40g Protein Lunch That Keeps You Full for Hours | Easy Recipe

Name: 40g Protein Lunch That Keeps You Full for Hours | Easy Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: International
Ingredients: 200g chicken breast; 1 tbsp olive oil; 1 cup quinoa; 1 avocado; 1 cup cherry tomatoes; 1 tbsp lemon juice; Salt and pepper to taste

Author: Rosa Bellini

Published: June 24, 2025

Updated: July 13, 2025

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Let me tell you about my go-to high protein lunch that saves me every busy afternoon—it’s quick, it’s nutritious, and oh boy, does it keep me full for hours! I swear by this recipe now, but it wasn’t always this easy. I used to hit that dreaded 3 p.m. slump, reaching for whatever snack was nearby (usually something sugary, oops). Then I discovered this magical combo of quinoa, chicken, and avocado—packed with protein and healthy fats to keep me going strong.

The best part? You can throw this together in under 30 minutes, and it tastes just as good prepped ahead. I make a big batch on Sundays, and my future self thanks me all week long. Trust me, once you try this high protein lunch, you’ll wonder how you ever survived on sad desk salads or rushed sandwiches. It’s got everything—tender chicken, fluffy quinoa, creamy avocado, and those juicy cherry tomatoes with a zing of lemon. No fancy skills needed, just simple ingredients doing delicious work!

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Why You’ll Love This High Protein Lunch

This isn’t just another lunch recipe—it’s a game-changer! Here’s why it’s become my absolute favorite:

Quick & Easy: Ready in 30 minutes flat (perfect for those “I’m starving NOW” moments)
Protein Powerhouse: Packed with 40g of protein per serving to keep you full for hours
Meal Prep Hero: Stays fresh in the fridge for days (my Sunday prep secret!)
Endlessly Customizable: Swap chicken for tofu, quinoa for rice—make it yours
No Sad Desk Lunch Here: Bright flavors and textures that actually make you excited to eat healthy

Seriously, this lunch checks all the boxes. It’s the kind of meal that makes you feel like you’ve got your life together—even when everything else is chaos!

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Ingredients for High Protein Lunch

Everything you’ll need for this power-packed meal (measurements matter here!):

200g chicken breast (about one large breast, sliced into strips)
1 tbsp olive oil (for that perfect golden sear)
1 cup quinoa, rinsed well (I use tri-color for extra visual appeal)
1 avocado, diced (wait until it’s slightly soft for creaminess)
1 cup cherry tomatoes, halved (the burst of acidity is key!)
1 tbsp lemon juice (freshly squeezed makes all the difference)
Salt and pepper to taste (don’t be shy with seasoning)

That’s it! Simple, fresh ingredients that do most of the work for you.

Ingredient Substitutions & Notes

Flexibility is the name of the game here:

Protein swaps: Turkey breast works great (reduce cook time slightly), or go plant-based with extra-firm tofu or tempeh
Grain alternatives: Brown rice or farro can replace quinoa (though quinoa wins with 8g protein per cup!)
No avocado? Try a dollop of Greek yogurt for creaminess
Quinoa tip: Rinsing removes saponins that can taste bitter—don’t skip this step!
Tomato alternatives: Diced cucumber or roasted red peppers add nice crunch

The beauty? This recipe withstands substitutions beautifully while keeping its high-protein integrity.

Equipment Needed

Here’s all you’ll need to whip up this high protein lunch:

Medium non-stick skillet (for perfectly cooked chicken without sticking)
Small saucepan with lid (for fluffy quinoa every time)
Chef’s knife (avocado and tomatoes need love too!)
Cutting board
Mixing bowl (I use one big enough for tossing everything together)

That’s it—no fancy gadgets required, promise!

How to Make High Protein Lunch

Okay, let’s turn these simple ingredients into the most satisfying lunch ever! The key here is timing—get the quinoa going first since it takes the longest. While that’s cooking, you’ll have just enough time to prep everything else. Here’s exactly how I do it:

Step 1: Cook Quinoa

First, rinse that quinoa under cold water—really swish it around to get rid of any bitterness. Then add 1 cup quinoa to a small saucepan with 2 cups water (that perfect 1:2 ratio!). Bring it to a boil, then immediately reduce to the lowest simmer and cover. Set your timer for 15 minutes—no peeking! When time’s up, take it off heat but keep covered another 5 minutes. You’ll get beautifully fluffy quinoa every time.

