15 Easy High Protein Lunches Take Out Ideas

High Protein Lunches Take Out Ideas offer a perfect solution for maintaining a balanced diet without compromising on convenience. From salads loaded with lean proteins to power bowls packed with flavor, these ideas make it simple and delicious to stick to your health goals while on the go. In today’s fast-paced world, the demand for healthy and protein-rich meals has skyrocketed. Whether you’re a busy professional, a student, or someone juggling multiple responsibilities, finding nutritious and satisfying lunch options can be a challenge. That’s where takeout steps in to save the day!

High Protein Lunches Take Out Ideas

1. Grilled Chicken Salad

Grilled Chicken Salad is a classic high-protein takeout option that is both satisfying and nutritious. This salad typically includes a bed of fresh greens like spinach, kale, or romaine, topped with juicy grilled chicken breast, colorful veggies such as cherry tomatoes, cucumbers, and carrots, and a light vinaigrette or olive oil-based dressing.

Nutritional Information (Approximate for One Serving):

• Calories: 300-400 (varies based on dressing and portion size)
• Protein: 30-40g (from grilled chicken)
• Carbohydrates: 10-15g (mostly from vegetables)
• Fats: 10-20g (depending on the dressing and added toppings like avocado or nuts)

This meal is rich in lean protein, low in carbohydrates, and packed with vitamins and minerals, making it a great choice for anyone looking to refuel while keeping calories in check. Customize it further by adding toppings like boiled eggs or seeds for an extra nutritional boost!

2. Turkey and Avocado Wrap

The Turkey and Avocado Wrap is a delicious and portable high-protein lunch option. Made with lean turkey slices, creamy avocado, and crisp lettuce, all wrapped in a whole-grain or low-carb tortilla, this meal is both nutritious and satisfying. Many variations also include a light spread, such as hummus or Greek yogurt, for added flavor.

Nutritional Information (Approximate for One Serving):

• Calories: 350-450 (depending on tortilla type and added spreads)
• Protein: 25-30g (from turkey and other protein-rich ingredients)
• Carbohydrates: 20-30g (from the tortilla and vegetables)
• Fats: 10-15g (primarily from avocado and any dressing or spread)

This wrap combines lean protein and healthy fats to keep you feeling full and energized. It’s also highly customizable—swap the tortilla for a lettuce wrap for a low-carb alternative, or add extras like cheese or spinach for more nutrients. Perfect for an on-the-go lunch!

3. Sushi Rolls with Sashimi

Sushi Rolls with Sashimi is a versatile and protein-packed lunch option that combines the best of both worlds: the flavor of sushi rolls and the nutrient-dense benefits of sashimi. Sushi rolls typically include a combination of rice, seaweed, and protein like tuna, salmon, or shrimp, while sashimi offers thinly sliced raw fish served without rice for a lower-carb option.

Nutritional Information (Approximate for One Serving):

• Calories: 250-400 (varies based on roll ingredients and sashimi portion size)
• Protein: 20-30g (from fish like salmon, tuna, or shrimp)
• Carbohydrates: 20-40g (mainly from rice in sushi rolls)
• Fats: 5-15g (depends on the fish and added sauces)

Sushi rolls with sashimi are rich in omega-3 fatty acids, especially if you choose fatty fish like salmon, making them heart-healthy and nourishing. To keep the meal lean, opt for rolls without fried ingredients or heavy sauces, and consider sashimi for a pure protein boost. Pair with miso soup or a side salad for a well-rounded meal!

4. Mediterranean Bowls

Mediterranean Bowls are a flavorful and nutritious high-protein lunch option that combines fresh, wholesome ingredients inspired by Mediterranean cuisine. These bowls typically include a base of quinoa or couscous, grilled chicken or lamb, fresh vegetables like cucumbers, tomatoes, and red onions, and toppings such as hummus, tzatziki, or olives. Garnished with fresh herbs like parsley or dill, this dish is as visually appealing as it is delicious.

