High-Protein Budget Lunches for Women Age 35+

High-Protein, Budget-Friendly Lunches for Women 35+ 💪🍽️

As we age, our nutritional needs change, and ensuring that we get enough protein is essential for maintaining muscle mass, supporting metabolism, and keeping our energy levels up. If you're a woman over 35, it’s more important than ever to prioritize protein in your diet. But that doesn't mean you have to spend a fortune on meals! Here are some high-protein, budget-friendly lunch ideas to keep you fueled and feeling your best without breaking the bank.

1. Tuna and Chickpea Salad 🥗

This simple, delicious salad is packed with protein and fiber, making it a filling meal that’s both healthy and cost-effective.

Ingredients:

• 1 can of tuna in water (about 130g drained)

• ½ cup of canned chickpeas (about 80g, drained and rinsed)

• 1 tablespoon of olive oil

• Juice of ½ lemon

• A handful of mixed greens (spinach, arugula, or lettuce)

• Salt and pepper to taste

Macros (approx.):

• Protein: 34g

• Carbs: 18g

• Fat: 14g

• Calories: 330 kcal

Instructions:

1. In a bowl, combine the tuna and chickpeas.

2. Toss in your greens and drizzle with olive oil and lemon juice.

3. Season with salt and pepper to taste.

This lunch is quick to prepare, full of protein, and the chickpeas add a nice boost of fiber to keep you satisfied!

2. Egg & Avocado Wrap 🌯🥑

Eggs are one of the best sources of protein on a budget, and combined with avocado, you’ve got a creamy, satisfying meal!

Ingredients:

• 2 large eggs

• 1 whole-wheat wrap

• ¼ avocado, sliced

• A pinch of salt and pepper

• A handful of fresh spinach or mixed greens

Macros (approx.):

• Protein: 20g

• Carbs: 22g

• Fat: 21g

• Calories: 330 kcal

Instructions:

1. Scramble the eggs in a non-stick pan until cooked to your liking.

2. Heat the wrap in the pan for a few seconds to soften.

3. Spread the scrambled eggs on the wrap, top with avocado slices, spinach, and season with salt and pepper.

4. Roll up the wrap and enjoy!

This is a perfect lunch for those days when you want something simple yet nutrient-packed. You’ll feel full and energised for hours!

3. Chicken and Vegetable Stir-Fry 🍗🥦

This stir-fry is a protein powerhouse and easy to make in bulk. You can switch up the veggies based on what's in season or on sale!

Ingredients:

• 150g chicken breast, diced

• 1 cup of mixed vegetables (e.g., broccoli, bell peppers, carrots, mushrooms)

• 1 tablespoon soy sauce

• 1 teaspoon sesame oil

• 1 garlic clove, minced

• 1 teaspoon ginger, minced

Macros (approx.):

• Protein: 40g

• Carbs: 20g

• Fat: 14g

• Calories: 370 kcal

Instructions:

1. Heat the sesame oil in a large pan over medium heat.

2. Add the garlic and ginger and sauté until fragrant.

3. Add the chicken breast and cook until browned and cooked through.

4. Add the mixed vegetables and stir-fry for another 5-7 minutes, adding the soy sauce at the end.

This dish is loaded with protein and veggies, making it both filling and nutritious. Plus, it's easy to make ahead and reheat for lunch all week!

4. Greek Yogurt and Chicken Bowl 🍗🥣

Greek yogurt isn't just for breakfast – it makes a great base for a high-protein lunch when combined with chicken and some fresh veggies.

Ingredients:

• 150g grilled chicken breast, sliced

• 200g plain Greek yogurt (unsweetened)

• ½ cucumber, diced

• 1 tablespoon olive oil

• Salt, pepper, and paprika to taste

Macros (approx.):

• Protein: 45g

• Carbs: 10g

• Fat: 15g

• Calories: 400 kcal

Instructions:

1. In a bowl, layer the Greek yogurt and top with sliced chicken.

2. Add the diced cucumber, drizzle with olive oil, and season with salt, pepper, and paprika.

This bowl is packed with protein from the Greek yogurt and chicken and is easy to prepare for a satisfying lunch.

5. Lentil and Quinoa Bowl 🌾🥘

Lentils and quinoa are not only affordable, but they also provide plant-based protein that will keep you full and satisfied. This combo is perfect if you're looking for a meat-free option.

Ingredients:

• ½ cup cooked lentils (about 100g)

• ½ cup cooked quinoa (about 90g)

• 1 tablespoon olive oil

• A handful of spinach

• Salt, pepper, and cumin to taste

Macros (approx.):

• Protein: 18g

• Carbs: 45g

• Fat: 12g

• Calories: 380 kcal

Instructions:

1. In a bowl, combine the cooked lentils and quinoa.

2. Toss in the spinach and drizzle with olive oil.

3. Season with salt, pepper, and cumin for flavour.

This hearty, plant-based lunch will give you all the protein and fiber you need without going over budget.

Final Thoughts ✨

Protein is crucial for women over 35, especially when it comes to maintaining muscle, boosting metabolism, and keeping energy levels up. These high-protein, budget-friendly lunches are not only great for your health but also easy to prepare and delicious. Whether you're a meat lover or prefer plant-based options, there's something here for everyone. So, make sure to add these to your weekly meal plan and enjoy the benefits of a balanced, protein-packed diet!

What’s your favorite high-protein lunch? Share with me below! ⬇️

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