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    Protein packed Lunches


    Does anyone have a suggestion for quick protein packed lunches - especially post morning workout?  Currently doing turkey or tuna fish sandwiches....any suggestions for alternatives?

    8 REPLIES 8

    before I worked out this morning I scrambled 1 egg and put it on half a piece of Ezekiel bread and the other half I put 1 tbsp of thrive market almond butter. I also ate horizon organic string cheese. This provided 15 grams of protein. I need more ideas myself! I’m going to hard boil some eggs for on the go. Many people suggest cottage cheese and Greek yogurt but I’m not a fan of either. I save my protein shake until after working out but that consist of vital proteins protein powder and a banana, blueberries, Califia almond milk.

    I have been putting Siggi’s greek yogurt in my lunches. They’re high on protein and less sweet (which I like…can’t eat sweet yogurts any more). As a vegetarian, I also start my day with a protein shake (fruits + veggies + protein powder + almond milk), but there’s no reason you couldn’t have it for lunch. I also like egg salad sandwiches which are easy to make if you boil the eggs the night before.


    My Husband and I will grill different proteins on Sunday and have it all week for lunch. Different healthy options like ground turkey burgers with cheese, lean pork chops and chicken breast. I take 3 oz for my lunch with a green and sometimes a 1/2 sweet potato.


    Beans, quinoa and tofu are great sources of protein. They can all be made into different salads. One of my favorites is a black bean quinoa salad with tomatoes,  carrots, peppers, cilantro, lime juice, olive oil and salt. 


    Hi, @DebbieJ! Here are a few suggestions (from a Nutrition Consultant 🤗😞


    - Hard boiled eggs + rice cake(s) with mashed avocado.

    - Chocolate chia pudding (prep the night before) + nut butter and fruit.

    - Overnight oats (add 1-2 scoops protein powder, as well as ground flax and chia seeds for more protein and fiber).

    - Lettuce cups with ground beef — saute the ground beef the night before; for breakfast, add it to butter lettuce leaves with sliced avocado, sriracha, and sliced cucumber. I also like to add a drizzle of Primal Kitchen's soy-free teriyaki sauce!


    Hi Debbie,

    When I was working (retired in 2018) I would buy salmon and bake it. Then portion it into 3 oz each and use it in salads. It is a good choice if you have refrigeration where you work available. You could also take it and microwave it to rewarm if you don't like cold salmon. When I baked it I would use lemon and various herbs for flavor. Sometimes I would bake with real maple syrup, and mustard topping. 


    A salad with beans, nuts, fruit, lettuce, etc.  One of my faves is spinach with a little cubed chicken, dried cherries, slivered almonds, onions and cherry tomatoes.  Try to think of how to get fiber, vitamins (fruits/veggies) AND protein if you can.


    Hi Debbie,

    As a ACE-FNS CPT and Integrative Nutrition Heath Coach, I first would ask you; what are your goals for post workout ? What was your workout like ? Strenous or light?  This can be a difference in what post workout meal/hydration is needed.

    Usually the main goal of post exercise fueling is to replenish glycogen stores and facilitate muscle repair.  Studies show post workout meals include mostly carbs accompanied by some protein. An example may be: Spinach salad with tomatoes, chickpeas, green beans and tuna and a whole grain baguette.  
    ( eliminate tuna if needed ). Hope this helps.