5 quick High Protein, Low Carb Lunch Ideas under 400 calories

Quick lunch ideas

5 Quick High-Protein, Low-Carb Lunch Ideas Under 400 Calories

Proper lunches with around 27g to 43g of protein, fewer carbs and no sad desk salad required.

See the lunch ideas

Sandwiches, wraps, pizza and rolls. Lunch is officially rescued.

5 Lunch ideas
27g+ Protein
<400 Calories
Low Net carbs
Quick To prepare
Lunch without the slump

High protein. Lower carb. Still recognisably food.

Finding a lunch that is quick, satisfying and high in protein should not mean settling for another bland salad or drinking your meal.

These lunch ideas contain around 27g to 43g of protein, stay below 400 calories and use familiar comfort foods such as sandwiches, wraps and pizza. They are ideal for busy workdays, post-workout recovery or whenever you want something convenient without the usual carb and calorie overload.

Why choose high-protein, low-carb lunches?

When managing your weight or balancing your blood sugar levels, what you eat for lunch can influence the rest of your day. Protein helps you feel fuller for longer, which may make mid-afternoon cravings easier to manage.

Keeping carbohydrates controlled can also help you avoid the heavy, sleepy feeling that often follows a large high-carb lunch.

Editor’s pick
SRSLY high-protein Pizza Bake cut in half

SRSLY High-Protein Pizza Bakes

Absolutely no time to chop, mix or wash up? This is your shortcut.

SRSLY Pizza Bakes deliver the golden, bubbly satisfaction of a pizza-pasty-style lunch with no preparation required.

Made with our Protein Pizza Dough, each bake contains at least 33g of protein, only 12g of net carbs and stays below 300 calories.

Choose your flavour

  • Chicken, Ham & Mushroom Pizza Bake
  • Margherita Pizza Bake
  • Veggie Stilton Supreme Pizza Bake
  • Piri Piri Chicken Pizza Bake

They are delicious hot or cold, so you can put one straight into your work or gym bag. For a hot, crispy crust, air fry for 5 to 7 minutes or oven bake for 7 to 10 minutes at 180°C.

Chicken, Ham & Mushroom: 287 calories, 33g protein and 12g net carbs.
Shop the Pizza Bake range
Four easy DIY recipes

Quick lunches that actually fill you up.

Chicken and avocado high-protein sandwich
1

Chicken and Avocado High-Protein Sandwich

A proper chicken sandwich with fewer carbs, fewer calories and plenty of protein.

What you’ll need

  • 2 slices SRSLY Low-Carb Sliced Bread
  • 80g cooked chicken breast
  • 30g avocado
  • 20g fat-free Greek yoghurt
  • Lettuce, cucumber and black pepper

How to prepare

  1. Mix the chicken with the Greek yoghurt and black pepper.
  2. Layer it onto the bread with the avocado, lettuce and cucumber.
Approximate nutrition: 285 calories, 36g protein and 3g net carbs.
Tuna crunch high-protein wrap
2

Tuna Crunch High-Protein Wrap

Fresh, filling and easy to prepare the night before.

What you’ll need

  • 1 SRSLY Low-Carb High-Protein Wrap
  • 100g tuna in spring water, drained
  • 30g fat-free Greek yoghurt
  • Diced cucumber
  • A small amount of red onion
  • Mixed salad leaves
  • Lemon juice and black pepper

How to prepare

  1. Mix the tuna with the Greek yoghurt, lemon juice and black pepper.
  2. Lay out the wrap and add the tuna mixture, cucumber, red onion and leaves.
  3. Roll tightly and slice in half.
Approximate nutrition: 260 calories, 43g protein and 10g net carbs.
Double pepperoni pizza with rocket salad
3

Double Pepperoni Pizza and 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, halved
  • 1 teaspoon olive oil
  • A drizzle of white vinegar

How to prepare

  1. Bake the pizza according to the pack instructions.
  2. Toss the rocket and tomatoes with the olive oil and vinegar.
  3. Serve half the pizza alongside the salad.
Approximate nutrition: 315 calories, 27g protein and 12g net carbs.
Smoked salmon and cream cheese protein roll
4

Smoked Salmon and Cream Cheese Protein Roll

A slightly more premium lunch that still takes only minutes to assemble.

What you’ll need

  • 1 SRSLY Seeded Artisan Bread Roll
  • 60g smoked salmon
  • 25g light cream cheese
  • Cucumber, thinly sliced
  • Rocket
  • Lemon juice and black pepper

How to prepare

  1. Slice the seeded roll in half.
  2. Spread the bottom half with the light cream cheese.
  3. Fill with smoked salmon, cucumber and rocket.
  4. Finish with lemon juice and black pepper.
Approximate nutrition: 355 calories, 31g protein and 7g net carbs.
No usual compromise

Keep the bread, wraps, rolls and pizza. Lose the carb overload.

Eating more protein and reducing carbohydrates does not mean giving up the foods you genuinely enjoy.

With a few practical swaps, you can still enjoy familiar comfort foods while keeping your health, fitness and weight goals on track.

Lunch just got SRSLY better.

Explore low-carb, high-protein food that tastes like the real thing, because it is.

Shop our high-protein range

Finished-meal nutritional figures are estimates based on the stated quantities. Exact values may vary depending on the ingredients and brands used.