35+ Simple Low-Protein Lunch Recipes for the Busy Day

As we get older, maintaining a balanced diet becomes increasingly important.

or those over 35, focusing on nutrient-rich meals that support overall health is essential, especially when managing specific dietary needs like low-protein intake.

Whether for health reasons, personal preference, or weight management, low-protein lunch recipes can be both satisfying and beneficial.

These meals are designed to be easy to prepare, delicious, and nourishing, ensuring you feel energized and satisfied without overloading on protein.

In this blog, we will explore 10 mouthwatering low-protein lunch ideas perfect for anyone looking to maintain a healthy, balanced diet after the age of 35.

35+ Simple Low-Protein Lunch Recipes for the Busy Day

A low-protein diet doesn’t have to be restrictive or bland.

By choosing the right ingredients and getting creative with flavors, you can enjoy a wide variety of tasty lunches that promote overall health and well-being.

The 10 recipes shared here are perfect for those over 35 who are looking to reduce their protein intake without sacrificing taste or nutrition.

Remember, it’s all about balance and moderation, so enjoy these meals while nourishing your body and supporting your lifestyle.

Zucchini Noodles with Avocado and Pesto

This delicious and refreshing zucchini noodle salad offers a great keto-friendly, low-protein option. Packed with healthy fats from avocado and olive oil, this meal is light yet satisfying. The pesto, made from fresh basil, garlic, and nuts, adds a burst of flavor while keeping the carbs low. Zucchini noodles serve as the perfect base for this dish, making it both low in protein and carbs.

Ingredients:

• 2 medium zucchinis (spiralized into noodles)
• 1 ripe avocado
• 2 tbsp olive oil
• 1/4 cup fresh basil leaves
• 1 tbsp pine nuts or walnuts (optional for extra texture)
• 1 small garlic clove
• Salt and pepper to taste
• 1 tbsp lemon juice
• 1 tbsp nutritional yeast (optional, for cheesy flavor)

Instructions:

1. Use a spiralizer to create zucchini noodles or slice the zucchinis thinly.
2. In a food processor, blend the avocado, olive oil, basil, garlic, lemon juice, and nuts (if using) until smooth.
3. Season the pesto with salt, pepper, and nutritional yeast if desired.
4. Toss the zucchini noodles in the pesto sauce until well coated.
5. Serve immediately, garnished with extra basil or a sprinkle of pine nuts.
6. This meal is an excellent choice for anyone following a keto or low-protein diet. The creamy avocado provides richness, while the zucchini noodles keep the dish light and refreshing. This is a versatile recipe—feel free to add other low-carb ingredients such as tomatoes or olives to personalize it. It’s perfect for a quick and healthy lunch that doesn’t compromise on flavor.

Cauliflower Rice Stir-Fry with Coconut and Vegetables

This low-protein cauliflower rice stir-fry offers a great keto-friendly alternative to regular rice. With a mixture of fresh vegetables and a hint of coconut, it delivers a satisfying, low-carb meal. The cauliflower rice is a great substitute for traditional grains, and it absorbs the flavors of the stir-fry, making it a flavorful and nutrient-dense option.

Ingredients:

• 1 medium cauliflower (cut into florets)
• 1 tbsp coconut oil
• 1/4 cup diced bell peppers (any color)
• 1/4 cup chopped onions
• 1/4 cup peas or green beans (optional)
• 2 tbsp shredded coconut
• 1 tbsp soy sauce or coconut aminos
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Use a food processor or box grater to turn the cauliflower into rice-sized pieces.
2. Heat the coconut oil in a large pan over medium heat.
3. Add the onions and bell peppers, cooking until softened (about 3 minutes).
4. Stir in the cauliflower rice, peas (if using), and shredded coconut. Cook for about 5-7 minutes, stirring occasionally until the cauliflower is tender.
5. Add soy sauce or coconut aminos, salt, and pepper to taste. Continue to stir and cook for another minute.
6. Serve hot, garnished with fresh cilantro.

This cauliflower rice stir-fry is a perfect low-protein, keto-friendly dish that’s light but satisfying. The addition of coconut adds a unique flavor and texture, while the vegetables bring in a variety of nutrients without adding significant protein. This dish is easily customizable with your favorite low-carb vegetables and makes a great meal prep option for a healthy, quick lunch.

