10 High-Protein, High-Fiber Lunch Ideas to Power You Through the Day
If your afternoons often come with energy dips or cravings, it might be your lunch that’s letting you down. The solution? Protein and fiber — a powerful combo that keeps you satisfied, focused and energised.
Here are 10 easy, balanced lunches that are perfect for busy women. Each one is simple to prep, delicious and designed to help you feel good from the inside out.
1. Tuna & White Bean Salad
Ingredients: Canned tuna, canned white beans (rinsed), cherry tomatoes, rocket or baby spinach, olive oil, lemon juice, salt, pepper.
Protein + Fiber: ~30g protein, 10g fiber.
Tip: Pack dressing separately to keep greens crisp.
Why it works: A Mediterranean-style lunch full of lean protein and fiber for lasting fullness.
2. Whole-Grain Wrap with Turkey & Hummus
Ingredients: Whole-grain wrap, turkey breast, hummus, spinach, shredded carrots, avocado slices.
Protein + Fiber: ~25g protein, 8g fiber.
Tip: Slice into halves or pinwheels for grab-and-go ease.
Why it works: Balanced with protein, fiber, and healthy fats for steady energy.
3. Chickpea & Quinoa Salad Bowl
Ingredients: Cooked quinoa, canned chickpeas, diced cucumber, bell pepper, parsley, olive oil, lemon juice.
Protein + Fiber: ~20g protein, 10–12g fiber.
Tip: Add feta or canned salmon for more protein.
Why it works: High in plant-based protein and fiber for gentle, steady energy.
4. Chicken, Lentil & Veggie Jar Salad
Ingredients: Cooked lentils, grilled chicken, chopped veggies (zucchini, peppers, spinach), olive oil–mustard dressing.
Protein + Fiber: ~30g protein, 12g fiber.
Tip: Layer dressing at the bottom and greens at the top.
Why it works: A portable, meal-prep-friendly lunch that stays fresh all day.
5. Cottage Cheese Snack Box
Ingredients: Cottage cheese, cucumber, cherry tomatoes, almonds, hard-boiled egg.
Protein + Fiber: ~35g protein, 6g fiber.
Tip: Use small containers for crunch and freshness.
Why it works: High in protein and nutrients — great for on-the-go lunches.
6. Edamame & Egg Power Box
Ingredients: Shelled edamame, 2 boiled eggs, baby carrots, hummus, whole-grain crackers.
Protein + Fiber: ~30g protein, 8–10g fiber.
Tip: Add sesame seeds or chili flakes for a flavor boost.
Why it works: A quick, portable protein box to power through your afternoon.
7. Greek Yogurt with Nuts & Berries
Ingredients: Plain Greek yogurt, mixed nuts, chia seeds, fresh or frozen berries.
Protein + Fiber: ~25g protein, 8g fiber.
Tip: Choose low-fat yogurt and skip added sugar.
Why it works: Satisfying and sweet — no sugar crash afterward.
8. Falafel & Veggie Snack Plate
Ingredients: Falafel, cucumber, cherry tomatoes, olives, tzatziki or hummus.
Protein + Fiber: ~20g protein, 10g fiber.
Tip: Store in a bento box for easy grab-and-go.
Why it works: Great plant-based option packed with fiber and flavor.
9. Salmon Salad with Whole-Grain Crackers
Ingredients: Canned wild salmon, diced celery, Greek yogurt or mashed avocado, whole-grain crackers, apple slices.
Protein + Fiber: ~30g protein, 7g fiber.
Tip: Stays fresh up to 2 days refrigerated.
Why it works: Protein and omega-3s for brain and body support.
10. Black Bean & Veggie Burrito Bowl
Ingredients: Black beans, brown rice, corn, diced peppers, salsa, avocado, lime juice, coriander.
Protein + Fiber: ~22g protein, 12g fiber.
Tip: Enjoy cold or warm — it’s delicious either way.
Why it works: A colorful, hearty bowl that’s both nourishing and satisfying.
Choosing protein and fiber-rich lunches isn’t just about nutrition — it’s about how you feel. These meals help stabilise energy, reduce cravings and keep you focused for the rest of your day.
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Your body (and your afternoon energy) will thank you!