High-Protein Lunch Bowl

A colourful, satisfying high-protein lunch bowl made with eggs, lean ground chicken, rainbow slaw, apple, yogurt and a sprinkle of hemp seeds. It’s simple, filling and one of the lunches I’ve learned to make for myself when I want to stay satisfied and avoid that afternoon slump.

Prefer an all in one air fryer high-protein idea? Check it out here – Air Fryer Beef Bites.

Why I Make This Lunch Bowl

For a long time, I would reach a point in the afternoon when I was tired and suddenly looking for something sweet.

It didn’t seem to matter whether I’d eaten a meal containing protein. If I was particularly tired, I’d still find myself looking for a little something afterwards—a piece of dark chocolate, yogurt with blueberries and honey, or whatever else caught my attention.

So I started looking at how I was putting my lunch together, rather than simply asking myself what I could eat when the craving arrived.

This bowl was one of the results.

It has protein, fibre, colour, texture and a little natural sweetness from apple, and I’ve found that this combination helps me feel satisfied for longer and makes my afternoons feel easier.

This isn’t a prescription or a rule about what anyone else should eat. It’s simply one of the ways I’ve learned to nourish myself, and it works well for me.

What’s in My Lunch Bowl?

Eggs and egg whites

I use two whole eggs along with egg whites for a good protein base.

I usually scramble these ahead of time, which makes putting the bowl together very quick.

Ground chicken

I cook lean ground chicken in a little olive oil with salt, pepper and my favourite seasoning.

The chicken gives the bowl another substantial source of protein and makes it feel like a proper meal rather than just a collection of salad ingredients.

Rainbow slaw

I love adding rainbow slaw for colour, crunch and texture.

This is one of those ingredients that makes a bowl much more enjoyable to eat. There’s something about having different textures together that makes a simple lunch feel much more interesting.

Red apple

The sliced red apple is important for me.

I like having that little bit of sweetness as part of the meal, rather than waiting until later in the afternoon when I’m tired and looking for something sweet.

Apple also adds fibre and plenty of crunch.

Yogurt

I add a dollop of yogurt for creaminess.

I don’t usually use salad dressings on my bowls, so yogurt gives me that creamy element without needing a separate dressing.

Hemp seeds and hemp powder

Finally, I like to sprinkle over a combination of hemp seeds and hemp powder.

They’re completely optional because this bowl already contains protein, fat and fibre, but I enjoy the extra texture and nutritional boost they provide.

Why This Bowl Works for Me

One of the things I’ve learned during my lifestyle and weight-loss journey is that nutrition isn’t just about individual ingredients—it’s also about putting a meal together that works for you.

This bowl gives me:

• Protein from the eggs, egg whites and ground chicken
• Fibre from the apple and vegetables in the slaw
• Healthy fats from the eggs, olive oil and optional hemp seeds
• Colour and variety from the slaw and apple
• Crunch and texture from the vegetables, apple and hemp
• Creaminess from the yogurt
• Natural sweetness from the apple

And most importantly for me, it is satisfying.

When I’m well rested, I may not need as much from lunch. But on those days when I’m tired, I’ve noticed that making a more balanced lunch like this can make a real difference to how I feel later.

I don’t feel like I’m constantly thinking about what I can eat next.

And that, for me, is the point.

My Favourite Part: The Apple 🍎

I want to mention the apple because it might seem like a small addition, but it’s actually one of my favourite parts of this bowl.

I used to often get that afternoon slump where I wanted something sweet.

So rather than trying to completely ignore that desire for sweetness, I started including some natural sweetness in my actual lunch.

The apple gives me that little sweet, crisp finish to the meal.

And I’ve found that when I’m tired, particularly, it can help me feel satisfied rather than immediately starting to think about dark chocolate, yogurt with honey and blueberries, or another snack.

Again, that’s my experience. Everyone is different, but this small change has worked really well for me.

How I Prepare My Lunch Bowl

I like to prepare the components ahead of time so that lunch doesn’t become another decision I have to make during a busy day.

1. Cook the eggs

Scramble two whole eggs with egg whites and set aside.

2. Cook the chicken

Cook the ground chicken in a little olive oil with salt, pepper and your preferred seasoning until cooked through.

3. Prepare the vegetables

Add rainbow slaw to your bowl.

4. Add the apple

Slice a red apple and add it to the bowl.

5. Add yogurt

Add a dollop of yogurt for creaminess.

6. Finish

Add the cooked eggs and ground chicken, then finish with hemp seeds and hemp powder if using.

Give everything a little mix and enjoy.

Make It Your Own

This isn’t a recipe that needs to be followed rigidly.

That’s actually part of why I love it.

You can change the protein, vegetables, fruit or toppings depending on what you have available.

You could use:

• Cooked chicken breast instead of ground chicken
• Leftover roast chicken
• Turkey mince
• Different slaw or crunchy vegetables
• Pear instead of apple
• Cottage cheese instead of yogurt
• Different seeds or nuts

The idea is simply to create a lunch that contains a combination of foods that leaves you feeling satisfied and nourished.

Meal Prep

This is also a great lunch to prepare ahead.

Cook the eggs and ground chicken in advance and store them separately in the refrigerator. When you’re ready for lunch, add your fresh slaw, sliced apple and yogurt.

I prefer to slice the apple shortly before eating so it stays fresh and crisp.

Keep the hemp seeds and powder separately and sprinkle them over just before serving.

A Little More About My Journey

This lunch bowl is about much more than lunch for me.

I’ve learned that the way I eat now is very different from the way I used to eat.

I’m not looking for a perfect diet.

I’m learning how to create meals that support the life I want to live.

That means eating enough protein, including fibre, enjoying colour and variety, and paying attention to how different meals make me feel throughout the day.

And sometimes it’s as simple as adding an apple to lunch.

Frequently Asked Questions

Is this lunch bowl high in protein?

Yes. The eggs, egg whites and ground chicken provide the main protein sources in this bowl. The yogurt and hemp seeds also contribute some protein.

Can I prepare this lunch ahead of time?

Yes. The eggs and ground chicken can be prepared ahead and refrigerated. Add the fresh slaw, apple and yogurt when you’re ready to eat.

Can I leave out the hemp seeds?

Absolutely. They’re optional. I enjoy them, but the bowl already contains several sources of protein, fat and fibre.

Why do you add apple to a savoury lunch?

I enjoy having a little natural sweetness as part of the meal. I’ve found that including apple at lunch can help me feel more satisfied when I’m particularly tired and less likely to immediately look for something sweet afterwards.

Can I use a different protein?

Absolutely. This is a flexible lunch bowl. Leftover chicken, turkey or another protein you enjoy can work well.

This might look like a big lunch, but it works for me.
I’m active and train regularly, so I prefer to have a more substantial lunch that keeps me satisfied and energised through the afternoon. I naturally prefer a much smaller dinner — another thing I’ve learned about myself along the way❤️

Want to see how I put this bowl together?

Watch the full video on YouTube, and if you’re looking for more lunch inspiration, I’ve shared a few more lunch ideas below — including options for those days when you’re not quite so tired!😊

More Recipes You”ll Love

• High Protein Cottage Cheese Omelette (Air Fryer Recipe)
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• Healthy Chicken & Rice Bowl
• One Ingredient, Three Delicious Meals: All About Eggs

If you make this recipe, I’d love to hear how it turned out. Your comments help other readers and are always one of my favorite parts of sharing recipes online.