Step 2: Prepare Chicken

While the quinoa works its magic, season both sides of your chicken breast generously with salt and pepper. Heat olive oil in your skillet over medium-high—it should sizzle when you add the chicken. Cook for about 5-6 minutes per side (depending on thickness) until golden and the internal temp hits 165°F. Here’s my secret: let it rest on a cutting board for 5 minutes before slicing. Those juices will redistribute, keeping it incredibly tender instead of dry!

Step 3: Assemble Bowl

Time for the fun part! In your mixing bowl, combine the fluffy quinoa, sliced chicken, diced avocado, and halved tomatoes. Drizzle everything with that fresh lemon juice—it brightens all the flavors magically. I like to give it one gentle toss to distribute everything evenly (avocado gets a little mashed, and that’s good—creamy dressing effect!). Taste and add more salt or lemon if needed. That’s it—lunch is served!

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Tips for Perfect High Protein Lunch

After making this recipe more times than I can count, here are my foolproof tips to guarantee success every time:

Watch that chicken closely: Overcooked chicken breast turns rubbery fast. Pull it at 165°F and let it rest—it’ll keep cooking slightly from residual heat.
Rinse, rinse, rinse that quinoa: Skipping this step can leave a bitter taste. I use a fine mesh strainer and run water until it runs clear.
Taste and adjust at the end: That lemon juice? Start with half, taste, then add more. The acidity should brighten everything without overpowering.
Keep avocados chunky: Dice them last to prevent browning, and don’t overmix—you want creamy bites, not guacamole texture.
Hot pan, happy chicken: Wait until the oil shimmers before adding chicken for that perfect golden crust.

Follow these simple tricks, and you’ll have the most satisfying high protein lunch every single time!

Serving Suggestions

While this high protein lunch is fantastic on its own, here are my favorite ways to jazz it up even more:

Toss in some greens: A handful of baby spinach or arugula adds freshness and extra nutrients
Drizzle with yogurt sauce: Mix Greek yogurt with garlic, lemon, and dill for a creamy topping
Crunch factor: Sprinkle with toasted almonds or pumpkin seeds for texture
Spice lovers: Add a pinch of red pepper flakes or drizzle of hot sauce

My personal favorite? Serving it over crisp romaine with extra lemon wedges on the side—pure lunchtime bliss!

Storage & Reheating

This high protein lunch keeps like a dream! I store mine in airtight containers (I’m obsessed with glass ones) for up to 3 days—just keep the avocado separate if you can to prevent browning. When reheating, I do it gently in the microwave at 50% power for about 90 seconds, stirring halfway. The quinoa gets a splash of water first to keep it fluffy. Pro tip: It’s actually delicious cold too—perfect for grabbing and going!

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High Protein Lunch Nutritional Info

Here’s the nutritional breakdown per serving (but remember—these values can vary slightly depending on your exact ingredients and brands used):

Calories: 450
Protein: 40g (that’s what keeps you full!)
Carbs: 35g
Fiber: 8g
Healthy fats: 20g

This is just an estimate, but it gives you an idea of why this lunch is such a powerhouse. The protein-to-carb ratio is perfect for sustained energy without that afternoon crash!

FAQ

Got questions? I’ve got answers! Here are the most common things people ask me about this high protein lunch:

Can I Use Turkey Instead of Chicken?

Absolutely! Turkey breast works beautifully—just slice it slightly thinner than chicken since it cooks faster (about 4-5 minutes per side). The texture stays wonderfully juicy, and it’s got that same great protein punch!

Is This Recipe Gluten-Free?

Yep—quinoa and chicken are naturally gluten-free. Just double-check any packaged ingredients (like stock if you use it for cooking quinoa) to be extra safe.

Can I Meal Prep This Ahead of Time?

Oh honey, that’s the best part! This recipe was made for meal prep. Keep components separate (especially the avocado—add it fresh each day) and it’ll stay perfect for 3-4 days. The flavors actually get better as they mingle!

What If I Don’t Like Quinoa?

No worries! Brown rice or cauliflower rice both work great. You’ll lose a bit of protein with rice, so maybe add some extra chicken or nuts to compensate.

How Can I Make This Vegetarian?

Easy-peasy! Swap chicken for grilled tofu or tempeh (marinate first for extra flavor) and maybe throw in some chickpeas. You’ll still get that protein boost without the meat!

Share Your Feedback

Did you make this high protein lunch? I’d love to hear how it turned out! Leave a comment below or snap a photo of your creation—seeing your kitchen wins makes my day! For more inspiration, check out my Pinterest.