Nutritional Information (Approximate for One Serving):

• Calories: 400-500 (depends on the portion and toppings)
• Protein: 25-35g (from grilled meat or plant-based proteins like chickpeas)
• Carbohydrates: 30-40g (mainly from quinoa or couscous)
• Fats: 15-20g (from olive oil, hummus, or olives)

Mediterranean Bowls are high in protein and packed with fiber, healthy fats, and essential nutrients. They can be easily customized to suit dietary preferences—swap the chicken for falafel or grilled tofu for a vegetarian version, or replace the quinoa with leafy greens for a lower-carb option. This versatile meal delivers a satisfying balance of flavors and textures.

5. Protein-Packed Smoothie Bowls

Protein-Packed Smoothie Bowls are a refreshing and nutrient-dense high-protein lunch option, perfect for those who want something light yet satisfying. These bowls typically feature a base of blended fruits like bananas, berries, or mango, combined with protein-rich ingredients such as Greek yogurt, protein powder, or almond butter. They’re topped with a variety of healthy additions like granola, chia seeds, nuts, and fresh fruit slices.

Nutritional Information (Approximate for One Serving):

• Calories: 300-450 (varies with toppings and protein sources)
• Protein: 20-30g (from Greek yogurt, protein powder, or nut butter)
• Carbohydrates: 30-40g (from fruit and granola)
• Fats: 10-15g (from almond butter, nuts, or seeds)

Smoothie bowls are not only packed with protein but also provide an excellent source of vitamins, minerals, and antioxidants from the fruits and toppings. To keep the sugar content low, focus on using unsweetened bases and add natural sweeteners like a drizzle of honey if needed. These bowls are a vibrant and delicious way to fuel your day!

6. Classic Cobb Salad

The Classic Cobb Salad is a hearty and protein-rich lunch option that combines a variety of flavorful and nutritious ingredients. Traditionally, this salad includes chopped lettuce, grilled chicken, hard-boiled eggs, crispy bacon, avocado, blue cheese crumbles, and cherry tomatoes, all drizzled with a light vinaigrette or creamy dressing.

Nutritional Information (Approximate for One Serving):

• Calories: 400-600 (depends on dressing and portion size)
• Protein: 30-40g (from chicken, eggs, and bacon)
• Carbohydrates: 10-20g (mainly from vegetables)
• Fats: 20-30g (from avocado, cheese, and dressing)

This salad is a great balance of lean protein, healthy fats, and fiber. It can be easily tailored to fit dietary needs—opt for a lighter dressing to reduce calories, or swap bacon with turkey bacon for a leaner version. The Classic Cobb Salad offers a satisfying, nutrient-dense meal that is perfect for a protein-packed lunch.

7. Chicken Stir-Fry with Veggies

Chicken Stir-Fry with Veggies is a quick, flavorful, and high-protein lunch option that’s both filling and nutritious. This dish typically features tender pieces of chicken breast stir-fried with a medley of colorful vegetables like broccoli, bell peppers, carrots, and snap peas, cooked in a light soy or teriyaki sauce. Served on its own or over a base like brown rice or quinoa, this meal is a versatile favorite.

Nutritional Information (Approximate for One Serving):

• Calories: 300-450 (depending on sauce and base)
• Protein: 30-35g (from chicken breast)
• Carbohydrates: 20-30g (mostly from veggies and optional base like rice)
• Fats: 10-15g (from cooking oil and sauce)

This stir-fry is packed with lean protein, fiber, and essential vitamins from the vegetables. To make it healthier, use low-sodium soy sauce or a homemade sauce to control the sodium content. You can also add tofu or shrimp for variety, making it a customizable, balanced meal for a busy day.

8. Beef and Broccoli Bowl

The Beef and Broccoli Bowl is a savory, protein-packed lunch option that pairs tender strips of beef with crisp, nutrient-rich broccoli. Cooked in a flavorful soy-based sauce with garlic and ginger, this dish is often served over steamed rice, cauliflower rice, or quinoa for a complete meal.

