Simple High Protein Lunch Plates

Easy, budget-friendly meals that keep you full and energized

If you’re busy, working, or fasting sometimes like you mentioned before, heavy lunch feels tiring 😅 These Simple High Protein Lunch Plates are light but filling — perfect for office, home, or gym diet.

Ready in 15–20 minutes.

⭐ Why These Lunch Plates Work

✔ High protein → no afternoon sleepiness
✔ Simple ingredients → cheap & easy
✔ Meal prep friendly
✔ Great for weight loss & muscle gain

🛒 Base Ingredients Table

Ingredient	Quantity	Protein	Notes
Grilled Chicken / Boiled Eggs	150g / 2 eggs	25–30g	Main protein
Brown Rice / Roti	1 cup / 2 roti	4–6g	Energy source
Yogurt	½ cup	6g	Cooling & digestion
Salad (Cucumber, Tomato)	1 cup	1g	Fiber
Olive Oil / Lemon	1 tsp	0g	Flavor

👉 Total Protein per Plate: ~35g

👩‍🍳 Basic Lunch Plate Recipe

Step	What To Do
1	Grill chicken or boil eggs
2	Cook brown rice or make roti
3	Cut salad vegetables
4	Add yogurt on side
5	Sprinkle salt, pepper, lemon

Done ✔ Simple & healthy.

🍽️ 5 Simple High Protein Lunch Plate Ideas

1️⃣ Chicken & Rice Plate

• Grilled chicken

• Brown rice

• Yogurt dip

• Salad

👉 Classic gym lunch 💪

2️⃣ Egg Roti Plate

• 2 boiled eggs sliced

• 2 wheat roti

• Mint yogurt chutney

• Tomato salad

👉 Cheap & filling option.

3️⃣ Tuna Salad Plate

• Canned tuna

• Lettuce + cucumber

• Boiled potatoes small

• Yogurt sauce

👉 Great for weight loss.

4️⃣ Pakistani High Protein Plate 🇵🇰

• Chicken tikka pieces

• 1 wheat roti

• Dahi (yogurt)

• Onion + lemon salad

👉 Light like your iftar meals 👍

5️⃣ Vegetarian Protein Plate

• Chickpeas curry

• Brown rice

• Cucumber yogurt raita

• Spinach salad

👉 Budget-friendly healthy lunch.

🔥 Protein Boost Add-Ons

Add This	Extra Protein
Cottage Cheese	+10g
Lentil Soup	+8g
Roasted Chana	+6g
Protein Shake	+20g

💡 Meal Prep Tips

✔ Cook chicken for 3 days store in fridge
✔ Boil 6 eggs together
✔ Cut salad fresh daily
✔ Use airtight boxes for office lunch

Saves time + money 👍

❓ FAQs

Q: Best protein for cheap lunch?
Eggs, chickpeas, chicken thighs.

Q: Can I eat high protein lunch for weight loss?
Yes, keeps you full and reduces cravings.

Q: No chicken option?
Use beans, tofu, paneer, or lentils.