Short answer : a good high-protein office lunch combines 25 to 30 g of protein, vegetables and few refined carbs. It takes about 10 minutes to prepare the night before and travels well.

8 lunch ideas

1. Chicken salad with avocado and crunchy vegetables
2. Tuna bowl with a boiled egg and green beans
3. Turkey and cheese lettuce wraps
4. Lentil salad with feta and cucumber
5. Leftover salmon with roasted broccoli
6. Hearty vegetable soup with shredded chicken
7. Greek yogurt cups with nuts and seeds
8. Cold vegetable omelette with ham

Organization tips

Cook a double portion of protein at dinner (chicken, salmon, eggs) and use it the next day. Keep backup snacks at work: protein bars, nuts, cheese.

Avoiding the 3 p.m. crash

Protein and fiber at lunch steady your energy. Skip pasta- or bread-heavy meals that often lead to a slump.

Frequently asked questions

What can I eat at work without a microwave?

Salad bowls, lettuce wraps, boiled eggs, Greek yogurt and cold chicken leftovers all work well.

How much protein should lunch have?

About 25 to 30 g suits most active adults.

What protein snack should I keep at work?

Low-sugar protein bars, cheese, nuts and protein chips are practical and shelf-stable.

Keep reading

• Weight-Loss Grocery List: What to Buy (and What to Skip)
• Protein Snacks for Weight Loss: 10 Ideas That Actually Keep You Full
• Best Protein Bars for Weight Loss: How to Choose (and Our Picks)
• Shop our protein products

This information is general and does not replace advice from a health professional.