Go Back
–+ servings

High Protein Lunch Ideas for Fall

500kcal
Share Print
Prep 10 minutes
Cook 30 minutes
Total 40 minutes
Explore 27 easy, high-protein lunch ideas perfect for busy fall days, featuring simple ingredients and minimal prep.
Servings 1 serving
Course Lunch, Meal Prep
Cuisine American, Healthy

Ingredients

Proteins
  • 1 cup Rotisserie chicken, shredded For quick assembly
  • 1 can Canned tuna, drained Convenient protein source
  • 2 large Eggs, hard-boiled Make ahead for easy lunches
  • 1 cup Greek yogurt Use in salads or dressings
  • 1 cup Canned chickpeas, drained Fiber-rich and filling
  • 1 cup Canned black beans, drained Protein-dense option
  • 1 cup Tofu, cubed Can be roasted or stir-fried
Grains
  • 1 cup Quinoa, cooked High in protein and fiber
  • 1 cup Brown rice, cooked Good source of complex carbs
  • 1 cup Farro, cooked Nutty flavor and chewy texture
Fruits & Vegetables
  • 1 large Pumpkin, roasted Great for autumn flavors
  • 1 large Apple, sliced Adds sweetness and crunch
  • 1 cup Spinach, fresh For salads or sandwiches
  • 1 cup Roasted Brussels sprouts Seasonal and nutritious
Nuts & Seeds
  • 1 cup Walnuts, chopped Add for healthy fats
  • 1 cup Pumpkin seeds, toasted Great for crunch and nutrition
Condiments & Spices
  • 2 tablespoons Olive oil For roasting and dressings
  • 1 teaspoon Salt To taste
  • 1 teaspoon Black pepper To taste

Method

Preparation
  1. Choose 2-3 proteins and batch-cook or buy ready proteins for easy assembly.
  2. Roast seasonal vegetables at 200°C/400°F for 20–30 minutes.
  3. Cook grains such as quinoa, rice, or farro according to package instructions.
  4. Prep add-ins, such as washing greens, slicing apples, and toasting nuts or seeds.
Assembly
  1. Assemble lunches by combining a base (greens or grain), a protein, and roasted veggies.
  2. Finish with a dressing or sauce for added flavor.
Storage
  1. Portion soups and stews into jars or containers for the week.
  2. Keep dressings separate to maintain freshness.

Nutrition

Serving1gCalories500kcalCarbohydrates45gProtein30gFat20gSaturated Fat3gSodium600mgFiber10gSugar5g

Notes

These high-protein lunches can be frozen and reheated as needed. Adjust ingredients as desired for vegetarian or vegan options.

Private Notes

Click here to add your own private notes.

Tried this recipe?

Let us know how it was!