10 Best high-protein foods to eat for lunch, according to dietitians

By Ariwodo Chiamaka Preciousgift

When it comes to lunch, you want something that keeps you full, fuels your afternoon, and tastes delicious. The secret ingredient? Protein! It’s the powerhouse nutrient that keeps hunger at bay, boosts your energy, and even helps build muscle. But what should you be eating? Here are the 10 best high-protein foods to add to your lunch, according to dietitians.

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1. Grilled Chicken Breast: The Lean Machine
   Grilled chicken breast is a lunchtime hero. It’s packed with protein (about 26 grams per 3 ounces) and low in fat. Add it to salads, wraps, or grain bowls for a satisfying meal.
2. Quinoa: The Protein-Packed Grain
   Quinoa is a complete protein, meaning it contains all nine essential amino acids. With 8 grams of protein per cup, it’s a perfect base for salads or as a side to your favorite dish.
3. Greek Yogurt: The Creamy Powerhouse
   Greek yogurt is a lunchtime game-changer with around 15-20 grams of protein per serving. Mix it with fruit, honey, or granola, or use it as a tangy base for a chicken salad.
4. Canned Tuna: The Convenient Catch
   Canned tuna is an easy, high-protein option with about 20 grams per can. Mix it into salads or sandwiches, or enjoy it on whole-grain crackers for a quick and healthy lunch.
5. Eggs: The Versatile Classic
   Eggs aren’t just for breakfast! With 6 grams of protein per egg, they’re a versatile addition to salads, sandwiches, or even a veggie-packed frittata.
6. Lentils: The Plant-Based Powerhouse
   Lentils are a protein-packed legume with about 18 grams per cup. They’re great in soups, salads, or as a meat substitute in tacos or wraps.
7. Cottage Cheese: The Creamy, High-Protein Treat
   Cottage cheese might be your new lunch favorite, offering around 14 grams of protein per half-cup. Pair it with veggies, fruit, or whole-grain toast for a quick and filling meal.
8. Edamame: The Snackable Soybean
   Edamame is a fun and protein-rich snack or side dish with 17 grams per cup. Add it to salads, grain bowls, or simply enjoy it with a sprinkle of sea salt.
9. Turkey Breast: The Lean Deli Favorite
   Turkey breast is a lean protein option with about 24 grams per 3 ounces. It’s perfect in sandwiches, wraps, or paired with avocado and veggies for a satisfying lunch.
10. Hummus: The Dippable Delight
    Hummus, made from chickpeas, packs about 7 grams of protein per serving. Use it as a spread on sandwiches or as a dip for veggies and whole-grain pita for a tasty, protein-boosted lunch.