3 Quick & Easy PROTEIN Lunch Recipes

3 Quick & Easy Lunch Recipes
Written by The Protein Chef

Today we’re gonna do something a little different and that different is K-POP! No, I’m not gonna dance or sing (you don’t wanna see that anyways…trust me) but I will show you how to incorporate this K POP sauce into 3 QUICK protein lunch recipes you can make pretty much anywhere!

  1. K POP Egg Ramen. First, find your favorite flavor ramen and either microwave or boil some water then simply add in an egg and 2 egg whites. Mix those up and as you mix them your eggs will cook. Last, throw on some K POP sauce! If you’ve never had egg ramen before, you’re seriously missing out and this variation makes it even better!
  2. K POP Mac & Cheese. To make this find some microwave mac & cheese, throw in a can of drained tuna, and add in some K POP sauce. A couple bucks and you’ve got a whole new spin on the traditional MAC & CHEESE packed with protein!
  3. K POP Taco Salad Bowls. These little things will impress, especially since they only take a few minutes to prep. Start with your tortilla bowl (which you can find at most local grocery stores) then throw in a little salad mix followed by some cooked chicken, tuna, or other protein source, chopped up cucumber, crispy onions or croutons, and a little K POP sauce for dressing.

So there you go, a few quick ideas if you’re in a bind or just lazy. Now, if you wanna check out this K POP sauce you can do so by clicking here. It’s super affordable, delicious of course, and a little goes a long way. If you wanna know what it tastes like I’m gonna take that from the front of the bottle…sweet and tangy, with a kick!

Check out/buy K POP today here: http://Bit.ly/KPOPsauce


  • Favorite Flavor Ramen
  • 1 Large Egg
  • 2 Large Egg Whites

How to make:

  1. Prepare your Ramen with boiling water
  2. Stir in your eggs
  3. Top with K POP!

Calories in the whole recipe:

  • Calories: 351
  • Fat: 11g
  • Saturated Fat: 5g
  • Sodium: 1104mg
  • Carbs: 39g
  • Fiber: 2g
  • Sugar: 3g
  • Protein: 24g


  • Small Microwave Mac & Cheese
  • 1 Can Drained Tuna
  • K POP Sauce

How to make:

  1. Microwave your Mac & Cheese
  2. Mix in your Tuna
  3. Top with K POP!

Calories in the whole recipe:

  • Calories: 325
  • Fat: 5g
  • Saturated Fat: 2g
  • Sodium: 644mg
  • Carbs: 40g
  • Fiber: 1g
  • Sugar: 5g
  • Protein: 30g


  • 1-2 Tortilla Bowls
  • Some Salad Mix
  • 4-6 Ounces Protein Source
  • Some Cucumber
  • Crispy Onions/Croutons
  • K POP Sauce

How to make:

  1. Add in all of your ingredients in whatever order you prefer
  2. Top with K POP!

Calories in each bowl:

  • Calories: 243
  • Fat: 3g
  • Saturated Fat: 1g
  • Sodium: 510mg
  • Carbs: 26g
  • Fiber: 2g
  • Sugar: 3g
  • Protein: 28g

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About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.

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