14 Satisfying High Protein Lunch Ideas to Beat the 3pm Slump

You hit the 3pm slump and your energy nosedives. You want lunch that keeps you focused and full without that post-meal crash. These High Protein Lunch Ideas to Beat the 3pm Slump help you stay alert, satisfied, and productive all afternoon.

This list brings 14 protein-packed, easy-to-make lunches. You’ll find salads, bowls, bakes, wraps, and make-ahead options. Each recipe is balanced for steady energy and uses pantry-friendly ingredients. Use these high protein lunch ideas to plan your week, pack lunches, or whip something fresh in 20–40 minutes. Pin your favorites and keep your afternoon momentum strong.

1. High Protein Lunch Ideas to Beat the 3pm Slump: Greek Chickpea Power Bowl

This bowl is bright, tangy, and filling. The chickpeas and feta deliver a satisfying protein hit. Crunchy cucumber and lemon dressing keep flavors lively. It’s perfect for an on-the-go container or a sit-down desk lunch. If you like Mediterranean flavors, you’ll love the savory, lemony finish.

Ingredients

• Prep time: 10 minutes | Cook time: 0 minutes | Serves: 2
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 3/4 cup crumbled feta
• 1/4 cup red onion, thinly sliced
• 2 tbsp fresh dill, chopped
• 2 tbsp extra-virgin olive oil
• 1 tbsp red wine vinegar
• 1 lemon, zested and juiced
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1/2 cup cooked quinoa (cooled)

Instructions

1. Rinse and drain the chickpeas. Pat dry with paper towel.
2. Add chickpeas to a large bowl with quinoa, cucumber, tomatoes, red onion, and dill.
3. Whisk olive oil, lemon juice, lemon zest, red wine vinegar, salt, and pepper in a small bowl.
4. Pour dressing over salad and toss to coat evenly.
5. Fold in crumbled feta gently so it doesn’t mash.
6. Taste and adjust seasoning. Add more lemon or salt if needed.
7. Chill for 10–15 minutes if time allows for flavors to meld.
8. Serve cold or at room temperature. Leftovers keep well.

How to Serve It

• Spoon into a shallow bowl for an attractive presentation.
• Garnish with extra dill and a lemon wedge for brightness.
• Pair with iced green tea or a sparkling water with lime.
• Store in an airtight container up to 3 days in the fridge.
• Make ahead: assemble and pack dressing separately for travel.
• Add sliced grilled chicken or canned tuna for extra protein.

2. High Protein Lunch Ideas to Beat the 3pm Slump: Turkey, Avocado & Quinoa Wrap

This whole-wheat wrap combines lean turkey, creamy avocado, and nutty quinoa. You get solid protein, healthy fats, and fiber in every bite. The texture mix—soft avocado, chewy quinoa, tender turkey—keeps it interesting. It’s a handheld lunch that keeps your focus high.

Ingredients

• Prep time: 10 minutes | Cook time: 15 minutes | Serves: 2 wraps
• 2 large whole-wheat tortillas
• 6 oz sliced roasted turkey breast
• 1 cup cooked quinoa (cooled)
• 1 ripe avocado, sliced
• 1 cup baby spinach
• 1/4 cup shredded carrot
• 2 tbsp plain Greek yogurt
• 1 tbsp Dijon mustard
• 1 tsp lemon juice
• 1/4 tsp salt
• Freshly ground black pepper, to taste
• 1 tbsp olive oil (optional, for toasting)

Instructions

1. Warm quinoa and let cool slightly if freshly cooked.
2. In a small bowl, whisk Greek yogurt, Dijon mustard, lemon juice, salt, and pepper.
3. Lay a tortilla flat. Spread half the yogurt sauce leaving a 1-inch border.
4. Layer spinach, quinoa, turkey slices, avocado, and shredded carrot.
5. Fold sides in, then roll tightly to seal.
6. Repeat for the second wrap.
7. Optionally, toast the wrap in a skillet with olive oil for 2 minutes per side, until golden and warm.
8. Slice diagonally and serve. Check wrap is heated through, cheese melted if used.

How to Serve It

• Cut at a sharp angle and stack halves for a pretty presentation.
• Garnish with extra lemon wedges or a few microgreens.
• Pair with cucumber slices or a side of mixed berries.
• Wraps stay fresh 1 day refrigerated; keep sauce separate for longer storage.
• Make ahead: assemble and toast just before eating.
• Great for busy weekdays or packed lunches.

