The four high-protein lunches I make on repeat when it’s too hot to cook

When summer rolls around, the last thing I want to do is be trapped in a hot kitchen.

But because I am more active in the sunnier months, it’s more important than ever to fuel myself well.

I often rely on meal prepping, but typically I prepare foods such as spaghetti, ground beef and rice, and other dishes that require the oven and time.

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In an effort to avoid spending too much time and effort in the kitchen, I came up with some meals that require minimal ingredients and are quick to make. Plus, they are high in protein so they keep me full.

All four of these recipes can also be easily adapted for personal preferences. You can add different seasonings and veggies, and swap in the lean protein you prefer.

I typically smoke chicken or cook it in the Instant Pot in bulk, so that I have it on hand for meals like these.

To save even more time, you can grab a rotisserie chicken at your local market or use another type of precooked chicken.

1. High-protein ranch chicken salad wrap

I can’t say no to chicken salad. It’s more commonly made with mayo but I swap that out for Greek yogurt to increase the protein content and lower the calorie count a little.

This salad can be quickly prepared using pre-cooked chicken from the supermarket or even canned chicken breast.

The quantities make enough salad for two large wraps. You can add additional ingredients like sliced almonds or grapes, if you prefer, but I like to keep it simple.

This salad can also be eaten on its own, but I like it best in a high-protein, high-fiber wrap.

Nutrition (per wrap)

• Calories: 324
• Protein: 48.1g
• Carbohydrates: 10.9g
• Fat: 6.7g
• Fiber: 8.4g

Ingredients (serves two)

• 8oz cooked chicken breast, shredded or diced
• ½ cup non-fat Greek yogurt
• 1tbsp ranch seasoning
• 1tbsp lemon juice
• 2tbsp chopped chives
• 1 small celery stalk, finely diced
• Dried dill, to taste
• Salt and pepper, to taste
• 2 protein wraps
• 2 lettuce leaves

Method

1. Combine the chicken, Greek yogurt, ranch seasoning, lemon juice, chives, celery, dill, salt, and pepper in a bowl.
2. Mix until evenly combined.
3. Place a lettuce leaf on each wrap.
4. Divide the chicken salad mixture between the wraps.
5. Roll tightly and serve.

2. Cottage cheese taco bowl

I love a lunch that requires minimal prep, and in the summertime, I find myself eating cottage cheese on the regular. I also love taco bowls, so swapping grated cheese and sour cream for cottage cheese to make it high in protein felt inspired.

I used precooked chicken for mine, but you could also use prepared taco meat made from lean ground beef or turkey. This recipe makes enough for a single serving.

Nutrition (per serving)

• Calories: 357
• Protein: 51.5g
• Carbohydrates: 17.2g
• Fat: 6.3g
• Fiber: 4.5g

Ingredients (serves one)

• 4oz cooked chicken breast
• ½ cup cottage cheese
• 2tsp taco seasoning
• ¼ cup kidney beans
• 1 cup shredded lettuce
• 5 cherry tomatoes, halved
• 2tbsp salsa
• 1oz sliced jalapeños

Method

1. Add lettuce to a serving bowl.
2. Top with chicken, cottage cheese, taco seasoning, kidney beans, tomatoes, salsa and jalapeños.

3. Chicken sausage Mediterranean bowl

I’m a sucker for a one pan sheet meal, and this recipe is very nearly that—other than the couscous, which is very easy to prepare.

Thanks to the combination of lean meat and chickpeas, this bowl has plenty of protein.

This recipe makes enough for three servings and is perfect for meal prep for the week. I typically just roast up whatever veggies I have on hand so, there is a lot of flexibility with this dish. You could even roast up some frozen veggies. or use raw vegetables to save even more time.

Nutrition (per serving)

• Calories: 480
• Protein: 32.6g
• Carbohydrates: 50g
• Fat: 14.7g
• Fiber: 8.4g

Ingredients (serves three)

• 3 roasted chicken sausages, sliced into rounds
• 2 ¼ cups chickpeas, drained
• 1 English cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 zucchini, chopped
• 10 asparagus spears, trimmed and chopped
• 2 cups cauliflower florets
• ½ cup dry pearled couscous
• 6tbsp feta cheese
• 6tbsp tzatziki
• Salt and pepper, to taste
• Lemon slices

Method

1. Cook the couscous according to package directions.
2. Toss the sliced chicken sausage, zucchini, cauliflower, asparagus, and chickpeas together on a sheet pan. Season with salt and pepper.
3. Air fry on high for 10-12 minutes (or roast ahead of time in the oven at 425°F for 20 minutes), or until the vegetables are tender and the sausage is lightly browned.
4. Divide the cooked couscous evenly among three bowls or meal prep containers.
5. Layer the warm vegetable, chickpea, and sausage mixture over the couscous.
6. Top with cucumber and cherry tomatoes.
7. Finish each bowl with two tablespoons of tzatziki, two tablespoons of feta cheese, and a squeeze of lemon.

4. High-protein Italian pasta salad

Pasta salad has always been one of my favorite meals, especially the Italian variety.

Many people tend to shy away from pasta when trying to eat high-protein meals but if you use high-protein pasta, add extras such as low-fat string cheese and turkey pepperoni, you can reach the right level of protein to properly call it high-protein.

This is the perfect lunch to meal prep. The quantities below makes enough for two servings, but it can easily be doubled or tripled.

It holds up well in the fridge, and I could eat this on repeat all summer long. I used red wine vinegar and light mayo for my dressing, but to make it even easier you could use a light Italian dressing, or another dressing of your choice.

Nutrition (per serving)

• Calories: 413
• Protein: 28.7g
• Carbohydrates: 45.3g
• Fat: 10.7g
• Fiber: 9.5g

Ingredients (serves three)

• 4oz dry Brami protein pasta
• 16 slices turkey pepperoni, chopped
• 2 light string cheeses, diced
• ½ cup great northern beans
• 10 cherry tomatoes, halved
• 12 sliced pepperoncini
• 2tbsp light mayo
• 1tbsp ranch seasoning
• 2tbsp red wine vinegar
• Salt, pepper, and Italian seasoning to taste

Method

1. Cook the pasta according to package directions, and then cool completely.
2. Whisk together the mayo, ranch seasoning and red wine vinegar.
3. Combine the pasta, pepperoni, string cheese, beans, tomatoes and pepperoncini in a large bowl.
4. Add the dressing and toss to coat.
5. Season with salt, pepper, and Italian seasoning and refrigerate until ready to serve.