Quick lunch ideas for busy days
5 High-Protein, Low-Carb Lunch Ideas Under 400 Calories
Proper lunches with 27g to 43g of protein, controlled carbs and no sad desk salad required. Think sandwiches, wraps, pizza and a five-minute Pizza Bake.
Fast. Filling. Familiar food.
Lunch without the slump
High protein. Lower carb. Still recognisably food.
Finding a quick, satisfying lunch should not mean settling for another bland salad or drinking your meal. These high-protein, low-carb lunch ideas use familiar comfort foods and work well for busy workdays, post-workout recovery or easier weight-management meals.
Protein-led
Every lunch provides at least 27g of protein, helping you build a more satisfying midday meal.
Controlled carbs
SRSLY bread, wraps, rolls and pizza help keep the carb load lower without removing the foods you enjoy.
Made for real life
From five-minute convenience to make-ahead lunches, every option is practical enough for a normal week.
Editor’s pick
The five-minute high-protein lunch
When there is no time to chop, mix or wash up, a Pizza Bake delivers a warm, satisfying lunch with almost no preparation.
SRSLY High-Protein Pizza Bake
The Chicken, Ham & Mushroom Pizza Bake combines golden, pizza-style comfort with 38g of protein. Eat it cold or air fry for 5–7 minutes for a warm, crispy crust.
- Chicken, Ham & Mushroom
- Margherita
- Stilton & Leek
- Piri Piri Chicken
Four easy DIY lunches
Quick high-protein, low-carb lunch ideas
Each recipe stays under 400 calories and uses a familiar SRSLY staple as its starting point.
Chicken & Avocado High-Protein Sandwich
A proper chicken sandwich with fewer carbs and plenty of protein.
What you’ll need
- 2 slices SRSLY Low-Carb Bread
- 80g cooked chicken breast
- 30g avocado
- 20g fat-free Greek yoghurt
- Lettuce, cucumber and black pepper
How to prepare
- Mix the chicken with the yoghurt and black pepper.
- Layer onto the bread with avocado, lettuce and cucumber.
Tuna Crunch High-Protein Wrap
Fresh, filling and easy to prepare the night before.
What you’ll need
- 1 SRSLY High-Protein Wrap
- 100g tuna in spring water
- 30g fat-free Greek yoghurt
- Cucumber, red onion and salad leaves
- Lemon juice and black pepper
How to prepare
- Mix the tuna with yoghurt, lemon and pepper.
- Add the filling and vegetables to the wrap.
- Roll tightly and slice in half.
Double Pepperoni Pizza & Rocket Salad
Pizza for lunch does not mean abandoning your goals.
What you’ll need
- ½ SRSLY Double Pepperoni Pizza
- A handful of fresh rocket
- 50g cherry tomatoes
- 1 teaspoon olive oil
- A drizzle of white vinegar
How to prepare
- Bake the pizza according to the pack.
- Toss the rocket and tomatoes with oil and vinegar.
- Serve half the pizza alongside the salad.
Smoked Salmon & Cream Cheese Protein Roll
A slightly more premium lunch that still takes only minutes to assemble.
What you’ll need
- 1 SRSLY Seeded Artisan Roll
- 60g smoked salmon
- 25g light cream cheese
- Cucumber and rocket
- Lemon juice and black pepper
How to prepare
- Slice the roll and spread with cream cheese.
- Fill with salmon, cucumber and rocket.
- Finish with lemon juice and black pepper.
Why these lunches work
High-protein, low-carb lunches for work, the gym and busy days
Protein can help meals feel more satisfying, while a controlled-carb lunch may help you avoid the heavy feeling that often follows a large, carb-heavy meal. The useful part is that you do not need to give up bread, wraps, rolls or pizza to achieve it.
The practical principle: start with a meaningful protein source, choose a lower-carb version of the familiar food you enjoy, then add vegetables, salad or fruit to suit your goals and appetite.
Lunch just got SRSLY better
Explore high-protein, low-carb bread, wraps, rolls, pizzas and Pizza Bakes made for quick lunches that still feel like proper food.
Finished-meal nutritional figures are estimates based on the stated quantities. Exact values may vary depending on the ingredients and brands used.