3 Quick & Easy Protein Lunch Recipes

1 Lunch243 cals

You’re dieting, time is tight, and the budget is even tighter. These 3 Quick & Easy Protein Lunch Recipes I’m going to show you today will hopefully help solve all of these! Delicious, easy to make, and packed with flavor.

From ramen to mac & cheese and taco bowls, we’ve got both your taste buds and diet covered!

Quick Egg Ramen

We start these quick and easy protein lunch recipes off with a college favorite, ramen!

Take out your favorite flavor ramen and prepare it in either microwave or by boiling some water.

After your ramen has cooked, simply add in an egg and 2 egg whites while it’s still hot.

Mix those up and as you mix them, your eggs will cook.

Toss on some chili sauce or anything else you want to give it some heat!

If you’ve never had egg ramen before, you’re seriously missing out.

Tuna Mac & Cheese

For this protein packed lunch, all you need some microwave mac & cheese.

Prepare your mac & cheese, throw in a can of drained tuna, and add in some chili sauce or anything you else you want to change up the flavor.

Yes, I said tuna. I know they don’t “sound” like they’d go together but I promise you that if you like tuna and you like mac & cheese, you’ll love this!

A couple bucks and you’ve got a whole new spin on the traditional mac & cheese.

Taco Salad Bowls

Ready to change up your taco game? These little things will impress, especially since they only take a few minutes to prep.

Start this one with a tortilla bowl. You can find these at most local grocery stores for a couple bucks.

Add into your tortilla bowl a little salad mix, cooked chicken, tuna, or other protein source, chopped up cucumber, crispy onions or croutons, and a little chili sauce or other sauce for dressing!

You can also make these the night before in bulk without the sauce and just add the sauce on when you’re ready to eat them. Easy, right?

There you go, a few quick protein lunch recipes if you’re in a bind! Drop a comment below with your favorite quick lunch.

Every good lunch needs a great dessert so pair these lunches with one of our Keto Cookies!

3 Quick & Easy Protein Lunch Recipes

3 Quick & Easy Protein Lunch Recipes

Looking for quick and high protein lunch recipes? Try one of these delicious and easy lunch ideas packed with flavor and just enough spice!
5 from 1 vote
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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Main Course
Cuisine: American
Keyword: egg ramen, mac & cheese, taco salad
Servings: 1 Lunch
Calories: 243kcal
Cost: $3

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Quick Egg Ramen

  • 1 Package Ramen - Favorite Flavor
  • 1 Large Whole Egg
  • 2 Large Egg Whites
  • Hot Sauce

Tuna Mac & Cheese

  • Small Mac & Cheese - Microwave
  • 1 Can Tuna - Drained
  • Hot Sauce

Taco Salad Bowls

  • 1-2 Tortilla Bowls
  • Salad - Your choice
  • 4-6 Ounces Protein - Your choice
  • Cucumber - Your choice
  • Crispy Onions - or Croutons
  • Hot Sauce


Egg Ramen

  • Prepare your Ramen with boiling water
  • Stir in your eggs
  • Top with Hot Sauce

Mac & Cheese

  • Small Microwave Mac & Cheese
  • 1 Can Drained Tuna
  • Top with Hot Sauce

Taco Salad Bowls

  • Add in all of your ingredients in whatever order you prefer
  • Top with Hot Sauce



Egg Ramen
Calories in the whole recipe:
  • Calories: 351
  • Fat: 11g
  • Saturated Fat: 5g
  • Sodium: 1104mg
  • Carbs: 39g
  • Fiber: 2g
  • Sugar: 3g
  • Protein: 24g
Mac & Cheese
Calories in the whole recipe:
  • Calories: 325
  • Fat: 5g
  • Saturated Fat: 2g
  • Sodium: 644mg
  • Carbs: 40g
  • Fiber: 1g
  • Sugar: 5g
  • Protein: 30g
Taco Salad Bowls
Calories in each bowl:
  • Calories: 243
  • Fat: 3g
  • Saturated Fat: 1g
  • Sodium: 510mg
  • Carbs: 26g
  • Fiber: 2g
  • Sugar: 3g
  • Protein: 28g


Calories: 243kcal | Carbohydrates: 26g | Protein: 28g | Fat: 3g | Saturated Fat: 1g | Sodium: 510mg | Fiber: 2g | Sugar: 3g

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