3. High Protein Lunch Ideas to Beat the 3pm Slump: Salmon & Lentil Salad Jar

This jar layers flaked salmon with lentils and crisp greens. It’s rich in omega-3s and protein to sustain you through the afternoon. The vinaigrette is bright and complements the earthy lentils. You’ll enjoy the satisfying, slightly briny salmon flavor and tender lentil texture.

Ingredients

• Prep time: 10 minutes | Cook time: 20 minutes | Serves: 2 jars
• 1 cup green lentils, cooked and cooled
• 8 oz cooked salmon, flaked (baked or poached)
• 2 cups arugula
• 1/2 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 2 tbsp capers, drained
• 3 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 lemon, juiced
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Instructions

1. Cook lentils per package: simmer 18–22 minutes until tender but not mushy. Drain and cool.
2. Flake cooked salmon into bite-size pieces. Keep chilled.
3. Whisk olive oil, red wine vinegar, Dijon, lemon juice, salt, and pepper to make dressing.
4. In a jar, layer dressing on the bottom to prevent sogginess.
5. Add cooked lentils, tomatoes, cucumber, capers, and flaked salmon.
6. Top with arugula and seal jar.
7. Refrigerate at least 30 minutes for flavors to marry.
8. To eat, shake jar and pour into a bowl, or eat straight from the jar.

How to Serve It

• Serve layered in glass jars for a striking lunch display.
• Garnish with extra lemon zest and a sprinkle of flaky sea salt.
• Pair with chilled white wine or sparkling water with lemon.
• Store in fridge up to 2 days; keep greens separate for longer crispness.
• Make ahead for busy mornings; assemble jars the night before.
• Swap salmon for canned tuna if short on time.

4. Spicy Shrimp & Black Bean Protein Bowl

This bowl packs grilled shrimp and black beans for a spicy, smoky lunch. The lime and cilantro brighten the rich, savory notes. It’s fast to make and holds well for leftovers. If you like bold flavors, this bowl will wake up your afternoon.

Ingredients

• Prep time: 10 minutes | Cook time: 10 minutes | Serves: 2
• 10–12 medium shrimp, peeled and deveined
• 1 cup cooked black beans, drained
• 1/2 cup corn kernels (fresh or thawed frozen)
• 1 avocado, sliced
• 1 cup cooked brown rice
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/4 tsp cayenne pepper (adjust)
• 1 lime, juiced
• 2 tbsp cilantro, chopped
• 1/2 tsp salt, plus more to taste

Instructions

1. Toss shrimp with olive oil, smoked paprika, cumin, cayenne, and 1/4 tsp salt.
2. Heat skillet over medium-high heat. Cook shrimp 2–3 minutes per side until opaque and firm. Internal temp 145°F.
3. Warm black beans and corn in a saucepan for 2–3 minutes.
4. In bowls, layer brown rice, beans, corn, shrimp, and avocado.
5. Squeeze lime juice over bowls and scatter cilantro.
6. Taste and adjust salt or chili.
7. Serve immediately while shrimp are warm.
8. Leftovers keep 1 day refrigerated; add avocado just before serving.

How to Serve It

• Serve in shallow bowls for a pretty layered look.
• Garnish with extra cilantro, lime wedges, or sliced jalapeño.
• Pair with chilled agua fresca or a crisp lager.
• Store components separately to keep avocado fresh.
• Make ahead: cook shrimp and grains in advance; reheat and assemble.
• Great for spring and summer lunches.

5. Greek Yogurt Chicken Salad with Apples and Walnuts

This chicken salad uses Greek yogurt for creaminess and extra protein. Crisp apples and toasted walnuts add crunch and a sweet note. It’s lighter than mayo-based salads but still rich and filling. Perfect for sandwiches, lettuce cups, or a grain bowl.

