12 Power Lunches

Demi Tsasis
by Demi Tsasis
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12 Power Lunches

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Packing your lunch doesn’t have to be a hassle. Get out of your mid-day meal rut with some of our favorite Power Lunch recipes.

Sandwiches & Wraps

1. Grilled Steak Sandwiches | Skinnytaste: Who needs a fast-food burger when you can have this sandwich for only 350 calories? It’s a great way to use up last night’s sirloin. Just chop up a little lettuce and tomato and you’re set!

Nutrition (per serving): Calories: 350; Total Fat: 11g; Saturated Fat: 2.5g; Cholesterol: 64mg; Sodium: 571mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 5g; Protein 28g

2. Roast Beef and Blue Cheese Wraps | Cooking Light: Make these wraps the night before and lunch is as simple as reaching into the fridge.

Nutrition (per serving): Calories: 241; Total Fat: 7.7g; Saturated Fat: 3.6g; Monounsaturated Fat: 2.5g; Cholesterol: 24mg; Sodium: 725mg; Carbohydrate: 29.5g; Dietary Fiber: 2.1g; Protein: 13.5g

3. Caprese Wraps with Chicken | Cooking Light: Rotisserie chicken takes center stage in this yummy lunch wrap.

Nutrition (per serving): Calories: 328; Total Fat: 15.9g; Saturated Fat: 4.5g; Monounsaturated Fat: 6.2g; Cholesterol: 61mg; Sodium: 573mg; Carbohydrate: 22g; Dietary Fiber: 9.5g; Protein: 30.3g

4. Hummus Stuffed Pitas | Cooking Light: This tasty vegetarian wrap is easy to put together and makes a great protein-packed lunch.

Nutrition (per serving): Calories: 344; Total Fat: 14.9g; Saturated Fat: 2.4g; Monounsaturated Fat: 7.4g; Cholesterol: 13mg; Sodium: 758mg; Carbohydrate: 47.1g; Dietary Fiber: 7.7g; Protein: 13.1g

Salads

5. Avocado Tuna Salad | The Healthy Maven: Kick up your lunch game up a notch with this twist on tuna salad. Mayonnaise is replaced with avocado, which adds flavor, creaminess, and healthy fats. The celery, onion, and apple give it a refreshing crunch.

Nutrition (per serving): Calories: 146; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 24mg; Sodium: 320mg; Carbohydrate: 8g; Dietary Fiber: 4g; Sugar: 2g; Protein: 15g

6. Pesto Egg Salad | The Healthy Maven: A lunch-worthy dish that’s protein-packed and low in carbs? We’ll take it! This recipe brings a whole new flavor to traditional egg salad and delivers 9g of protein per serving. Serve on whole grain bread, or over baby greens for a delicious salad.

Nutrition (per serving): Calories: 160; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 247mg; Sodium: 172mg; Total Carbohydrate: 2g; Dietary Fiber: 0g; Sugars: 1g; Protein 9g

7. Balsamic Chicken Salad | The Healthy Maven: Turn your salad into a main course! Between the fresh figs, crunchy candied pecans, and creamy goat cheese, the thought of having salad for lunch will never be so blah again.

Nutrition (per serving): Calories: 632; Total Fat: 42g; Saturated Fat: 11g; Monounsaturated Fat: 23g; Cholesterol: 88mg; Sodium: 462mg; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 18g; Protein: 38g

8. Spicy Lime Chicken Salad | Eat Spin Run Repeat: This salad gives you a good dose of protein and greens. Make the chicken the night before and pack it for a filling weekday lunch.

Nutrition (per serving): Calories: 384; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Trans Fat: 0g; Cholesterol: 0mg; Sodium: 132mg; Carbohydrate: 38g; Dietary Fiber: 9g; Sugar: 17g; Protein: 34g

9. Amazing Salmon Salad | Elle Penner: Whether you want to eat it on its own, over spinach, or on a piece of your favorite crusty bread, this fresh salmon salad is perfect for a healthy office lunch.

Nutrition (per serving): Calories: 350; Total Fat: 17g; Saturated Fat: 3g; Cholesterol: 77mg; Sodium: 319mg; Carbohydrate: 17g; Dietary Fiber: 0g; Sugar: 13g; Protein: 33g

Last Night’s Leftovers

10. Easy Baked Turkey Meatballs | Uproot from Oregon: These meatballs heat up nicely for a satisfying office lunch. Turkey is one of the most protein-rich meats and it’s also low in saturated fat — a great combination if you ask us.

Nutrition (per serving): Calories: 117; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 78mg; Sodium: 387mg; Total Carbohydrate: 5g; Dietary Fiber: 0g; Sugars: 1g; Protein: 20g

11. Baked Honey Mustard Chicken | The Honour System: This protein-packed recipe is easy to cook and makes a great leftover lunch.

Nutrition (per serving): Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 98mg; Sodium: 295mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 18g; Protein: 39g

12. Spicy Pork Chops and Rice | Maebells: This hearty one-pan meal delivers 53g of protein per serving. Make this 30-minute recipe the night before and take the leftovers for lunch!

Nutrition (per serving): Calories: 519; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 137mg; Sodium: 987mg; Carbohydrate: 48g; Dietary Fiber: 3g; Sugar: 3g; Protein: 53g

About the Author

Demi Tsasis
Demi Tsasis

Demi is the marketing coordinator for MyFitnessPal. She’s an avid home chef, photographer and dog lover. When she isn’t whipping up Mediterranean-inspired cuisine with produce from her urban garden, she can be found walking her dog, shopping, or attending group fitness classes in her Oakland, CA neighborhood. Check her out on Instagram to see what she’s up to.

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