You’re busy. You want results. And you’re tired of sad desk lunches that leave you hungry by 3 PM.
This high-protein, low-carb meal is your ticket to staying full, energized, and on track without sacrificing flavor. No weird ingredients, no endless prep—just real food that works. Who said eating healthy had to taste like punishment?
What Makes This Recipe So Good
This lunch packs 30+ grams of protein and keeps carbs under 15 grams, so you won’t crash afterward.
It’s loaded with fiber, healthy fats, and enough flavor to make you forget you’re eating clean. Plus, it takes under 15 minutes to make. Meal prep warriors, this one’s for you.
Ingredients
- 6 oz grilled chicken breast (or pre-cooked for lazy wins)
- 1 cup baby spinach (because adulting requires greens)
- 1/2 avocado (for the creamy, Instagram-worthy factor)
- 1 tbsp olive oil (the good stuff)
- 1/4 cup feta cheese (because life’s too short for bland food)
- 1 tbsp lemon juice (to pretend you’re fancy)
- Salt, pepper, and chili flakes (adjust to your drama level)
Step-by-Step Instructions
- Cook the chicken: Season with salt, pepper, and chili flakes.
Grill or pan-sear for 5–6 minutes per side. (Or use pre-cooked chicken because efficiency.)
- Chop the avocado: Slice it, dice it, or smash it—your call.
- Assemble the base: Toss spinach, avocado, and feta in a bowl.
- Drizzle and toss: Add olive oil and lemon juice. Mix like you mean it.
- Top with chicken: Slice the chicken, throw it on top, and pretend you’re a gourmet chef.
Storage Instructions
Store components separately if meal prepping. Chicken stays fresh for 3–4 days in the fridge. Keep avocado with a squeeze of lemon to delay its inevitable browning.
FYI, nobody likes brown avocado—it’s not “rustic,” it’s sad.
Benefits of This Recipe
This meal keeps blood sugar stable, fuels muscle growth, and kills cravings. The healthy fats from avocado and olive oil keep you full, while the protein repairs muscle. Plus, it’s gluten-free, keto-friendly, and won’t put you in a food coma.
Winning.
Common Mistakes to Avoid
- Overcooking the chicken: Dry chicken is a crime. Use a meat thermometer (165°F, no excuses).
- Skipping the acid: Lemon juice brightens the dish. Without it, you’re just eating leaves.
- Meal prepping soggy greens: Store dressing separately unless you enjoy wilted spinach soup.
Alternatives
No chicken?
Use shrimp, tofu, or steak. Not a fan of feta? Go for goat cheese or skip it.
Spinach too basic? Swap in arugula or kale (if you’re into chewing forever). IMO, the recipe is flexible—just keep the protein high and carbs low.
FAQ
Can I make this vegetarian?
Absolutely.
Swap chicken for tofu, tempeh, or chickpeas. Just watch the carb count if you’re strict low-carb.
How do I add more flavor?
Add garlic, fresh herbs, or a dash of balsamic glaze. Or just drown it in hot sauce—we won’t judge.
Is this meal keto-friendly?
Yes.
With under 15g net carbs, it fits most keto macros. Just double-check your cheese and avocado portions if you’re tracking closely.
Can I freeze this?
Freezing salads is a bad idea (texture disaster). But the chicken freezes well—just thaw and reheat.
Final Thoughts
This lunch is stupidly simple, ridiculously tasty, and actually good for you.
No more excuses. Make it, pack it, and conquer your day without the mid-afternoon hunger meltdown. You’re welcome.