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From BJ’s kitchen · Lunch

3 easy
high-protein lunches.

Complete meals. Everyday groceries. At least 30 grams of protein in every lunch.

Lunch can be simple and still be something to look forward to. These three plates put protein, vegetables and satisfying sides together—with plenty of ways to give last night’s leftovers a fresh start.

See the three meals ↓
BJ in her kitchen wearing a pink shirt and holding her drops
BJ · Mid Life Reset
01Chicken Avocado Club Plate≈ 48g protein02Beef & Black Bean Taco Bowl≈ 38g protein03Creamy Tuna Crunch Plate≈ 42g protein

Each recipe makes one complete lunch. Nutrition is an estimate for the entire meal, including the listed sides, oils and dressings; brands and portions will vary. These are high-protein meals, not all keto meals. Meat weights are cooked unless marked raw.

Lunch 1 · 15 minutes · Serves 1

Chicken Avocado Club Plate

All those club-sandwich flavors tucked into crisp lettuce, with cottage cheese and berries on the side.

Chicken Avocado Club Plate with its complete sides and estimated protein
Calories
440
Protein
48 g
Carbs
28 g
Fat
17 g
Fiber
9 g

What you’ll need

  • 4 oz cooked skinless chicken breast, sliced
  • 1 slice cooked center-cut bacon
  • 3 large romaine leaves
  • ¼ medium avocado (about 50 g), sliced
  • ½ cup sliced tomato
  • 1 tsp light mayonnaise
  • ¼ cup 2% cottage cheese
  • 1 cup fresh strawberries, hulled
  • Black pepper, to taste

Put lunch together

  1. Arrange the romaine leaves on a plate. Spread with the mayonnaise, then fill with the chicken, crumbled bacon, avocado and tomato.
  2. Season with black pepper. Serve the cottage cheese and strawberries alongside the lettuce wraps. The entire plate is one serving.

Lunch 2 · 20 minutes · Serves 1

Beef & Black Bean Taco Bowl

A warm, mild taco bowl with plenty of vegetables and a little Colby Jack.

Beef & Black Bean Taco Bowl with its complete sides and estimated protein
Calories
435
Protein
38 g
Carbs
38 g
Fat
16 g
Fiber
14 g

What you’ll need

  • 4 oz cooked, drained 93% lean ground beef
  • ⅓ cup canned black beans, drained and rinsed
  • 1 cup plain cauliflower rice
  • 2 cups chopped romaine
  • ½ cup diced tomato
  • ¼ cup chopped onion
  • 2 Tbsp shredded Colby Jack (½ oz)
  • 2 Tbsp mild salsa
  • ¼ tsp ground cumin
  • ¼ tsp garlic powder
  • Salt and pepper, to taste

Put lunch together

  1. Add the cooked beef, onion, cumin, garlic powder and 2 tablespoons water to a nonstick skillet. Cook over medium heat for 4–5 minutes, until the onion softens.
  2. Stir in the black beans and heat through. Separately microwave or steam the cauliflower rice until tender, then drain well.
  3. Place the romaine and cauliflower rice in a bowl. Top with the beef mixture, tomato, cheese and salsa. Season to taste and serve the whole bowl.

Lunch 3 · 10 minutes · Serves 1

Creamy Tuna Crunch Plate

A creamy tuna salad with crunchy vegetables, crackers and a crisp apple on the side.

Creamy Tuna Crunch Plate with its complete sides and estimated protein
Calories
420
Protein
42 g
Carbs
42 g
Fat
10 g
Fiber
7 g

What you’ll need

  • 1 can (5 oz) light tuna in water, drained (about 4 oz drained)
  • ½ cup 2% cottage cheese
  • 1 Tbsp light mayonnaise
  • ¼ cup diced celery
  • 1 Tbsp finely chopped regular onion
  • 1 Tbsp chopped dill pickle
  • 1 cup cucumber slices
  • 6 whole-wheat crackers (about 20 g)
  • 1 small apple
  • Black pepper, to taste

Put lunch together

  1. Mix the drained tuna with cottage cheese, mayonnaise, celery, onion and pickle. Add black pepper to taste.
  2. Spoon into a bowl and place on a plate with cucumber slices and crackers. Slice the apple just before eating and serve alongside. Eat all components for the listed nutrition.