Spinach and Mushroom Coconut Soup

This creamy spinach and mushroom soup is rich in flavor yet light in protein. Coconut milk makes the soup wonderfully creamy without the need for heavy dairy, and the combination of spinach and mushrooms adds both nutrients and texture. This is an ideal keto-friendly dish, perfect for a warming, light lunch that’s full of healthy fats.

Ingredients:

• 2 cups fresh spinach
• 1 cup sliced mushrooms
• 1/2 cup coconut milk
• 1 tbsp olive oil
• 1 small onion, diced
• 1 garlic clove, minced
• 2 cups vegetable broth
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions and garlic, sautéing until softened (about 3 minutes).
2. Add the mushrooms and cook for another 5 minutes, until they release their moisture and become tender.
3. Pour in the vegetable broth and bring to a simmer.
4. Add the spinach and let it wilt into the soup.
5. Stir in the coconut milk and season with salt and pepper to taste.
6. Continue to cook for another 5-7 minutes, then blend the soup with an immersion blender for a creamy texture (optional).
7. Serve warm, garnished with fresh parsley.

his spinach and mushroom coconut soup is the perfect balance of light yet comforting. The coconut milk makes it incredibly creamy, while the mushrooms add depth and the spinach provides essential vitamins. It’s an ideal choice for a low-protein, keto lunch that’s filling and satisfying, without being too heavy. This soup can easily be adapted by adding other keto-friendly veggies or herbs, making it a flexible and healthy meal option.

Cucumber and Feta Salad with Olive Oil Dressing

This cucumber and feta salad is a refreshing, low-protein, keto-friendly dish perfect for a light lunch. The crisp cucumber pairs beautifully with the creamy feta, and the olive oil dressing adds a rich, healthy fat. This simple salad is easy to prepare and packed with flavor, making it a great choice for anyone looking to stay within their keto macros without excess protein.

Ingredients:

• 2 medium cucumbers, sliced
• 1/2 cup crumbled feta cheese
• 1 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Slice the cucumbers into thin rounds and place them in a large bowl.
2. Add the crumbled feta cheese to the cucumbers.
3. In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
4. Pour the dressing over the cucumber and feta mixture, tossing gently to combine.
5. Garnish with fresh parsley and serve immediately.

This cucumber and feta salad is an easy, refreshing lunch option that’s packed with healthy fats but low in protein. The tangy feta and fresh cucumber create a perfect balance of flavors, and the olive oil dressing ties everything together beautifully. It’s the ideal choice for anyone on a keto or low-protein diet, and it can be served alongside grilled meats or enjoyed on its own as a quick lunch or snack.

Avocado and Tomato Salad with Lemon Vinaigrette

This avocado and tomato salad is a simple, low-protein, keto-friendly dish that’s both refreshing and filling. The creamy avocado and juicy tomatoes are complemented by a zesty lemon vinaigrette, creating a flavorful and light lunch. The salad is quick to prepare, making it perfect for a busy day when you need something satisfying but not too heavy.

Ingredients:

• 1 large avocado, diced
• 1 cup cherry tomatoes, halved
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions:

1. Dice the avocado and halve the cherry tomatoes, placing them in a bowl.
2. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.
3. Drizzle the dressing over the avocado and tomato mixture, tossing gently to coat.
4. Garnish with fresh basil leaves and serve immediately.

This avocado and tomato salad is a simple yet satisfying lunch that’s full of healthy fats, perfect for a keto diet. The creamy avocado pairs wonderfully with the juicy tomatoes, while the lemon vinaigrette provides a refreshing kick. It’s a low-protein, refreshing dish that can be enjoyed on its own or paired with a larger meal. Whether you’re looking for a light lunch or a side dish, this salad is both easy and delicious.

Roasted Eggplant with Tahini Sauce

Roasted eggplant with tahini sauce is a flavorful, low-protein, keto-friendly dish that’s both comforting and nutritious. The smoky flavor from the roasted eggplant pairs perfectly with the creamy, nutty tahini sauce. This dish is filling due to the healthy fats from the tahini, and it’s an excellent option for a low-carb lunch.

Ingredients:

• 1 medium eggplant, sliced into rounds
• 2 tbsp olive oil
• Salt and pepper to taste
• 3 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp water (to thin the sauce)
• 1 garlic clove, minced
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Arrange the eggplant slices on a baking sheet and brush both sides with olive oil. Season with salt and pepper.
3. Roast the eggplant for 20-25 minutes, flipping halfway through, until tender and golden brown.
4. In a small bowl, whisk together tahini, lemon juice, water, garlic, salt, and pepper until smooth.
5. Once the eggplant is roasted, drizzle the tahini sauce over the top and garnish with fresh parsley.
6. Serve warm.