Ingredients

• Prep time: 15 minutes | Cook time: 0 minutes | Serves: 3–4
• 2 cups cooked chicken, shredded or diced
• 3/4 cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 1 apple, cored and diced
• 1/3 cup walnuts, toasted and chopped
• 1/4 cup celery, thinly sliced
• 2 tbsp fresh parsley, chopped
• 1 tbsp lemon juice
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp garlic powder

Instructions

1. If needed, shred cooked chicken and chill.
2. Toast walnuts in a dry skillet 2–3 minutes until fragrant; cool.
3. In a bowl, whisk Greek yogurt, Dijon, lemon juice, salt, pepper, and garlic powder.
4. Add chicken, apple, celery, walnuts, and parsley.
5. Stir until evenly coated and taste for seasoning adjustments.
6. Chill 15–30 minutes for flavors to meld.
7. Serve on whole-grain bread, in lettuce cups, or over greens.
8. Store in fridge up to 3 days.

How to Serve It

• Spoon onto toasted whole-grain bread for a hearty sandwich.
• Garnish with extra parsley and a few walnut halves.
• Pair with crisp apple slices or carrot sticks.
• Make-ahead option: mix and refrigerate up to 24 hours, add apples just before serving to keep them crisp.
• Store in an airtight container for up to 3 days.
• Swap walnuts for pecans if preferred.

6. Turkey & Sweet Potato Protein Power Skillet

This one-pan skillet mixes lean turkey and sweet potato for a savory, lightly sweet lunch. It’s comforting but keeps your afternoon energy steady. The spinach wilts into the hot pan for a silky texture. Fans of simple, savory bowls will find this satisfying.

Ingredients

• Prep time: 10 minutes | Cook time: 20 minutes | Serves: 3
• 1 lb lean ground turkey
• 2 cups sweet potato, peeled and diced small
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 cups baby spinach
• 1/2 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 1/4 cup feta cheese, crumbled
• 2 tbsp chopped parsley

Instructions

1. Heat 1 tbsp olive oil in a large skillet over medium heat. Add sweet potatoes and cook 8–10 minutes until edges brown and tender when pierced.
2. Push sweet potatoes to the side and add remaining oil. Add onion and cook 3–4 minutes until translucent.
3. Add garlic and cook 30 seconds until fragrant.
4. Add ground turkey, smoked paprika, cumin, salt, and pepper. Break turkey into pieces.
5. Cook 6–8 minutes until turkey is browned and cooked through to 165°F.
6. Stir in baby spinach and cook 1–2 minutes until wilted.
7. Remove from heat and sprinkle feta and parsley on top.
8. Let rest 2 minutes before serving.

How to Serve It

• Serve straight from the skillet for a rustic presentation.
• Garnish with extra parsley and a lemon wedge.
• Pair with a chilled kombucha or herbal iced tea.
• Store in fridge up to 3 days and reheat in a skillet.
• Make ahead: cook base, refrigerate, then reheat and add spinach and feta before serving.
• Perfect for cooler weather lunches.

7. Tofu Stir-Fry with Broccoli and Cashews

This stir-fry gives plant-based protein with crispy tofu and crunchy cashews. The savory-sweet sauce clings to vegetables for a glossy finish. It’s fast, nourishing, and stays satisfying through the afternoon. You’ll love the contrast of textures and the warm ginger aroma.

Ingredients

• Prep time: 10 minutes | Cook time: 12 minutes | Serves: 2–3
• 14 oz firm tofu, pressed and cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 3 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 1 tsp fresh ginger, grated
• 2 cloves garlic, minced
• 2 tbsp vegetable oil
• 1/3 cup roasted cashews
• 1 tbsp cornstarch (for crisping)
• 2 green onions, sliced

Instructions

1. Press tofu for 10–15 minutes to remove excess moisture.
2. Toss tofu cubes with cornstarch and a pinch of salt.
3. Heat 1 tbsp oil in a skillet over medium-high heat. Fry tofu 3–4 minutes per side until golden. Remove and set aside.
4. Add remaining oil and sauté garlic and ginger 30 seconds.
5. Add broccoli and bell pepper. Stir-fry 4–5 minutes until veggies are tender-crisp.
6. Mix soy sauce, rice vinegar, and honey in a bowl.
7. Return tofu to skillet, pour sauce, and toss to coat. Cook 1–2 minutes until sauce thickens.
8. Stir in cashews and green onions.
9. Check doneness: broccoli should be bright green and fork-tender.
10. Serve over brown rice or cauliflower rice.

