10 Low-Calorie, High-Protein Foods for a Healthy Lunch Diet Plan

Looking to lose weight or maintain a healthy body without sacrificing energy? A smart lunch plan featuring low-calorie, high-protein foods is key. Protein keeps you full longer, supports muscle maintenance, and boosts metabolism—perfect for weight management and active lifestyles.

Here are 10 powerhouse foods to build your healthy lunch menu around:

🥚 1. Hard-Boiled Eggs

• Calories: ~70 per egg

• Protein: 6g
  Rich in essential amino acids, hard-boiled eggs are a perfect grab-and-go lunch protein.

🐟 2. Canned Tuna (in water)

• Calories: ~90 per 3 oz

• Protein: 20g
  Packed with lean protein and omega-3s, it's great in lettuce wraps or salads.

🥬 3. Edamame

• Calories: ~120 per cup (shelled)

• Protein: 17g
  These young soybeans are a great plant-based protein source and easy to season.

🧀 4. Cottage Cheese (Low-Fat)

• Calories: ~100 per ½ cup

• Protein: 13g
  Creamy, filling, and perfect for pairing with veggies or whole grain crackers.

🍗 5. Grilled Chicken Breast

• Calories: ~165 per 3 oz

• Protein: 26g
  A lean, versatile staple that works in salads, bowls, or wraps.

🥣 6. Greek Yogurt (Plain, Nonfat)

• Calories: ~100 per ¾ cup

• Protein: 17g
  Thick, creamy, and protein-dense—ideal as a base for sauces or a lunch parfait.

🌱 7. Lentils

• Calories: ~230 per cup (cooked)

• Protein: 18g
  Loaded with fiber and iron, lentils are perfect in soups or cold salads.

🐥 8. Turkey Breast (Skinless)

• Calories: ~120 per 3 oz

• Protein: 22g
  Low in fat, turkey adds clean protein to sandwiches and wraps.

🥦 9. Tofu (Firm)

• Calories: ~150 per 4 oz

• Protein: 15g
  Excellent in stir-fries or grilled, tofu is a great option for vegetarian lunches.

🧄 10. Shrimp

• Calories: ~84 per 3 oz

• Protein: 20g
  Light yet protein-rich, shrimp adds flavor and texture to any dish.

✅ Tips for Crafting a Low-Calorie, High-Protein Lunch:

• Choose whole grains like quinoa or bulgur for fiber.

• Add leafy greens and fresh veggies for volume and nutrients.

• Use herbs, lemon, and spices instead of heavy sauces or dressings.

• Keep portion control in mind—balance is key.

🥗 Sample Lunch Idea:

Grilled chicken salad with spinach, cherry tomatoes, edamame, and a yogurt-herb dressing.
Calories: ~400 | Protein: 35g

📌 Final Thoughts

Incorporating these 10 high-protein, low-calorie foods into your lunch not only helps with weight control but also fuels your body for the rest of the day. Small changes lead to sustainable health benefits over time.