Roasted eggplant with tahini sauce is a perfect low-protein, keto-friendly lunch. The eggplant becomes soft and flavorful when roasted, and the creamy tahini sauce adds a rich, nutty depth to the dish. This dish is satisfying and full of healthy fats, making it an excellent choice for anyone on a low-protein or keto diet. It’s simple to prepare, and you can also serve it with a side of salad or enjoy it as a standalone meal.

Avocado and Cucumber Sushi Rolls

These avocado and cucumber sushi rolls are a perfect keto-friendly, low-protein option for lunch. Instead of using traditional rice, they’re wrapped in nori sheets and filled with creamy avocado and crunchy cucumber, offering a fresh and satisfying flavor. The absence of rice keeps the carb count low, while the avocado provides healthy fats, making this a great option for those on a low-protein, keto diet.

Ingredients:

• 2 nori sheets
• 1 ripe avocado, sliced
• 1 small cucumber, julienned
• 1 tbsp rice vinegar (optional, for flavor)
• 1 tsp sesame oil (optional, for flavor)
• Salt to taste
• Soy sauce or coconut aminos for dipping (optional)

Instructions:

1. Lay a nori sheet flat on a sushi mat or parchment paper, shiny side down.
2. Arrange slices of avocado and cucumber in a row along the bottom edge of the nori sheet.
3. (Optional) Drizzle with rice vinegar and sesame oil for added flavor.
4. Roll the nori tightly from the bottom up, sealing the edge with a little water.
5. Slice the roll into bite-sized pieces.
6. Serve with soy sauce or coconut aminos for dipping, if desired.

These avocado and cucumber sushi rolls are a light yet satisfying meal, making them a perfect choice for a low-protein, keto lunch. The creamy avocado and crunchy cucumber provide contrasting textures, while the nori adds a savory touch. With no rice involved, these rolls are both low-carb and keto-friendly. They’re easy to prepare and can be enjoyed as a quick, refreshing lunch or as part of a larger meal.

Roasted Broccoli with Garlic and Lemon

This roasted broccoli with garlic and lemon is a simple, flavorful, and keto-friendly side dish that makes a great addition to any low-protein meal. The roasted broccoli brings out its natural sweetness, while the garlic and lemon infuse it with vibrant flavors. This dish is quick to prepare, full of nutrients, and perfect for anyone on a keto or low-protein diet.

Ingredients:

• 2 cups broccoli florets
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tbsp lemon juice
• Salt and pepper to taste
• Lemon zest for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the broccoli florets with olive oil, minced garlic, salt, and pepper.
3. Spread the broccoli on a baking sheet in a single layer.
4. Roast for 20-25 minutes, flipping halfway through, until the broccoli is tender and slightly crispy.
5. Drizzle with lemon juice and garnish with lemon zest before serving.

Roasted broccoli with garlic and lemon is a fantastic keto-friendly dish that is bursting with flavor. The roasting process enhances the broccoli’s natural sweetness, while the garlic and lemon add brightness and depth. This is an excellent low-protein side dish that pairs well with other keto meals or can be enjoyed on its own for a light lunch. It’s easy to make and packed with nutrients, making it an ideal choice for anyone looking for a simple, healthy, and satisfying meal.

Spinach and Ricotta Stuffed Mushrooms

These spinach and ricotta stuffed mushrooms are a savory, low-protein, keto-friendly lunch option. The mushrooms are filled with a creamy mixture of spinach and ricotta, then baked to perfection. This dish is easy to prepare and offers a rich flavor profile while remaining light on protein. It’s an ideal meal for those following a keto or low-protein diet, and can be served as a main dish or a side.

Ingredients:

• 8 large mushrooms, stems removed
• 1 cup fresh spinach, chopped
• 1/2 cup ricotta cheese
• 1 tbsp olive oil
• 1 garlic clove, minced
• Salt and pepper to taste
• 1 tbsp grated Parmesan cheese (optional)
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat the olive oil in a pan over medium heat. Add the garlic and spinach, cooking until the spinach is wilted (about 2 minutes).
3. Remove from heat and stir in the ricotta cheese, seasoning with salt and pepper.
4. Spoon the spinach and ricotta mixture into the mushroom caps, pressing gently to fill.
5. Place the stuffed mushrooms on a baking sheet and bake for 15-20 minutes, until the mushrooms are tender.
6. (Optional) Sprinkle with Parmesan cheese during the last 5 minutes of baking.
7. Garnish with fresh parsley and serve warm.