How to Serve It

• Serve in bowls over steamed rice or noodles.
• Garnish with extra cashews and scallions.
• Pair with jasmine tea or a light lager.
• Store in fridge up to 3 days; reheat in a skillet.
• Make ahead: prep tofu and chop veggies the night before.
• Seasonal tip: swap broccoli for snap peas in spring.

8. Mediterranean Tuna Stuffed Peppers

These stuffed peppers are crisp, colorful, and protein-rich. Canned tuna and Greek yogurt create a creamy, tangy filling. They’re low-carb and portable, great for avoiding the late-afternoon slump. The briny olives add a punch that keeps each bite lively.

Ingredients

• Prep time: 10 minutes | Cook time: 0 minutes | Serves: 4 halves
• 2 large bell peppers, halved and seeded
• 2 cans (5 oz) tuna, drained
• 1/2 cup plain Greek yogurt
• 1/4 cup Kalamata olives, chopped
• 2 tbsp capers, drained
• 1/4 cup red onion, finely diced
• 2 tbsp fresh parsley, chopped
• 1 tbsp lemon juice
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp dried oregano

Instructions

1. Halve and core bell peppers; arrange on a platter.
2. In a bowl, combine tuna, Greek yogurt, olives, capers, red onion, parsley, lemon juice, salt, pepper, and oregano.
3. Mix until evenly combined and creamy.
4. Spoon tuna mixture into pepper halves, dividing evenly.
5. Chill 10–15 minutes for flavors to meld, if desired.
6. Check filling: creamy and seasoned throughout; adjust lemon or salt.
7. Serve chilled or at room temperature.
8. Store leftovers in fridge in an airtight container for 2 days.

How to Serve It

• Arrange stuffed peppers on a serving platter for a colorful lunch.
• Garnish with parsley and a drizzle of olive oil.
• Pair with a crisp rosé or sparkling mineral water.
• Make ahead: fill peppers and store covered for up to 24 hours.
• Swap tuna for cooked shrimp or chickpeas for variety.
• Great as a low-carb meal for spring or summer.

9. Lentil & Vegetable Soup with Turkey Meatballs

This comforting soup pairs protein-rich lentils with tender turkey meatballs. It’s warm, savory, and filling without being heavy. Aromatic herbs and carrots add bright notes. Perfect for days when you need a hearty lunch that won’t slow you down.

Ingredients

• Prep time: 15 minutes | Cook time: 35 minutes | Serves: 4
• 1 cup brown lentils, rinsed
• 1 lb ground turkey
• 1 small egg, beaten
• 1/4 cup breadcrumbs
• 1 carrot, diced
• 1 celery stalk, diced
• 1 small onion, diced
• 3 cloves garlic, minced
• 6 cups low-sodium chicken broth
• 1 tsp dried thyme
• 2 tbsp olive oil
• Salt and pepper, to taste
• 2 tbsp fresh parsley, chopped

Instructions

1. In a bowl, combine ground turkey, egg, breadcrumbs, 1/4 tsp salt, and pepper. Form into 12 small meatballs.
2. Heat 1 tbsp olive oil in a skillet and brown meatballs 2–3 minutes per side until sealed. Remove and set aside.
3. In a soup pot, heat remaining oil and sauté onion, carrot, and celery 5–6 minutes until softened.
4. Add garlic and cook 30 seconds.
5. Stir in lentils, broth, and thyme. Bring to a simmer.
6. Gently add meatballs to the simmering soup.
7. Simmer 20–25 minutes until lentils are tender and meatballs are cooked to 165°F.
8. Taste and season with salt and pepper.
9. Stir in parsley and let rest 5 minutes before serving.

How to Serve It

• Ladle into warm bowls with a crusty bread slice.
• Garnish with extra parsley and a drizzle of olive oil.
• Pair with a light white wine or herbal tea.
• Store in fridge for up to 3 days; reheat gently.
• Make ahead: freeze in portions for quick lunches.
• Perfect for chilly days when you need sustaining warmth.

10. Egg Muffin Meal Prep Cups with Spinach and Feta

These egg muffins are perfect for batch prepping. They’re protein-dense, portable, and reheat well. Spinach and feta add savory, salty notes that keep each bite interesting. You’ll love how easy they are to customize.

