High-Protein School Lunch: Easy Ideas for Athletes
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As a sports dietitian, I am commonly asked for high-protein school lunch ideas that will support a teen athlete’s nutrition needs.
Let’s take a look at the protein requirements of teen athletes. Then we will explore a variety of ideas I frequently share with athletes for building a high-protein school lunch.
Importance of School Lunch for Teen Athletes
Eating a nutritious lunch at school is important for teen athletes. The meal can help athletes refuel from morning practice and provide them with the energy needed for afternoon activities.
Including protein-rich foods in their school lunch can support teen athletes with meeting their daily protein needs.
How Much Protein to Include in a Teen Athlete’s School Lunch
To get the most benefit from protein intake, teen athletes are encouraged to consume protein with meals and snacks throughout the day. Thus, eating a protein-rich lunch is important for teen athletes.
Although there is limited research in the adolescent population, general recommendations are for teen athletes to consume ~ 0.3 grams of protein/kg body weight with each meal or snack (1, 2, 3).
This calculates to be in the range of 15-25 grams of protein at each eating occasion; with larger athletes needing more protein than smaller athletes.
Build a Healthy School Lunch for Teen Athletes
In addition to protein, healthy lunches for athletes should include:
- Whole grain carbohydrates: Bread, bagels, wraps, rice, pasta
- Fruit: Fresh, dried, canned in natural juices, applesauce
- Vegetables: Baby carrots, mini peppers, cucumber slices, cherry tomatoes
- Healthy, unsaturated fats: Nuts, nut butters, avocado, olives
- Nutritious beverage: Water, low-fat milk, 100% fruit or vegetable juice, sparkling water
Pro Tip: Teen athletes should plan ahead on the weekend and meal prep items they will enjoy in their school lunches throughout the week.
Ideas for Adding Protein to an Athlete’s School Lunch
There are numerous ways that athletes can build a school lunch that meets their protein needs. I often remind athletes that by packing several protein-rich items in their lunch, they can create a high-protein meal that meets their needs.
Below are some of my top suggestions for ways teen athletes can add protein to their school lunch.
Milk: Perfect Addition to a High-Protein School Lunch
A simple way for athletes to boost the protein content of their school lunch is to drink milk with their meal. A 1-cup serving of milk provides 8 grams of high-quality, complete protein (4).
A high-quality, complete protein provides all 9 of the essential amino acids that our bodies cannot make (5).
In addition to protein, milk provides 13 essential nutrients, including calcium, Vitamin D, and phosphorus. All three of these nutrients are important for building strong bones in teen athletes.
If athletes bring their lunch from home, I encourage them to swing through the cafeteria line to buy a milk from school. If they purchase their lunch at school, athletes should make sure to get the milk that comes with their meal.
Pro Tip: For added protein consider buying ultra-filtered high-protein milk (such as Fairlife®) for athletes to pack in their lunch. A 1-cup serving of high-protein milk provides 13 grams of protein (6).
Hard-Boiled Eggs
Eggs are an easy way to add protein, vitamin, and minerals, to an athlete’s school lunch. One large egg provides 6 grams of high-quality, complete protein (7).
Eggs also contain choline, which is important for cognitive function, as well as selenium, riboflavin, Vitamin K, and antioxidants (5).
On the weekend, athletes can ingredient prep hard-boiled eggs to take in their lunch. However, if time is limited, athletes can also purchase hard-boiled eggs at the store that come peeled and ready to eat.
Deli Meat: Easy Addition to a High-Protein School Lunch
Deli meat is a simple way to add protein to an athlete’s school lunch. I recommend athletes choose leaner varieties of lunch meat, such as turkey, chicken, roast beef, and ham.
Italian deli meats, such as pepperoni, pastrami, and bologna, tend to be higher in saturated fat and less healthy choices for athletes.
In addition, I suggest athletes purchase deli meat that is sliced fresh at the store when possible.
Chicken
Chicken breast can be a convenient way to add lean protein to an athlete’s school lunch, providing ~7 grams of protein per ounce (8).
When preparing dinner during the week, consider grilling or baking extra chicken for athletes to take in their lunches.
Rotisserie chicken can be a great school lunch option. You can purchase a rotisserie chicken at the store and separate the chicken for school lunches.
Many stores also sell containers of shredded rotisserie chicken at the deli. This can be a convenient addition to a wrap or used to make chicken salad for athletes to take in their lunch.
Tuna Fish: Add Protein and Omega-3s to an Athlete’s School Lunch
Tuna is a great way for teen athletes to add both protein and healthy omega-3 fatty acids to their school lunch.
A 3-oz serving of white tuna provides ~20 grams of protein (9). Many brands of tuna now come in convenient single-serving pouches in a wide variety of flavors (i.e., dill pickle, ranch, pesto).
Athletes can easily add the tuna pouch to their lunchbox to enjoy with crackers.
I personally like the tuna pouches from H-E-B® for a great high-protein option to add to an athlete’s school lunch.
Cheese
Cheese is a convenient way to add protein to an athlete’s school lunch. A 1-oz serving of cheese provides ~7 grams of protein (10). Similar to milk, cheese provides a source of high-quality complete protein.
Teen athletes can enjoy cheese on a sandwich, take sliced cheese to eat with crackers, or pack a cheese stick to have as a protein-rich addition to their meal.
Cottage Cheese: High-Protein Addition to an Athlete’s School Lunch
In addition to regular cheese, cottage cheese is a great high-protein option athletes can include in their lunch.
Cottage cheese is packed full of protein, containing ~28 grams of protein per cup (11). It also contains riboflavin (Vitamin B2) as well as calcium.
Athletes can purchase cottage cheese in individual serving size cups, which are perfect for packing in a school lunch.
Pro Tip:Consider combining cottage cheese with fruit, such as blueberries or pineapple, for a nutrient-rich addition to an athlete’s meal.
Greek Yogurt
Similar to cottage cheese, individual containers of Greek yogurt are an excellent high-protein option for athletes to enjoy with their school lunch.
An individual 5.3 oz container of Greek yogurt provides ~13 grams of protein (12). In addition to protein, Greek yogurt provides calcium and some varieties are also fortified with Vitamin D.
Athletes can pack granola, nuts, berries to make a fruit and yogurt parfait to enjoy at lunchtime.
Pro Tip: Consider using plain Greek yogurt in place of sour cream to make your athlete’s favorite dip. Pairing a Greek yogurt dip with baby carrots, mini peppers, and pita chips is a great school lunch option for athletes.
Greek Yogurt Drinks
Greek yogurt drinks, such as Oikos Pro®, are another convenient way to boost the protein content of an athlete’s school lunch. Each Oikos Pro® drink provides 23 grams of protein.
As an added benefit, they taste great. My teen athlete is always happy to take a Greek yogurt drink as a protein-rich addition to her lunch.
Beef and Turkey Jerky
Beef or turkey jerky is an easy, high protein addition to an athlete’s school lunch. On average, 1-oz of beef or turkey jerky contains 9-12 grams of protein (13, 14).
Jerky does not need refrigeration; thus, it is a great high-protein option for athletes to throw into their lunch bag.
If athletes don’t eat the jerky with lunch, they can keep it in their backpack to enjoy as a snack later in the day.
Nuts and Nut Butter
Nuts are a healthy, nutrient-dense option for athletes. In addition to protein, nuts provide healthy fats, vitamins, minerals, and antioxidants (15).
I suggest athletes include a variety of nuts with their lunches throughout the week, as different types of nuts provide different nutritional benefits.
In addition to nuts, nut butters are a simple way to boost the protein content of an athlete’s school lunch. In general, a 2-tablespoon serving of nut butter contains ~7 grams of protein (16).
When selecting a nut butter, choose a product that has limited added ingredients. You can purchase nut butters in individual 1-1.5 oz containers, which are perfect to throw into your lunch bag.
Athletes who have a nut allergy, can consider trying SunButter® products, which are prepared with sunflower seeds and are allergen free.
Pro Tip: Nut butters make a great topping for sandwiches, spread for crackers, or dip for celery or apple slices in your lunch.