Spinach and ricotta stuffed mushrooms are a flavorful, keto-friendly dish that’s both light and satisfying. The creamy ricotta and savory spinach filling complement the mushrooms perfectly, making each bite a delicious experience. This dish is low in protein, yet rich in flavor, making it a great choice for a low-protein lunch. Whether served on its own or as part of a larger meal, these stuffed mushrooms are a great way to enjoy a healthy, flavorful dish while staying within your keto or low-protein diet.

Cabbage and Avocado Slaw

This cabbage and avocado slaw is a crunchy, refreshing, and low-protein salad that’s perfect for a light keto lunch. The cabbage provides a satisfying crunch, while the creamy avocado adds richness and healthy fats. Tossed with a zesty lime dressing, this slaw is simple yet full of flavor, making it a great option for anyone following a keto or low-protein diet.

Ingredients:

• 2 cups shredded cabbage (green or purple)
• 1 ripe avocado, diced
• 1/4 cup fresh cilantro, chopped
• 1 tbsp olive oil
• 1 tbsp lime juice
• 1 tsp apple cider vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the shredded cabbage, diced avocado, and chopped cilantro.
2. In a small bowl, whisk together olive oil, lime juice, apple cider vinegar, salt, and pepper.
3. Pour the dressing over the cabbage and avocado mixture, tossing gently to coat.
4. Serve immediately, or refrigerate for 10-15 minutes to allow the flavors to marinate.

This cabbage and avocado slaw is the perfect keto-friendly, low-protein lunch option. The crunchy cabbage pairs wonderfully with the creamy avocado, and the lime dressing brings everything together with a tangy kick. It’s light, refreshing, and easy to make, making it an ideal choice for a quick lunch. This slaw can be enjoyed on its own or as a side dish alongside other keto-friendly meals.

Bell Pepper and Cream Cheese Boats

These bell pepper and cream cheese boats are a simple, low-protein, keto-friendly lunch option that’s full of flavor and texture. The crisp bell peppers act as boats, filled with creamy, herbed cream cheese. This snack-like lunch is quick to make, satisfying, and provides healthy fats without too much protein, making it perfect for anyone following a keto or low-protein diet.

Ingredients:

• 2 bell peppers (any color), halved and seeded
• 1/2 cup cream cheese (full-fat)
• 1 tbsp fresh chives, chopped
• 1 tbsp fresh parsley, chopped
• Salt and pepper to taste
• 1 tbsp olive oil (optional for drizzling)

Instructions:

1. Cut the bell peppers in half lengthwise and remove the seeds.
2. In a bowl, combine the cream cheese, chopped chives, parsley, salt, and pepper, mixing until smooth and well combined.
3. Spoon the cream cheese mixture into each bell pepper half, pressing gently to fill.
4. (Optional) Drizzle with olive oil for added flavor.
5. Serve immediately or refrigerate for later.

These bell pepper and cream cheese boats are a fun, easy, and delicious low-protein, keto-friendly lunch option. The crisp bell peppers provide a refreshing crunch, while the creamy, herbed cream cheese adds richness and flavor. This simple dish is perfect for a quick meal, whether you’re at home or on the go. It’s also highly customizable—feel free to add other herbs or spices to suit your taste.

Grilled Asparagus with Lemon and Olive Oil

Grilled asparagus with lemon and olive oil is a simple yet flavorful keto-friendly dish that makes a great low-protein lunch. The smoky grilled asparagus, paired with the bright acidity of lemon and richness of olive oil, offers a deliciously satisfying meal without excessive protein. It’s an easy-to-make dish that works well as a side or a light main course.

Ingredients:

• 1 bunch of asparagus, trimmed
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
• Lemon zest for garnish (optional)
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat the grill or a grill pan over medium heat.
2. Toss the asparagus with olive oil, salt, and pepper, making sure each spear is well-coated.
3. Grill the asparagus for 5-7 minutes, turning occasionally, until they are tender and slightly charred.
4. Drizzle with lemon juice and garnish with lemon zest and fresh parsley before serving.

