices of tomato
  • A little olive oil

How to make tuna sandwich:

  • Mix well the tuna, celery, carrot, onion, mayonnaise and seasonings to make a delicious mixture
  • Heat a pan over low heat, spray a little olive oil, then place the bread in the pan, place the cheese slices on top of the bread.
  • Next, put the tuna mixture on top, cook over low heat until the cheese melts and the underside of the bread becomes crispy and golden brown.
  • Use directly or store in an airtight container to take away
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3. Cheese beef sandwich


You can replace square sandwiches with other cakes to make cheeseburgers

A sandwich that combines both cheese and beef tenderloin not only offers a lot of flavor, but also helps you add a significant amount of protein. In addition, you can combine this meal with some vegetables or salads with servings as side dishes to complete nutritionally on days when you need to exercise or be active.

Serving: 2 servings

Protein content per serving: 38.3g

Cheese beef sandwich ingredients:

  • 4 slices whole grain bread
  • ½ green bell pepper, sliced
  • ½ small onion, thinly sliced
  • 2 slices low-fat cheese
  • 230g beef tenderloin, thinly sliced
  • Salt and pepper or meat seasoning of your choice

How to make cheese beef sandwich:

  • Marinate beef and process (grill, sauté…) as you like
  • Stir-fry chili and onion until soft or grill with beef
  • Next, arrange the cheese, beef, onion and chili mixture on the bread and then add a slice of bread on top.
  • Heat a pan over medium heat, place the bread in the pan and bake until crisp and golden (you can spread some butter or drizzle with olive oil)
  • Flip and toast until cheese is completely melted
  • Can be enjoyed right away

increaseheightblog.com hopes the above protein lunch recipes can help you easily prepare and ensure that you get enough protein every day whether you bring it to work or eat at home. best.

Reference source

43 Best High Protein Recipes That Anyone Can Cook. https://www.muscleandstrength.com/43-easy-high-protein-recipes. Access date: September 26, 2020

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