While a healthy breakfast can set you up for a productive start to the day, a high-protein lunch, rich in healthy fats and tons of veggies is key to staving off that 3 p.m. slump and keeping your energy levels high all afternoon.
Protein’s staying power is real. One study found that eating a high-protein lunch increased afternoon satiety compared to lower protein lunches, and numerous studies have found that eating a meal with about 30 grams of protein prevents overeating later in the day.
In other words, aiming for 30 grams of protein at lunch means that vending machine parked right outside your office won’t seem so tempting.
To help you visualize what a balanced, high-protein lunch looks like, here are seven lunch ideas, each with about 30 grams of protein: