Easy Lunch Box Swaps to Pack More Protein Into Your Day

November 1, 2023

When it comes to a healthy and well-rounded diet, protein is a key player. Just to name a few benefits, it supports muscle growth, helps keep you feeling full, and is essential for various bodily functions. With how important it is, so many people are left wondering how they can get more of it…including when it comes to eating lunch. 

The good news is, with a few simple lunch box swaps, you can quickly boost your protein intake without sacrificing taste or convenience.

How to Add More Protein to Your Lunch

Here, we’ll explore some easy and delicious ways to incorporate more protein into your midday meals, helping you stay energized and satisfied all afternoon.

Trade White Bread for A Protein Wrap

Upgrade your sandwich game by swapping out white bread for a protein wrap or high-protein bread. You still get the same effect as regular bread or a regular wrap with the benefit of more protein!

Opt for Lean Protein Sources

Instead of loading your sandwich with processed meats like salami or bologna, choose lean protein sources such as turkey, chicken breast, or tofu. These options are lower in saturated fats and higher in protein, making your lunch more nutritious.

Load Up on Veggies

Adding vegetables to your lunch boosts its nutritional value and contributes to your protein intake. Veggies like spinach, kale, asparagus, and broccoli are surprisingly high in protein compared to others. Consider making a colorful salad with various veggies, or add them as toppings to your sandwiches or wraps.

If you’re eating vegetables anyway, you may as well give yourself those few extra grams of protein from high-protein choices!

Incorporate Legumes

Legumes (think chickpeas, black beans, and lentils) are fantastic plant-based protein sources. You can easily add them to your lunch by making hummus or bean spreads for your sandwiches. Try a delicious chickpea salad or a black bean and corn salsa to accompany your meals.

Include Greek Yogurt

Greek yogurt is a protein powerhouse and a versatile addition to your lunchbox. Swap out regular yogurt for Greek yogurt in your parfait, or enjoy it as a side dish with berries and honey. It’s a creamy and satisfying way to increase your protein intake. 

Just be on the lookout for sugar quantity in your Greek yogurt as certain kinds will have more than others and you don’t want to choose an option that’s packed with added sugar. 

Pack Hard-Boiled Eggs

Hard-boiled eggs are a simple yet effective way to add protein to your lunch. They’re portable and can be enjoyed independently or sliced onto salads and sandwiches. Eggs are also rich in essential amino acids and healthy fats. 

Salt and pepper are staple seasonings, but you can play with different seasonings, including dill, to elevate plain, hard-boiled eggs. 

Switch to Quinoa

Substitute traditional grains like white rice with quinoa to add more protein and fiber to your lunch. Quinoa is an excellent (and complete!) source of plant-based protein and complex carbohydrates, providing lasting energy throughout the day. 

One cup of cooked quinoa has about eight grams of protein—about double what you’d get in a cup of cooked white rice.

Conclusion: Try These High-Protein Lunch Hacks

With these easy lunchbox swaps, you can effortlessly increase your protein intake and make your midday meals more satisfying and nutritious. At Xtend Fitness in San Antonio, we see each day how small dietary changes significantly impact overall health and fitness.

If you’re eager to learn more about nutrition, personal training, and wellness, contact us today to learn more about our services.

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