Grilled asparagus with lemon and olive oil is a light, flavorful, and keto-friendly dish that’s perfect for a low-protein lunch. The grilled asparagus has a smoky, rich flavor, while the lemon adds a refreshing zest that brightens the dish. This simple recipe is easy to prepare and can be enjoyed as a main dish or as a side to other keto meals. It’s a great option for anyone looking for a healthy, low-protein, and satisfying meal.

Roasted Brussels Sprouts with Balsamic Glaze

Roasted Brussels sprouts with balsamic glaze are a delicious and keto-friendly option for a low-protein lunch. The Brussels sprouts develop a caramelized exterior when roasted, while the balsamic glaze adds a sweet yet tangy finish. This simple dish is packed with flavor and nutrients, making it a satisfying, low-protein choice for a light lunch or side.

Ingredients:

• 2 cups Brussels sprouts, halved
• 2 tbsp olive oil
• Salt and pepper to taste
• 2 tbsp balsamic vinegar
• 1 tsp honey (optional for sweetness)
• Fresh thyme or rosemary for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the Brussels sprouts with olive oil, salt, and pepper. Spread them out evenly on a baking sheet.
3. Roast the Brussels sprouts for 20-25 minutes, flipping halfway through, until they are golden and crispy.
4. In a small pan, heat the balsamic vinegar and honey over medium heat until it thickens and becomes syrupy (about 3-5 minutes).
5. Drizzle the balsamic glaze over the roasted Brussels sprouts and garnish with fresh herbs before serving.

Roasted Brussels sprouts with balsamic glaze is a simple yet flavorful dish that works well as a light lunch or a side. The roasted Brussels sprouts are rich in flavor, and the balsamic glaze adds a perfect balance of sweetness and acidity. This dish is low in protein, keto-friendly, and packed with healthy fats from the olive oil, making it an excellent option for anyone following a low-protein or keto diet.

Zucchini and Tomato Sauté with Garlic and Basil

This zucchini and tomato sauté with garlic and basil is a fresh, vibrant, and keto-friendly dish that makes a great low-protein lunch. The zucchini and tomatoes cook down into a deliciously savory mixture, and the garlic and basil add aromatic depth to the dish. It’s light but full of flavor, perfect for a quick and easy low-protein meal.

Ingredients:

• 2 medium zucchinis, sliced
• 1 cup cherry tomatoes, halved
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tbsp fresh basil, chopped
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pan over medium heat.
2. Add the garlic and sauté for 1 minute until fragrant.
3. Add the sliced zucchini to the pan and cook for 5-7 minutes, stirring occasionally, until the zucchini softens.
4. Add the halved cherry tomatoes, cooking for another 3-5 minutes until they start to break down.
5. Stir in the fresh basil and season with salt and pepper to taste.
6. Serve immediately as a light lunch or side dish.

This zucchini and tomato sauté is a great keto-friendly and low-protein lunch option. The combination of zucchini and tomatoes offers a fresh and light flavor, while the garlic and basil add depth and richness. This dish is quick to prepare and can be enjoyed as a main or as a flavorful side. It’s an easy way to get a healthy, low-protein, and delicious meal on the table in no time.

Chilled Cucumber Soup with Dill

`hilled cucumber soup with dill is a refreshing and light keto-friendly dish that’s perfect for a hot day or when you want a quick, low-protein lunch. The cool cucumbers are blended with creamy yogurt and flavored with fresh dill, creating a smooth, velvety soup with a delicate taste. This dish is light, satisfying, and can be served as a starter or a meal on its own.

Ingredients:

• 2 large cucumbers, peeled and chopped
• 1/2 cup plain Greek yogurt (full-fat)
• 1 tbsp fresh dill, chopped
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
• 1/4 cup water (for desired consistency)

Instructions:

1. In a blender, combine the cucumbers, Greek yogurt, fresh dill, olive oil, lemon juice, salt, and pepper.
2. Add water as needed to reach your desired consistency for the soup.
3. Blend until smooth and creamy.
4. Chill in the refrigerator for 30 minutes to an hour before serving.
5. Garnish with additional dill and a drizzle of olive oil before serving.

`his chilled cucumber soup with dill is a cool, refreshing, and keto-friendly option for a low-protein lunch. The creamy yogurt and fresh cucumber blend together beautifully, while the dill adds a burst of flavor. It’s an ideal choice for a light, satisfying meal, especially during warmer months, and it’s easy to prepare in advance. This soup is both hydrating and full of healthy fats, making it perfect for anyone on a low-protein or keto diet.

Note: More recipes are coming soon!