Ingredients

• Prep time: 10 minutes | Cook time: 20 minutes | Makes: 12 muffins
• 10 large eggs, beaten
• 1 cup fresh spinach, chopped
• 3/4 cup feta cheese, crumbled
• 1/2 cup red bell pepper, diced
• 1/4 cup green onion, sliced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp dried oregano
• 2 tbsp milk (any)
• 1 tbsp olive oil (for greasing)

Instructions

1. Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin with olive oil.
2. In a large bowl, whisk eggs and milk until combined.
3. Stir in spinach, feta, bell pepper, green onion, salt, pepper, and oregano.
4. Pour mixture evenly into muffin cups.
5. Bake 18–20 minutes until edges are set and tops are lightly golden. Toothpick inserted should come out clean.
6. Let cool 5 minutes in the tin, then transfer to a wire rack to cool.
7. Store in an airtight container once fully cooled.
8. Reheat in microwave 30–60 seconds before eating.

How to Serve It

• Serve two muffins with a side salad for a balanced lunch.
• Garnish with extra green onion and a sprinkle of feta.
• Pair with cold brew coffee or herbal tea.
• Store refrigerated up to 4 days, or freeze for 1 month.
• Make ahead: bake on Sunday for weekday grab-and-go lunches.
• Swap fillings: ham and cheddar or mushroom and Swiss.

11. BBQ Turkey Burger with Slaw

This lean turkey burger gets flavor from a smoky BBQ glaze and crisp slaw. Protein from turkey keeps you full without heaviness. The contrast of warm patty and crunchy slaw is satisfying. Ideal for backyard lunches or packed dinners.

Ingredients

• Prep time: 10 minutes | Cook time: 12 minutes | Serves: 4
• 1 lb ground turkey
• 1/4 cup finely chopped onion
• 1 clove garlic, minced
• 1 tbsp Worcestershire sauce
• 1/2 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/3 cup BBQ sauce, divided
• 4 whole-grain buns
• 2 cups coleslaw mix
• 2 tbsp plain Greek yogurt
• 1 tbsp apple cider vinegar

Instructions

1. In a bowl, mix ground turkey, onion, garlic, Worcestershire, smoked paprika, salt, and pepper.
2. Form into 4 equal patties.
3. Preheat grill or skillet to medium-high heat. Cook patties 5–6 minutes per side until internal temp 165°F.
4. Brush each patty with BBQ sauce during the last minute of cooking.
5. In a bowl, toss coleslaw mix with Greek yogurt and apple cider vinegar.
6. Toast buns lightly on the grill or skillet.
7. Assemble burgers with patty, slaw, and extra BBQ sauce if desired.
8. Rest 2 minutes before serving.

How to Serve It

• Serve on whole-grain buns with a generous scoop of slaw.
• Garnish with pickles and extra BBQ sauce.
• Pair with baked sweet potato fries or a green salad.
• Store patties in fridge 2 days; assemble fresh.
• Make ahead: form patties and refrigerate overnight.
• Great for summer lunches or casual weekend meals.

12. Quinoa & Edamame Protein Salad with Lemon Tahini Dressing

This quinoa-and-edamame salad is light, nutty, and packed with plant protein. The lemon-tahini dressing adds creaminess without heavy mayo. It’s fresh, bright, and transports well. You’ll appreciate the clean flavors and satisfying bite.

Ingredients

• Prep time: 10 minutes | Cook time: 15 minutes | Serves: 3–4
• 1 cup quinoa, rinsed and cooked
• 1 cup shelled edamame, cooked
• 1/2 cup red bell pepper, diced
• 1/4 cup green onion, sliced
• 1/4 cup fresh parsley, chopped
• 3 tbsp tahini
• 2 tbsp lemon juice
• 2 tbsp warm water (to thin)
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp sesame seeds (optional)

Instructions

1. Cook quinoa according to package and let cool.
2. Cook edamame per package instructions; cool.
3. Whisk tahini, lemon juice, warm water, olive oil, salt, and pepper until smooth.
4. In a large bowl, combine quinoa, edamame, bell pepper, green onion, and parsley.
5. Pour dressing over salad and toss to coat evenly.
6. Sprinkle sesame seeds and adjust seasoning.
7. Chill 15–20 minutes to let flavors meld.
8. Serve cold or at room temperature.

How to Serve It

• Plate in shallow bowls and garnish with extra parsley.
• Pair with iced tea or light lemonade.
• Store refrigerated up to 3 days in an airtight container.
• Make ahead: perfect for meal prep; keeps well.
• Add grilled chicken or salmon for extra protein.
• Bright, citrusy option for spring lunches.

