High-Protein Lunches: Simple & Yummy Meals with 30g+ Protein

When it comes to hormonal health, your body thrives on protein—it’s the building block for your muscles, enzymes, and hormones. But finding easy, delicious, and high-protein lunch ideas can be a challenge, especially when you're busy with work, family, or trying to manage your hormonal health.

The good news? It’s possible to eat well without sacrificing flavor or time. These high-protein lunches are designed to give you the fuel your body needs, support your hormonal health, and keep you feeling energized throughout your day. Each meal packs 30g+ of protein, making them perfect for women navigating preconception, pregnancy, postpartum, or simply needing a satisfying, nourishing meal.

This Week’s High-Protein Lunch Plan

Meal 1: Chicken & Avocado Power Bowl (Serves 1)

A hearty, nutrient-packed bowl with grilled chicken, creamy avocado, and fiber-rich greens. This meal is perfect for boosting your energy and keeping your hormones in check.

Ingredients:

• 4 oz grilled chicken breast

• ½ avocado, sliced

• 1 cup mixed greens (spinach, arugula, etc.)

• 1 small cucumber, sliced

• 1 tbsp olive oil (for dressing)

• Juice of ½ lemon

• Salt and pepper to taste

• 1 tbsp pumpkin seeds (optional for crunch)

Instructions:

1. Grill the chicken breast until cooked through, then slice it.

2. In a bowl, arrange the greens, cucumber, and sliced avocado.

3. Top with the grilled chicken and sprinkle with pumpkin seeds.

4. Drizzle with olive oil and lemon juice, then season with salt and pepper.

5. Toss everything together and enjoy!

Why It Works:
This meal is packed with protein from the chicken and healthy fats from the avocado, which are essential for hormonal production. The fiber from the greens and cucumber helps with digestion, keeping you feeling full and balanced.

Meal 2: Grilled Chicken & Cilantro-Lime Quinoa Bowl (Serves 4)

This simple, vibrant bowl combines grilled chicken, quinoa, and a tangy lime dressing for a flavorful and satisfying meal.

Ingredients:

• 4 boneless, skinless chicken breasts

• 1 cup cooked quinoa

• 1 lime, juiced

• 1 tbsp olive oil

• 1 tsp cumin

• ½ tsp paprika

• ½ tsp garlic powder

• 1 bunch fresh cilantro, chopped

• Salt and pepper to taste

• Optional toppings: avocado, tomato, sour cream

Instructions:

1. Preheat your grill (or a grill pan) to medium-high heat. Season the chicken breasts with olive oil, cumin, paprika, garlic powder, salt, and pepper.

2. Grill the chicken for about 6-7 minutes per side until fully cooked.

3. While the chicken is cooking, prepare the quinoa according to package instructions.

4. Once the chicken is cooked, slice it thinly.

5. In a bowl, layer the quinoa, sliced chicken, and top with fresh cilantro and a squeeze of lime juice.

6. Add optional toppings like avocado or tomato for extra flavor.

Why It Works:
Chicken provides complete protein, while quinoa is a great source of fiber and complex carbs. The cilantro and lime add fresh, detoxifying elements to support liver function and hormonal health.

Meal 3: Salvadoran-Inspired Chicken & Rice Enchiladas (tostadas) (Serves 4)

Inspired by my husband’s Salvadoran roots, this dish brings together flavor and comfort with tostadas—a crunchy, satisfying base. Packed with protein, healthy carbs, and fresh veggies, this meal is perfect for balancing your hormones and keeping you full for hours.

Ingredients:

• 2 large chicken breasts, cooked and shredded

• 8 tostada shells (use whole grain or gluten-free for a healthier option)

• 1 cup cooked brown rice

• ½ cup black beans, drained and rinsed

• 1 small red onion, diced

• 1 large tomato, diced

• 1 ripe avocado, sliced

• 1 tbsp olive oil

• 1 tbsp lime juice

• Fresh cilantro for garnish

• Salt and pepper to taste

Instructions:

1. Cook the chicken breasts and shred them into pieces. You can also use rotisserie chicken for a faster option.

2. In a large bowl, mix the shredded chicken, cooked brown rice, black beans, and diced tomatoes. Season with salt, pepper, and lime juice.

3. Arrange the tostada shells on a plate.

4. Spoon the chicken and rice mixture onto each tostada shell.

5. Top with sliced avocado, red onion, and fresh cilantro.

6. Serve immediately and enjoy!

Why It Works:
This meal is rich in protein from the chicken, fiber from the rice and beans, and healthy fats from the avocado. The tostada provides a satisfying crunch, and the lime juice adds a refreshing zest to the dish.

Meal 4: Balsamic Glazed Salmon with Roasted Green Beans & Potatoes (Serves 4)

A nutrient-packed, simple-to-make dinner that’s rich in omega-3s, fiber, and vitamins. Perfect for supporting hormonal health with minimal prep.

Ingredients:

• 4 salmon fillets (4–6 oz each)

• 1 tbsp olive oil

• 2 tbsp balsamic vinegar

• 1 tbsp honey

• 1 clove garlic, minced

• Salt and pepper to taste

• 1 lb baby potatoes, halved

• 12 oz green beans, trimmed

• 1 tbsp avocado oil

Instructions:

1. Preheat oven to 400°F (200°C). Toss green beans and potatoes with avocado oil, salt, and pepper.

2. Roast for 15 minutes. Remove and add salmon to the pan.

3. Mix balsamic, honey, garlic, and olive oil. Brush over salmon.

4. Roast for another 12-15 minutes until salmon is cooked through.

Why It Works:
Salmon provides healthy omega-3 fatty acids to support hormonal health, while the roasted vegetables offer fiber and antioxidants to support digestion and overall well-being.

Complete Grocery List

Protein:

• 4 oz grilled chicken breast

• 1 lb ground turkey sausage

• 4 salmon fillets (4–6 oz each)

• 2 large chicken breasts

Produce:

• 2 large sweet potatoes

• 1 lemon

• 1 large onion

• 2 cloves garlic

• 1 red bell pepper

• 1 avocado

• Fresh cilantro (optional)

• 1 cup spinach

• 1 cup baby carrots

• 1 cup brussels sprouts

• 1 large tomato

Pantry & Grains:

• 1 cup basmati rice

• 1 cup quinoa

• Olive oil

• Balsamic vinegar

• Honey

Spices:

• Paprika

• Cumin

• Turmeric

• Dried oregano

• Chili powder

Keep It Simple & Protein-Packed

These protein-packed lunches are designed to keep you feeling balanced and energized, while also supporting your hormonal health. Whether you're a busy mom, preparing for preconception, or navigating the postpartum journey, these meals make it easy to nourish your body without the stress of complicated recipes.

Want more ideas for hormone-friendly meals? Check out my Happy Hormones Recipe Guide and join my Balanced & Blooming program for deeper support!