7 days, 7 protein-packed lunch recipes

Lunch doesn’t have to be boring, especially when it’s packed with enough protein to keep you full, energised, and focused through the day. Whether you’re working from home, sitting through meetings, or just want something that feels filling and healthy, a protein-rich lunch can really help. With a bit of creativity and a few everyday ingredients, you can put together meals that are full of flavour, filling, and easy to enjoy. Here’s a week of protein-packed lunch ideas that are simple, wholesome, and a refreshing change from the same old routine.

Sprouted moong curry with rice

Boil sprouted green moong till tender. In a pan, sauté onions, garlic, ginger, tomatoes, and green chillies with spices like coriander powder, turmeric, and a pinch of garam masala. Add the moong, simmer, and serve hot with brown rice or millet for a light but nourishing meal.


Paneer tikka salad bowl



Marinate paneer cubes in curd with turmeric, red chilli powder, cumin, and a splash of lemon juice. Cook them on a grill or pan until they turn golden and slightly crisp. Toss the paneer with chopped lettuce, tomatoes, cucumber, and onions. Drizzle over a light yoghurt-mint dressing, then finish with a handful of sunflower seeds or sprouts for some extra crunch and a boost of protein.

Soya keema wraps


Soak soya granules in warm water, squeeze, and cook with onions, garlic, ginger, tomatoes, and pav bhaji masala. Add chopped coriander and a squeeze of lemon. Fill whole wheat rotis or wraps with the mixture, add mint chutney and onion slices, and roll it up.

Chickpea and avocado toast




Mash boiled chickpeas with a little olive oil, chopped garlic, chilli flakes, salt, and a squeeze of lemon juice. Spread the mixture over toasted multigrain bread, then top with slices of avocado or cucumber. Finish with a pinch of black pepper or chaat masala to add a bit of extra flavour.

Masoor dal khichdi with ghee tadka

Cook red masoor dal and rice with a handful of chopped carrots, green peas, some grated ginger, and a pinch of cumin. While that simmers, make a quick tadka — heat ghee, add jeera, a little hing, curry leaves, and a couple of green chillies. Once it sizzles, pour it over the khichdi and give it a gentle mix. Serve warm with a spoon of curd or a bit of pickle on the side for a cosy, protein-rich lunch that really hits the spot.

Besan cheela with curd and chutney

Make a smooth batter with besan, water, salt, red chilli powder, ajwain, chopped onions, green chillies, and fresh coriander. Pour onto a hot pan like a dosa, cook both sides till crisp. Serve hot with plain curd and green chutney for a light, filling meal.

Quinoa pulao with tofu and veggies


Rinse and cook quinoa till fluffy. In a pan, sauté cubes of tofu until golden. Add chopped carrots, beans, bell peppers, and green peas. Season with cumin, turmeric, and salt. Mix in the quinoa and finish with lemon juice and fresh coriander. Easy, colourful, and full of plant protein.