Ever hit that mid-afternoon slump where all you want is a nap instead of finishing your to-do list? I’ve been there too—until I started making this high protein lunch. It’s my go-to when I need something fast, filling, and packed with the good stuff to keep me going. Seriously, a little chicken, some quinoa, and fresh veggies might not sound exciting, but trust me, this combo is a game-changer. I make it at least twice a week because it’s that easy, and the protein keeps me full and focused for hours. No more 3 p.m. energy crashes—just a simple, delicious bowl that does the job.

Why You’ll Love This High Protein Lunch

Listen, I’m all about food that works as hard as I do—and this lunch? It checks every box. Here’s why you’ll be obsessed:

No time? No problem. From chopping to chowing down, you’re looking at 25 minutes max. (I’ve timed it while juggling a toddler and a work call—true story.)
40 grams of protein in one bowl. That’s the kind of fuel that keeps my stomach from growling during meetings.
Meal prep hero. The quinoa and chicken hold up so well in the fridge—just add avocado fresh so it doesn’t brown.
Craving-proof. The lemon-olive oil drizzle makes even plain spinach taste like something special.

It’s the lunch I make when I need to adult properly. And hey, if it can keep me from reaching for snacks all afternoon, it’s magic.

Ingredients for Your High Protein Lunch

Okay, let’s talk ingredients—because precision here makes all the difference. You know I’m not one for fussy recipes, but getting these amounts right ensures your bowl turns out perfect every time:

150g chicken breast (boneless, skinless—trim any weird bits)
1 cup cooked quinoa (measure after cooking—dry quinoa expands like crazy!)
½ ripe avocado, sliced (not mashed—we want those pretty green wedges)
1 cup fresh spinach (pack it lightly—no wilted stuff here)
1 tbsp olive oil (the good stuff—for cooking and dressing)
½ lemon, juiced (roll it first to get every last drop)
Salt and pepper (to taste, but be generous)

See? Nothing fancy—just real, simple food. Now let’s make it!

How to Make Your High Protein Lunch

Alright, let’s get cooking! This high protein lunch comes together so easily—just follow these steps, and you’ll have a restaurant-worthy bowl in no time. I promise, even if you’re multitasking (we’ve all stirred quinoa while answering emails), it’s foolproof.

Cooking the Chicken

First things first: that chicken. Heat your pan over medium heat—not too hot, or the outside will burn before the inside cooks. Add the olive oil and wait until it shimmers (about 30 seconds). Season your chicken breast with salt and pepper, then lay it in the pan. Here’s the key: only flip it once! Cook for 6-7 minutes per side until the internal temp hits 75°C (no guesswork needed—a meat thermometer is your best friend). Let it rest for 5 minutes before slicing so all those juicy flavors stay put.

Assembling the Bowl

Now for the fun part! Start with a base of fluffy quinoa—it soaks up the dressing beautifully. Pile on the fresh spinach (it’ll wilt slightly from the warmth, just enough to be tender). Arrange those creamy avocado slices like you’re plating for Instagram (because why not?). Top with your golden chicken strips, then drizzle everything with that zesty lemon-olive oil mix. A final crack of black pepper, and boom—lunch is served.

Tips for the Perfect High Protein Lunch

Want to take your high protein lunch from good to absolutely unstoppable? Here are my tried-and-true tricks:

Dry that chicken! Pat it down with paper towels before cooking—moisture is the enemy of crispy golden edges.
Fluff quinoa like you mean it. Run a fork through it after cooking to keep it light and fluffy instead of clumpy.
Tofu works too! Swap chicken for extra-firm tofu (pressed first!) if you’re going plant-based—just pan-fry until crispy.
Double the batch. Cook extra quinoa and chicken on Sunday—they’ll keep beautifully for quick lunches all week.

Little things make all the difference. Trust me, once you try these tweaks, you’ll never go back!

Variations for Your High Protein Lunch

Listen, I love this bowl exactly as written—but some days call for mixing it up! Here’s how I switch things up when I’m feeling adventurous (or just cleaning out the fridge):

Rice instead of quinoa? Brown rice works great—just adjust cooking time.
Seafood lovers: Swap chicken for grilled shrimp or flaked salmon.
Veggie boost: Toss in roasted sweet potatoes or charred broccoli for extra texture.
Spice it up: A sprinkle of chili flakes or drizzle of sriracha wakes everything up!

The beauty? This bowl welcomes whatever you’ve got—just keep that protein front and center!

Serving and Storing Your High Protein Lunch

Here’s the deal: this bowl tastes best fresh, so serve it right after assembling. The warm chicken, fluffy quinoa, and creamy avocado come together perfectly. But if you’re meal prepping, store the chicken and quinoa in an airtight container for up to 2 days—just add fresh avocado and spinach when you’re ready to eat. Trust me, it’s still delicious!

High Protein Lunch Nutritional Information

Just a quick note—these numbers are estimates (your avocado size or chicken thickness might vary slightly). But here’s what you’re looking at per hearty serving:

450 calories – filling but not heavy
40g protein – the star of the show
35g carbs – mostly from quinoa
8g fiber – keeps things moving

Perfect balance if you ask me—enough to power through your afternoon without that post-lunch slump!

Frequently Asked Questions

I get questions about this high protein lunch all the time—here are the big ones people ask me:

“Can I meal prep this?” Absolutely! Cook the quinoa and chicken ahead, then store separately. Just wait to add avocado and spinach until serving—they don’t keep as well.
“Is quinoa necessary?” Nope! Brown rice or even cauliflower rice works if you prefer. But quinoa’s got extra protein, so it’s my top pick.
“How to add more protein?” Easy! Throw in a handful of chickpeas, swap chicken for extra-lean turkey, or sprinkle with hemp seeds. Boom—protein boosted!

Still got questions? Ask away—I live for kitchen troubleshooting!

Ready to Try This High Protein Lunch?

Go ahead—whip up this bowl and taste the difference protein makes! I’d love to hear how it turns out for you. Snap a pic, tag me, or leave a comment. Happy cooking!