As a man in my 50s, I’ve learnt how important protein is for staying strong, healthy, and active. After a workout, my body needs the right fuel to recover and keep building muscle. High-protein foods help repair tissues, boost strength, and slow down age-related muscle loss. Adding simple, affordable proteins like eggs, tuna, chicken, beans, and Greek yoghurt into my lunches has made a huge difference. I feel stronger, recover faster, and have more energy throughout the day. Prioritising protein has become a key part of maintaining my health and living my best life after 50.
Why Add More Protein to Your Lunch?
Protein does more than build muscle. It keeps you full longer, stabilises blood sugar, supports metabolism, and helps maintain healthy skin, hair, and nails. By adding just one high-protein lunch a day, you’ll feel more energised and less tempted to snack on sugary or processed foods later on.
The good news? You don’t need pricey protein powders or complicated recipes. Everyday foods like eggs, tuna, beans, chicken, cottage cheese, Greek yoghurt, and chickpeas are all affordable, easy to use, and packed with protein.
Easy High-Protein Lunch Ideas
1. Greek Yogurt Chickpea Salad (High-Protein & Vegetarian)
This easy, healthy lunch idea is protein-rich chickpeas, making it perfect for vegetarians or anyone looking for a lighter, budget-friendly option. Creamy Greek yoghurt adds richness without the heaviness of mayo, while crunchy veggies and fresh lemon give it a refreshing lift. It’s simple, filling, and takes less than 10 minutes to prepare — ideal for busy days! Optional: add cayenne pepper.
Health Benefits of the Ingredients
- Rich in plant-based protein to support muscle repair and energy
- High in fiber, improving digestion and keeping you full longer
- Helps regulate blood sugar levels
- Contains iron, magnesium, and folate
Greek Yogurt
- Excellent source of high-quality protein
- Supports gut health thanks to probiotics
- High in calcium, promoting strong bones
- Lower in fat than mayonnaise with a creamy taste
Cucumber
- Hydrates the body (almost 95% water)
- Low in calories yet high in vitamins K and C
- Helps soothe inflammation and supports skin health
Celery
- Contains antioxidants that boost immunity
- Supports digestion and reduces bloating
- Low-calorie, high-water vegetable perfect for healthy meals
Red Onion
- Packed with antioxidants, especially quercetin
- Supports heart health and reduces inflammation
- Adds prebiotics to support a healthy gut
Lemon Juice
- High in vitamin C to strengthen the immune system
- Helps with iron absorption (great when eating chickpeas)
- Aids digestion and boosts flavor naturally
Olive Oil (optional)
- Rich in heart-healthy monounsaturated fats
- Contains anti-inflammatory antioxidants
- Supports brain and skin health
Parsley
- High in vitamins A, C, and K
- Helps reduce water retention
- Supports detoxification and freshens breath
2. Black Bean & Corn Taco Bowl
A cheap, filling, high-protein option.
Health Benefits by Ingredient
Black Beans
- High in plant-based protein for muscle repair and fullness
- Excellent source of fiber → supports digestion and stabilizes blood sugar
- Rich in iron, folate, magnesium, and antioxidants
- Heart-healthy due to low fat and high soluble fiber
Corn
- Provides fiber for digestive health
- Rich in carotenoids (lutein & zeaxanthin) → supports eye health
- Contains B vitamins for energy metabolism
- Naturally gluten-free whole grain
Greek Yogurt
- High protein → increases satiety and supports muscle maintenance
- Contains probiotics → promotes gut health
- Good source of calcium, potassium, and vitamin B12
- Great, healthier substitute for sour cream
Brown Rice or Quinoa (whichever your bowl includes)
Brown Rice:
- Whole grain with fiber to support digestion
- Contains manganese and selenium
- Helps maintain steady energy levels
Quinoa:
- Complete protein with all 9 essential amino acids
- High in fiber
- Contains magnesium, iron, and antioxidants
Avocado
- High in heart-healthy monounsaturated fats
- Contains potassium (more than bananas)
- Provides fiber and anti-inflammatory compounds
- Helps absorption of fat-soluble vitamins (A, D, E, K)
Tomatoes
- Rich in vitamin C for immunity
- Contains lycopene → powerful antioxidant linked to heart health
- Supports hydration due to high water content
Red Onion
- Contains quercetin → anti-inflammatory and antioxidant
- Supports digestive health via prebiotic fibers
Cilantro
- Contains vitamins A, C, and K
- May support detoxification and reduce inflammation
- Adds flavor without extra calories
Lime
- High in vitamin C
- Aids in digestion
- Adds bright flavor with no added sugar or fat
Spices (Cumin, chilli powder, Paprika, Garlic)
- Antioxidant-rich
- May support metabolism
- Anti-inflammatory properties
- Adds flavor without sodium or calories
3. Salmon & Brown Rice Bowl with Roasted red pepper
Health Benefits by Ingredient
Salmon
- Rich in omega-3 fatty acids (EPA & DHA): supports heart health, reduces inflammation, and boosts brain function.
- High-quality protein: Helps with muscle repair and satiety.
- Vitamins support immunity and bone health.
- B vitamins (B6, B12, niacin): Aid in energy metabolism and nervous system function.
- Selenium: An antioxidant important for thyroid function.
Brown Rice
- High in fibre: supports digestive health, stabilises blood sugar, and improves satiety.
