Knockout Lunches: High-Protein Meals to Fuel Your Boxing Grind

If you're training like a fighter, lunchtime isn't just a break — it's a refuel. Your body needs protein, smart carbs, healthy fats, and real ingredients to recover and perform. Whether you're in the ring, in the gym, or on the go, these healthy, high-protein lunch ideas are made to fuel your grind.

From wraps to warm bowls to refreshing salads, here’s a full round of meal ideas designed to keep you strong, satisfied, and ready for whatever’s next.

Turmeric Chicken Wraps (Serves 4)

Packed with anti-inflammatory spices, lean protein, and healthy fats — this wrap is a powerhouse for lunch or post-training recovery.

Ingredients:

• ½ cup mayo

• ⅓ cup Greek yogurt

• 2 tsp Dijon mustard

• ¾ tsp each of cinnamon, cumin, turmeric

• ½ tsp Himalayan pink salt

• 1 cup shredded chicken

• 1 cup chickpeas

• ½ cup chopped walnuts (optional)

• 3 tbsp finely chopped shallots or green onions

• 2 tbsp fresh cilantro or parsley

• 1 avocado, sliced

• 4 whole wheat tortillas (9 in)

• 2 cups spring mix greens

Instructions: Whisk mayo, yoghurt, mustard, and spices. Mix in chicken, chickpeas, nuts, and herbs. Assemble wraps with avocado and greens. Roll and slice.

Optional: Add ½ cup raisins for a touch of sweetness.

Chicken Pot Pie Soup (Makes 8 cups)

Comfort food without the crash. Loaded with lean chicken, veggies, and a creamy finish, this is perfect for colder days or make-ahead meal prep.

Ingredients: Chicken, carrots, onions, celery, garlic, Greek yoghurt, a splash of cream, sharp cheddar, and peas — all simmered in low-sodium broth with thyme, black pepper, and sea salt.

Instructions: Sauté veggies. Brown chicken. Add broth, then simmer with spices. Stir in yoghurt, cream, cheese, and peas. Simmer again until rich and hearty.

Turkey Meatball and Feta Bowl (Serves 4)

This Mediterranean-inspired bowl brings the protein and the flavour. Clean, simple, and packed with fuel.

Bowl Ingredients:

• Turkey meatballs

• Grape tomatoes

• Cucumber

• Peppers

• Feta

• Hummus

• Kalamata olives

• Greek yoghurt dill sauce

Yogurt Sauce: Greek yogurt, lemon, dill, garlic, olive oil.

Instructions: Bake turkey meatballs. Mix up the sauce. Assemble everything in bowls.

Optional: Add quinoa, rice, or stuff it all in a wrap.

Rice & Lentil Salad Bowl (Serves 4)

Simple, hearty, and full of fibre and plant-based protein. Great on its own or paired with grilled chicken or shrimp.

Ingredients:

• Cooked brown rice

• Cooked lentils

• Diced carrot

• Fresh parsley

• Dressing: olive oil, vinegar, shallots, Dijon, smoked paprika, salt, and pepper

Instructions:Mix dressing in a bowl. Stir in rice, lentils, carrots, and parsley. Done.

Shrimp Mango Bowl (Serves 4)

This one’s bright, fresh, and bursting with sweet heat. A perfect refuel for a warm day or post-conditioning workout.

Ingredients:

• Shrimp, seared and seasoned

• Mango

• Napa cabbage

• Cucumber

• Avocado

• Toasted peanuts

• Fresh basil or cilantro

Dressing: Miso, lime, ginger, honey, sesame oil, olive oil

Instructions:Toss veggies and mango in dressing. Top with shrimp, nuts, and herbs.

Optional: Serve with rice if you want extra carbs.

Lunch doesn’t have to be boring — and it definitely shouldn’t be empty. Whether you're chasing performance, recovery, or just trying to keep your energy up between rounds, these meals are built to fuel fighters.

At Undisputed Boxing, we don’t just train hard — we fuel smart. If you’re looking for real results, it starts in the kitchen.

💥 Hungry for more? Come train with us in Calgary or Strathmore.First class is free. Real community. Real results.