13. Black Bean & Sweet Corn Quesadilla with Greek Yogurt Dip

This quesadilla is a quick, protein-friendly vegetarian option. Black beans and cheese create a melty, satisfying interior. Serve with a tangy Greek yogurt dip for extra protein. Crispy edges and gooey filling make it a crowd-pleaser.

Ingredients

• Prep time: 10 minutes | Cook time: 8 minutes | Serves: 2 (4 quesadillas)
• 4 whole-wheat tortillas
• 1 cup canned black beans, drained and rinsed
• 1/2 cup corn kernels
• 1 cup shredded cheddar cheese
• 1/4 cup red onion, finely diced
• 1/2 tsp cumin
• 1/4 tsp chili powder
• 1/2 tsp salt
• 2 tbsp olive oil
• 1/2 cup plain Greek yogurt
• 1 tbsp lime juice
• 2 tbsp cilantro, chopped

Instructions

1. In a bowl, mash black beans slightly and mix with corn, red onion, cumin, chili powder, and salt.
2. Heat a skillet over medium heat and add 1/2 tbsp oil.
3. Place a tortilla in the skillet, sprinkle half with cheese, add bean mixture, then more cheese. Fold tortilla.
4. Cook 2–3 minutes per side until tortilla is golden and cheese is melted.
5. Repeat for remaining tortillas, adding oil as needed.
6. Mix Greek yogurt, lime juice, cilantro, and a pinch of salt for the dip.
7. Slice quesadillas into wedges and serve warm.
8. Check doneness: cheese should be fully melted and edges crisp.

How to Serve It

• Stack wedges on a plate with a small bowl of yogurt dip.
• Garnish with cilantro and lime wedges.
• Pair with a light beer or sparkling water.
• Store leftovers in fridge 1–2 days; reheat in a skillet for crispness.
• Make ahead: prepare filling and assemble right before cooking.
• Great for casual lunches or quick weeknight dinners.

14. Warm Farro Bowl with Roast Beef and Horseradish Yogurt

This warm farro bowl mixes hearty grains with thinly sliced roast beef for a lunchtime protein punch. The horseradish yogurt adds a zesty kick that cuts through the richness. It’s hearty but balanced—perfect if you need serious staying power.

Ingredients

• Prep time: 10 minutes | Cook time: 20 minutes | Serves: 2
• 1 cup farro, rinsed and cooked
• 8 oz roast beef, thinly sliced
• 1 cup roasted cherry tomatoes
• 2 cups arugula
• 1/4 cup plain Greek yogurt
• 1 tsp prepared horseradish
• 1 tbsp olive oil
• 1 tsp balsamic vinegar
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp shaved Parmesan
• 1 tbsp fresh thyme leaves

Instructions

1. Cook farro according to package, usually 15–20 minutes, until tender but chewy. Drain and fluff.
2. Roast cherry tomatoes at 400°F (200°C) for 10–12 minutes with olive oil and salt until blistered.
3. Stir together Greek yogurt, horseradish, balsamic, and pepper for the sauce.
4. Warm roast beef briefly in a skillet 30–60 seconds just to take the chill off.
5. In bowls, combine farro, arugula, and roasted tomatoes.
6. Top with roast beef slices and a dollop of horseradish yogurt.
7. Sprinkle Parmesan and thyme.
8. Let rest 2 minutes so warm farro softens arugula slightly before serving.

How to Serve It

• Arrange roast beef fanned on top for an elegant look.
• Drizzle extra horseradish yogurt and sprinkle thyme.
• Pair with a crisp white wine or iced tea.
• Store components separately for up to 2 days; add sauce before eating.
• Make ahead: cook farro and roast tomatoes the night before.
• A great option for autumn lunches or a hearty midday meal.

These 14 recipes give a wide range of high protein lunch ideas to beat the 3pm slump—from light jars and salads to warm bowls and skillet meals. You’ll find vegetarian, seafood, and meat options to suit your week. Try one today, pin a few for meal prep, and mix-and-match components to suit your taste.

Which recipe will you try first? Save this list for easy reference and share it with a friend who needs more energy in the afternoon. You’ll both enjoy lunches that taste great and keep you alert through the day.