- Whole-grain complex carbs: Provide steady, long-lasting energy.
- Magnesium & manganese: Support bone health, metabolism, and antioxidant protection.
- Contains antioxidants: supports inflammation reduction and heart health.
Roasted Red Pepper
- Very high in vitamin C: supports immunity and skin health.
- Rich in antioxidants (beta-carotene and quercetin): help combat oxidative stress.
- Low-calorie, nutrient-dense: Adds vitamins without increasing calories significantly.
- Supports eye health: Due to carotenoids like lutein and zeaxanthin.
Perfect for meal prep and packed with omega-3s.
Ingredients:
- 1 can salmon or leftover cooked salmon
- 1 cup brown riceSalmon and Brown Rice with Roasted Red Pepper — A Simple, Healthy, High-Protein Meal Recipe
- Red pepper
- Soy sauce or lemon
- Roasted garlic cloves for taste.
Why it’s great:
High protein + healthy fats = long-lasting energy.
4. Tofu Stir-Fry with Veggies
Fast, flavourful, and vegan-friendly.
Ingredients:
Health Benefits of the Ingredients in Tofu Stir-Fry with Veggies
Tofu
- Excellent plant-based protein source
- Rich in calcium for strong bones
- Contains isoflavones that may support heart health
- Low in calories, high in nutrients
- Helps maintain muscle mass, especially for vegetarian/vegan diets
Broccoli
- Packed with vitamins C, K, and folate
- Contains powerful antioxidants that fight inflammation
- Supports heart health and digestion
- High in fiber and low in calories
- Promotes healthy skin and immune function
Carrots
- Rich in beta-carotene for eye and skin health
- Supports immune function
- Great source of fiber for digestion
- Contains antioxidants that reduce inflammation
Red Bell Peppers
- Extremely high in vitamin C
- Rich in antioxidants like lycopene
- Supports healthy skin, immunity, and heart function
- Low calorie but high flavor
Snap Peas or Green Beans
- Full of fiber to support digestion
- Good source of vitamins A, C, and K
- Provide plant-based protein
- Support bone health and strong immunity
Garlic (if used)
- Natural anti-inflammatory and antibacterial
- Supports heart health by improving circulation
- Boosts immune system
- Adds big flavour with almost no calories
Soy Sauce (or Low-Sodium Soy Sauce)
- Adds flavor with minimal calories
- Contains small amounts of antioxidants
- Low-sodium versions help reduce salt intake
(Use in moderation due to sodium content.)
Sesame Oil (optional)
- Contains healthy monounsaturated and polyunsaturated fats
- Good for heart and brain health
- Adds antioxidants that help reduce inflammation
- Gives the stir-fry a rich, nutty flavor
Sesame Seeds (optional topping)
- Good source of calcium and magnesium
- Support bone health
- Provide healthy fats and plant-based protein
- Add texture and heart-healthy nutrients
Overall Health Benefits of This Dish
- High in protein
- Loaded with fibre
- Rich in vitamins, minerals, and antioxidants
- Low in calories but very filling
- Great for weight management and muscle support
Perfect for anyone wanting a quick, nutritious, budget-friendly lunch or dinner.
- Firm tofu (pan-fried or air-fried)
- Mixed veggies
- Garlic, soy sauce, chili flakes
Tofu is cheap, versatile, high in protein, and absorbs flavour beautifully.
5. Hard-Boiled Egg & Bean Salad
Health Benefits of the Ingredients
1. Hard-Boiled Eggs
- Excellent source of high-quality protein for muscle repair and strength
- Contain vitamins A, D, B12, and choline for brain and eye health
- Provide healthy fats that keep you fuller for longer
- Support skin, hair, and metabolism
2. Beans (Kidney or Mixed Beans)
- Packed with plant-based protein and slow-digesting carbohydrates
- High in fibre, improving digestion and keeping blood sugar stable
- Support heart health by lowering cholesterol
- Rich in iron, magnesium, and antioxidants
3. Cherry Tomatoes
- High in vitamin C and antioxidants that boost immunity
- Contain lycopene, known for supporting heart and skin health
- Low in calories and hydrating
4. Cucumber
- Refreshing and hydrating due to high water content
- Contains vitamins K and C for bone and immune health
- Helps reduce bloating and supports digestion
5. Red Onion
- Rich in anti-inflammatory antioxidants like quercetin
- Supports heart and gut health
- Adds prebiotics that fuel healthy gut bacteria
6. Parsley (Optional)
- Packed with vitamins A, C, and K
- Helps reduce water retention
- Provides antioxidants that support detoxification
7. Greek Yogurt or Light Dressing (Optional)
- Adds extra protein and beneficial probiotics
- Helps digestion and gut balance
- Provides creaminess without unhealthy fats
Overall Benefits of This Salad
This simple salad is:
✔ High in protein
✔ Rich in fibre
✔ Full of vitamins and antioxidants
✔ Great for heart, gut, and immune health
✔ Low-cost and perfect for quick lunches
A protein powerhouse you can make in minutes.
Ingredients:
- 2 hard-boiled eggs
- 1 cup mixed beans
- Cucumber, onion, olive oil, lemon
- Optional: add black pepper, Olive Oil, and cayenne pepper
Why it’s great:
Eggs + beans = double protein + balanced fats and fibre.