Nutritional Information (Approximate for One Serving):

• Calories: 350-450 (varies depending on portion size and base)
• Protein: 25-35g (from lean beef)
• Carbohydrates: 20-30g (mostly from the base and sauce)
• Fats: 10-15g (from beef and cooking oil)

This dish is a great combination of high-quality protein and fiber-rich vegetables, making it both filling and nourishing. To make it healthier, choose lean cuts of beef like sirloin or flank steak and opt for a reduced-sodium sauce. For a lower-carb version, swap the rice for cauliflower rice or skip the base entirely. Perfect for a satisfying and energizing lunch!

9. Grilled Fish Tacos

Grilled Fish Tacos are a light yet protein-packed lunch option that combines the rich flavors of grilled fish with fresh toppings. Typically made with a mild, flaky fish like tilapia, cod, or mahi-mahi, the fish is seasoned and grilled to perfection, then served in soft corn or flour tortillas. Toppings often include cabbage slaw, avocado, pico de gallo, and a drizzle of lime crema or salsa.

Nutritional Information (Approximate for One Serving – 2 Tacos):

• Calories: 350-450 (depends on tortillas and toppings)
• Protein: 20-25g (from fish)
• Carbohydrates: 30-40g (from tortillas and toppings)
• Fats: 10-15g (from avocado and dressing)

Grilled Fish Tacos are a great source of lean protein and healthy fats, especially when topped with avocado or a light crema. You can easily customize the taco fillings by adding more veggies like peppers or onions or opting for a gluten-free tortilla. These tacos are a refreshing and satisfying way to enjoy a high-protein, flavorful lunch.

10. Plant-Based Power Bowl

The Plant-Based Power Bowl is a nutrient-dense, high-protein lunch option that focuses on whole, plant-based ingredients. This bowl typically includes a combination of protein-rich ingredients like chickpeas, quinoa, tofu, or tempeh, alongside a variety of colorful vegetables such as spinach, sweet potatoes, cucumbers, and bell peppers. Topped with a flavorful dressing, such as tahini or a lemon-tahini sauce, it’s a satisfying and well-rounded meal.

Nutritional Information (Approximate for One Serving):

• Calories: 400-500 (varies depending on protein sources and toppings)
• Protein: 20-30g (from chickpeas, quinoa, tofu, or tempeh)
• Carbohydrates: 45-55g (from vegetables, quinoa, and other grains)
• Fats: 15-20g (from avocado, olive oil, or tahini)

The Plant-Based Power Bowl is a perfect option for those looking for a protein-packed meal that’s rich in fiber, vitamins, and healthy fats. It’s fully customizable—swap ingredients to suit dietary preferences or add extra plant-based protein like edamame or nuts.

FAQ

• What are some convenient high-protein lunch options for busy days?

  High-protein takeout options include grilled chicken salads, turkey and avocado wraps, Mediterranean bowls, and sushi rolls with sashimi. These meals provide balanced nutrition while being easy to grab and go.

• Are these high-protein lunch ideas suitable for people with dietary restrictions?

  Absolutely! Many of the options can be customized to fit dietary preferences, such as gluten-free, vegetarian, or vegan choices. For example, Mediterranean bowls can be made with tofu instead of meat, and sushi rolls can be adjusted to include vegetarian options.

• How can I make these high-protein lunches healthier?

  To make these meals healthier, choose lighter dressings, opt for whole grains like quinoa instead of refined rice, and add more fresh vegetables. For example, consider skipping fried ingredients and choosing grilled or steamed options instead.

• Can I find these high-protein meals at restaurants or do I need to prepare them at home?

  Many of these high-protein options are available at restaurants, especially in health-focused eateries, salad bars, or sushi restaurants. However, you can also easily prepare these meals at home for convenience.