Plant-Based Sources of Protein for an Athlete’s School Lunch
In addition to nuts and nut butters, there are numerous plant-based sources of protein that athletes can include in their school lunch.
I recommend that athletes following a vegetarian or vegan diet aim to include a variety of plant-based protein sources in their meal plans. This will help ensure they consume adequate quantities of all of the essential amino acids.
Ideas for plant-based sources of protein to include in an athlete’s school lunch include:
- Edamame
- Hummus
- Roasted chickpeas
- Beans, lentils
- Quinoa
- Tofu
- Soy yogurt
- Soy milk
High-Protein School Lunch Ideas for Athletes
Putting this all together, let’s look at a variety of ideas for creating a high-protein school lunch for athletes.
As a reminder, athletes should add whole grains, fruits, vegetables, and a healthy drink to the meal to create a balanced lunch.
High-Protein School Lunch: Sandwiches and Wraps
- Tuna pita pocket and ¼ cup almonds
- Peanut butter and jelly on wheat bread with Oikos Pro® Greek yogurt drink
- Turkey, cheese, avocado, and spinach wrap
- Ham and Swiss bagel sandwich
- Roast beef and provolone sub sandwich
- Chicken burrito wrap with black beans and cheese
- Hummus, feta cheese, and veggie wrap with low-fat milk
- Egg salad sandwich on whole wheat bread
High-Protein School Lunch: Think Beyond the Sandwich
When working with teen athletes, I have had athletes tell me that they cannot take their lunch because they don’t like sandwiches.
While sandwiches can be a convenient option for a school lunch, there are numerous other easy lunch options athletes can take with them to school.
Athletes can combine several protein-rich food items to create a lunch that meets their protein needs. Along with the foods providing protein, athletes should include fruit, veggies, and whole grains.
Here are several protein combos athletes can include in their school lunch:
- Deli ham, sliced cheese, crackers, almonds
- Jerky, hard-boiled eggs, grapes, fig bars
- Cottage cheese with pineapple, granola bars
- Chicken salad, pita chips, dried fruit, nuts
- Greek yogurt, granola, berries, low-fat milk
- Greek yogurt drink, breakfast bars, banana
- Nut butter, bagel, apple slices, high-protein milk
- Shredded rotisserie chicken, string cheese, almond crackers
- Tuna packet, crackers, mixed nuts, pear
- Hummus, edamame, mini peppers, pita bread, orange wedges
High-Protein School Lunch: Leftovers
Leftovers can be a great way to enjoy a high-protein lunch at school. If teen athletes have access to a microwave, they can take the leftovers cold and reheat them at school.
I often pack leftovers for my teen athlete to take to school in a THERMOS® container (available on Amazon). The thermos does a great job of holding the food hot until lunch time.
Some of my favorite leftover, high-protein school lunch options include:
- Chili
- Spaghetti with meat sauce
- Stir fry with brown rice
- Burrito bowl with leftover fajita meat, rice, and beans
- Grilled chicken wrap with leftover chicken
Tips for Buying Lunch at School
If your school participates in the National School Lunch Program (NSLP), the meals provided must meet federal nutrition standards.
NSLP guidelines require that meat/meat alternatives be offered as part of a reimbursable school lunch. For grades 9-12, a minimum of 2-oz of meat/meat alternative must be provided daily at lunch.
Athletes can further boost the protein content of their school lunch in several ways, including:
- Drink milk with the meal
- Bring a protein-rich snack to eat with the meal (jerky, cheese stick, nuts)
- Buy a second entrée
Pro Tip: I often remind teen athletes that if they choose the school lunch, they should make sure to take all the food that comes with the meal, including the fruit and vegetable sides.
High-Protein School Lunch: Easy Ideas for Athletes
You are now set with a variety of ideas for building a high-protein school lunch for athletes. Athletes should remember to make time to plan their school lunches in advance, to set themselves up for sports nutrition success during the week.
For additional sports nutrition recommendations for teen athletes, make sure to check out my blog with nutrition tips for afterschool sports.
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About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.
