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


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.


18 responses to “12 Power Lunches”

  1. Scott Rothenberg says:

    Love the article. However, it is WORTHLESS to give nutritional information per serving, but FAIL TO TELL HOW BIG OR SMALL A SERVING IS.

  2. Jenna says:

    Great ideas! I love putting together an avocado and egg salad sandwich, or just the avocado/egg (and mayo, if you want) mixed with spinach for a salad.

  3. C C says:

    632 calories, 42 g fat, 11 g saturated fat, for ONE serving of a salad? I guess Fitness and good health aren’t the same thing. I might as well have the Chicken Alfredo or the prime rib. It’s no wonder we’re all so fat.

    • Ron Lee says:

      Let me guess you are one of those people who believe you need to slam a shake first thing in the morning and eat every two hours plus that fat is evil. The anti-fat thing is so ’80’s.
      I applaud My Fitness Pal for actually putting some meals together some of us who are fit and active who have to consume a great deal of calories.
      If only some intelligence existed in comments.

      • Yetunde Oladunjoye says:

        Thank you for saying this. You are so right! I am not fit and am losing weight (specifically fat) for health reasons and understand the importance of nourishing your body.

    • Marion5412 says:

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  4. Steph says:

    Also, some of the recipes are OVER 600 CALORIES! When you’re counting every one, THAT is a HUGE lunch for a small woman on her way to being smaller!LOL

    • Steve George says:

      How many calories are you consuming in a day at the moment?

    • Meggie says:

      Not that much if you need to eat 2,000 calories. Start working out and it wont be an issue for you.

    • Lizette says:

      Start doing Zumba and calories will be a thing of the past!

      • Rebecca Nixon says:

        Are you kidding? I do 1 hour of HIIT every day and I’d still not eat this much for lunch. Zumba is great fun and burns a fair amount, don’t get me wrong, I’m a huge advocate! But your advice is way off. Sure – all calories are NOT created equal, and if I had to choose between 600 calories of crap of 600 calories of salad with avocado, of course the latter is far better. But Steph makes a very fair point.

  5. Lindsay says:

    Thank you MFP! This gives me hope I can stop skipping lunch because of my busy day.
    (I don’t know how you deal with so many negative posts, I get tired of reading them!!)

  6. Laura says:

    I agree! too much temptation in a supermarket around dinnertime! I’ll have to try the veggie idea sounds good!! 🙂

  7. Guest says:

    Bummer, all the links don’t work…

  8. Sandra says:

    So apparently this blog entry was put up in April, I see comments from a year ago and the links don’t work…

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