7-Days of Lightning-Fast, High-Protein Lunches
Kevin Almeida
There’s nothing we hate more than reading “quick & easy recipes” that leave you with a dozen dirty dishes and ask you to chop and prep a hundred different ingredients. We need lunches that are ACTUALLY easy, and actually fit into our lunch hour!
That’s why we’ve put together a week’s worth of quick & easy lunches that deliver 48 grams of lean protein while taking less than five minutes to prepare and clean up (you can even prep them at work, assuming you’ve got a microwave and a fridge in the break room). Following our philosophy of “chicken every day” when you want to build muscle, these lightning-fast meals are designed to make a minimal impact on your lunch hour - giving you more time and freedom during the busiest part of your day.
We’ve also included the macros for each meal, and a complete grocery list to stock up over the weekend. Each recipe serves 1.
Lunch #1: Mediterranean Chicken Plate
Ingredients:
- 6 oz pre-cooked chicken breast (sliced)
- 1/2 cup cherry tomatoes (halved)
- 1/4 cup cucumber (sliced)
- 2 tbsp hummus
- 1 tbsp olive oil
Instructions:
- Arrange chicken, tomatoes, and cucumber on a plate.
- Add hummus on the side and drizzle olive oil over the veggies.
Macros:
- Calories: 320
- Protein: 48g
- Carbs: 10g
- Fat: 12g
Lunch #2: Chicken Lettuce Cups
Ingredients:
- 6 oz pre-cooked chicken breast (shredded)
- 3 large lettuce leaves
- 2 tbsp Greek yogurt
- 1/4 avocado (sliced)
Instructions:
- Spread Greek yogurt inside lettuce leaves.
- Fill with shredded chicken and avocado slices.
Macros:
- Calories: 300
- Protein: 48g
- Carbs: 5g
- Fat: 11g
Lunch #3: Teriyaki Chicken Bowl
Ingredients:
- 6 oz pre-cooked chicken breast (sliced)
- 1/2 cup pre-steamed broccoli
- 1 tbsp low-sodium teriyaki sauce
Instructions:
- Combine chicken and broccoli in a bowl.
- Drizzle with teriyaki sauce.
Macros:
- Calories: 260
- Protein: 42g
- Carbs: 9g
- Fat: 3g
Lunch #4: Chicken Wrap
Ingredients:
- 6 oz pre-cooked chicken breast (sliced)
- 1 whole-grain tortilla
- 1 tbsp light Caesar dressing
- 1 cup romaine lettuce (chopped)
Instructions:
- Spread Caesar dressing on the tortilla.
- Add chicken and lettuce, then roll into a wrap.
Macros:
- Calories: 350
- Protein: 42g
- Carbs: 28g
- Fat: 8g
Lunch #5: Avocado Chicken Toast
Ingredients:
- 6 oz pre-cooked chicken breast (sliced)
- 1 slice whole-grain bread (toasted)
- 1/4 avocado (mashed)
Instructions:
- Spread mashed avocado on toast.
- Top with sliced chicken.
Macros:
- Calories: 310
- Protein: 42g
- Carbs: 14g
- Fat: 9g
Lunch #6: Quick Chicken Soup
Ingredients:
- 6 oz pre-cooked chicken breast (shredded)
- 1 cup low-sodium chicken broth
- 1/2 cup pre-cut mixed vegetables
Instructions:
- Heat chicken broth and vegetables in a microwave-safe bowl until warm.
- Stir in shredded chicken and enjoy.
Macros:
- Calories: 210
- Protein: 42g
- Carbs: 6g
- Fat: 2g
Lunch #7: Southwest Salad
Ingredients:
- 6 oz pre-cooked chicken breast (sliced)
- 2 cups mixed greens
- 1/4 cup black beans
- 1 tbsp salsa
Instructions:
- Toss greens, beans, and chicken in a bowl.
- Top with salsa.
Macros:
- Calories: 290
- Protein: 42g
- Carbs: 16g
- Fat: 4g
--
Grocery List:
Protein:
- 6 oz pre-cooked chicken breasts x7 (if you’re going to use ChiFam breast fillets for these recipes, we recommend original recipe as it is the most versatile with other flavors)
Grains & Legumes:
- Whole-grain tortillas (1)
- Whole-grain bread (1 slice)
- Black beans (1/4 cup)
Vegetables:
- Cherry tomatoes (1/2 cup)
- Cucumber (1/4 cup)
- Pre-steamed broccoli (1/2 cup)
- Romaine lettuce (1 cup)
- Mixed greens (2 cups)
- Pre-cut mixed vegetables (1/2 cup)
Dairy:
- Greek yogurt (2 tbsp)
Condiments & Oils:
- Hummus (2 tbsp)
- Olive oil (1 tbsp)
- Low-sodium teriyaki sauce (1 tbsp)
- Caesar dressing, light (1 tbsp)
- Salsa (1 tbsp)
Fruits:
- Avocado (1 whole)
These recipes are easy, nutritious, and perfect for busy days. Enjoy your 5-minute lunches!