Lunch time lands right around crunch time.
It inconveniently shares an hour with your middle-of-the-day flow. Right about when you have that thought, If I stop now, I’ll never get it all done.
In fact, about half of Americans skip lunch altogether, hoping the extra time will improve their productivity.
The mid-day hustle and bustle makes lunch feel like an interruption we don’t have time for.
In reality, a healthy, filling lunch will keep blood sugar stable, boost energy and productivity, and give you a much better shot at dropping body fat.
So, what’s the solution? In the middle of our speedy summer schedules, what’s a realistic plan to lunch better?
Keep reading.
I’ve gathered 5 recipes that solve summer lunches. They’re fast. They’re packable. They’re full of sunny, summer flavors. Plus, they each will fit perfectly into your calorie and macro goals.
See for yourself! Here are 5 high-protein, on-the-go lunches to keep you full and fit. You’re welcome!
Originated in Nice on France’s southeastern coast, the first Niçoise salad contained only tomatoes, olive oil, and anchovies. Since then, ingredients were added and removed. Veggies? Tuna? A vinaigrette? These have all become a point of contention. But whatever Niçoise salad you prefer, they’re all quick to cook, damn delicious, and full of fresh ingredients.
Whether you like the original recipe or prefer an embellished version, this elegant dish is known for its simplicity. It’s a perfect, quick-cooked meal for hot summer days. Plus, it’s macro-magic. This recipe makes 6 servings, with each serving containing 575 calories, 10g of carbs, and 41g of protein.
Heard of Lavash? Lavash wraps are made with a soft, thin Middle Eastern flatbread, naturally low in carbs. It’s a healthier version of a tortilla wrap, plus you’ll love the nutty flavor.
This recipe brings all the convenience of a lunch meat wrap, but with better macros and flavor.
You’ll love the smoky, nutty notes of the lavash bread, the sour creaminess of goat cheese, the crunch of cucumbers, and the bright freshness of dill and lemon juice.
Your convenient lunch wrap just leveled up.
I like to grab my turkey from Costco for a better option than deli meat. This budget buy is drastically high in protein and low in calories. Plus, it makes on-the-go lunches a breeze.
I make a few slight adjustments to this recipe to make it more macro-friendly.
- First, I double the turkey. The extra protein makes this a solid lunch, providing hours of energy.
- Second, I halve the goat cheese. Goat cheese is strong enough to carry the flavor through the wrap without as much as the recipe calls for.
- Third, I use Joseph’s flax, oat bran, & whole wheat lavash bread. I love the flavor, plus it gives me 6 extra grams of protein per wrap!
This summertime chicken salad is bright and flavorful. The creaminess comes from the avocado. A salty crunch comes from the bacon. Dill brings the freshness, and corn brings pops of sweetness. Chicken and perfectly boiled eggs keep me full for hours. I love to throw a jalapeño in the mix for a little kick.
Here’s something else you’ll love about this chicken salad: it stores in the fridge for 3-4 days. That means, you can whip up a big batch and eat it all week.
I love swapping the bacon for turkey bacon (the flavor is delicious, and the texture difference isn’t noticeable mixed into the chicken salad).
With the turkey bacon swap, this lunch levels out at about 350 calories, 11g of carbs, and 28g of protein.
Ceviche is the ultimate summer dish. It requires no heat to prepare. It’s bright and citrusy. And it’s cooling to eat. People have been loving and living on Ceviche for over 2,000 years.
The authentic recipe doesn’t use cooked shrimp. Instead, raw shrimp or fresh fish is marinated in lime juice. The citric acid in the lime juice changes the structure of the fish proteins, transforming raw fish into perfectly cured, edible meat.
This recipe takes a shortcut. Made with cooked shrimp marinated in citrus juice, tomato, avocado, and cilantro, it’s still the perfect thing to make when it’s too hot to cook.
Check out this nutrition info. It’s nuts.
236 calories. 1 gram of carbs. 46 grams of protein.
That leaves plenty of room for a big pile of my favorite low-carb tortilla chips.
These tasty bowls are the perfect lunch prep. Plus, I’ll use any excuse to make a big batch of tzatziki sauce. Who else could eat it with a spoon?
Every part of these bowls brings its own delicious element. The cauliflower rice is so easy now that stores carry it pre-riced. Its subtle sweetness adds an extra layer of flavor. Additional garlic and lemon zest turns simple cauliflower into a decadent base for the bowls.
The meat (seasoned with garlic, oregano, paprika, salt, and pepper) is delicious enough that I make a double batch. Each serving is much more filling with double the meat, and this hack helps me reach my lunch protein goals.
A pile of veggies plus a big peperoncini adds fresh brightness. And, of course, a large dollop or two of tzatziki pulls it all together.
Now, let’s look at the macros. For each serving (with double the turkey), you’ll clock in at 520 calories, 10g carbs, and 47g protein.
Now, Lunch is a Cinch!
I love solving pinch points on your weight loss journey. It gets rid of that deep-down dread we feel when we sign up for a diet we know we can’t keep up. When weight loss actually fits our real lives, we feel energized, knowing, “Wait, I can really do this!”
Those moments are some of the best parts about my job, like when I received this message:
“Even if I didn’t have a scale, I could tell by the fit of my clothes (baggy) and the new muscle definition that the program was working!
Since starting your program almost 7 weeks ago, I have lost 13 pounds and 10 inches!!!! I could not be happier – especially because aside from those awesome numbers, I feel amazing.
I am sleeping better, I have more energy during the day, my complexion is as clear as it has ever been, and meal prepping on the weekends has made my weekday after-work routine stress-free!
Now when my son asks “what’s for dinner” I don’t cringe!! I cannot tell you the satisfaction I get out of preparing healthy delicious dinners for my family, knowing I’m taking care of our health.
I didn’t have success with a “diet” – I created a lifestyle change that I can use to keep us healthy and feeling good for the foreseeable future. The value of that is immeasurable.
The community, constant support and accountability of your program are the best features. Anyone can give instructions, but to have that backbone of feedback and encouragement is crucial. Thank you beyond words for all you do!”
What are your pinch points keeping you from these kinds of results?
Let’s find solutions together. Join LEAN, and start seeing progress.
