7 High-Protein Lunches That Keep You Full Without the Afternoon Slump | XpertsReviews.com

Protein-rich lunch ideas that boost energy, curb hunger, and help you avoid the afternoon crash.

If your New Year’s resolutions involve getting in shape or improving your health routine in 2026, you should start with your diet. Most health experts recommend eating a hearty lunch that will keep you full until dinner, and in general, it should be protein-focused. We asked our go-to nutritionist, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, certified sports dietitian and co-author of Flat stomach recipe book for dummiesfor recommendations. Here are 7 protein-rich breakfasts that will fill you up without leaving you feeling crashed in the afternoon.

Grilled Chicken or Tofu Power Bowl

Collingwood recommends a Power Bowl of grilled chicken or tofu. “A protein-focused bowl with vegetables and a moderate serving of whole grains provides steady energy without the impact of refined carbs alone. Think: chicken or tofu, roasted vegetables, quinoa or farro, and a simple dressing,” she says.

Salmon (or tuna) salad with mixed greens

A salmon (or tuna) salad with mixed greens is another recommendation. “Oily fish like salmon offer protein and omega-3 fatty acids, which support satiety and brain function, which is helpful for staying focused throughout the afternoon. Works equally well with canned salmon or tuna for added convenience,” says Collingwood.

Lentil or bean based soup with a side of protein

Soup made from lentils or beans with a side of protein is another easy lunch option. “Legume-based soups provide both protein and fiber, and adding yogurt, cheese, or eggs provides enough protein to keep hunger at bay. Warm, hearty, and easy to make in advance,” she says.6254a4d1642c605c54bf1cab17d50f1e

Chicken Salad and Greek Yogurt Wrap

A chicken salad and Greek yogurt wrap is ideal for a packed lunch. “Using Greek yogurt instead of mayonnaise increases the protein while keeping the meal lighter and more balanced. Add celery, grapes or apples for crunch and fiber,” says Colliingwood.

Dinner Leftovers

Dinner leftovers are a no-brainer. “One of the best lunches is simply dinner the night before, especially if it includes a solid protein source and vegetables. No extra prep! Just heat and eat,” says Collingwood.

Cottage cheese bowl

Cottage cheese bowls are an easy lunch packed with protein. “Cottage cheese is high in protein and pairs well with vegetables, whole grain crackers or fruit for a balanced midday meal,” she says. You can make it savory: with tomatoes, cucumbers, olive oil or sweet with berries, nuts and seeds.

Vegetarian Turkey or Hummus Sandwich on Whole Grain Bread

His final recommendation? Vegetarian turkey or hummus sandwich on whole grain bread. “Combining protein with fiber-rich whole grains helps prevent blood sugar spikes that can lead to afternoon fatigue. Add some avocado or cheese to keep you going,” says Collingwood.

Lea Groth