Need an easy high-protein lunch in under five minutes? You need to know about this no-cook recipe with 40g protein per serving
It's always helpful to a fallback lunch recipe, especially when it's as delicious and high in protein as this one

Serves | 1 |
Nutrition Per Portion | RDA | |
---|---|---|
Calories | 400 Kcal | 20% |
Fat | 16 g | 23% |
Saturated Fat | 4 g | 20% |
Protein | 40 g | 80% |
I like hot lunches as much as the next person, but sometimes I just don't have the time or energy. That's why I was delighted to receive this straightforward recipe from dietitian Michael Hershey.
There’s little to no chopping and no cooking, but you still end up with a balanced meal in under five minutes. As someone who tracks their macros, I was also pleased with the amount of protein the meal contains—40g is a good chunk of the recommended daily intake for the average person (US guidelines say adults should aim to consume 0.8g of dietary protein per kg of body weight.)
“Protein is important for the structure of organs and tissues in the body, muscle building (hypertrophy), immune function, enzyme functions, cell repair and replication and so much more,” says Hershey. “When protein intake is inadequate, the body will resort to breaking down structural protein in muscles and in more extreme cases, organs. Other outcomes could include brittle hair and nails, getting sick more frequently, muscle weakness and loss, or unintended weight loss.”
I also like that you can customize it to your heart's content. You can follow the same basic structure, but change the fillings each day as you work through a pack of tortillas or pitas, ensuring you'll consume a wider variety of vitamins and minerals.
Of course, the nutritional value will change with different ingredients, but if you follow the formula of 4oz lean protein in a single tortilla or pita, it won’t stray too far from the numbers above.
Easy high-protein lunch recipe
Method
- Spread the condiment on the tortilla, or carefully slice open the pita and spread the condiment inside.
- Add the other ingredients.
- If using a tortilla, roll it up then enjoy.
Ingredients
- 1 whole wheat tortilla or pita
- 4oz lean protein, cooked—chicken breast, turkey, ham, lean beef, tuna, etc.
- ⅛ cup shredded mozzarella
- ½ cup non-starchy vegetable—lettuce, tomato, onion, peppers, spinach, etc.
- 1tbsp condiment: light mayo, mustard, buffalo sauce, honey mustard, etc.
Michael Hershey (MS, RDN, LD) is a registered dietitian nutritionist at TeachMe.To and the owner of Michael Hershey Nutrition. He has a bachelor’s degree and a Master's in Science, Nutrition and Dietetics. He specializes in weight loss, diabetes, cholesterol, blood pressure and general nutrition.
Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.
Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.
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