When lunchtime rolls around on busy days, lunch needs to work a little harder. It has to be quick, delicious, and packed with protein to keep you feeling energised for the rest of the day.
That’s where our health[ier] menu comes in. With a wide range of Asian-inspired dishes delivering over 15g of protein while staying under 500 calories, the only difficult part is deciding what to choose.
From steaming miso soups and freshly made sushi to comforting rice’bowls and noodles, there’s something for everyone.
what makes a great lunch?
A good lunch should leave you feeling satisfied, not searching for a snack an hour later. Ensuring your meal is packed with high in protein, will help you feel fuller for longer and support steadier energy through the afternoon, just what you need on a busy day. Pair it with fresh vegetables, noodles or wholegrain rice and a flavour packed sauce or broth and you’ve got a quick lunch that’s balanced and satisfying [as well as delicious].
Explore our favourite low calorie, high protein lunches below, made fresh every day in our restaurants.
start with the soups
Our soups are a brilliant place to start. Warming, flavour-packed and easy to enjoy on the go, they’re home to some of the highest-protein lunches on our menu.
king prawn miso soup · 101 kcal · 18g protein
Ten king prawns, authentic Nagano Valley miso, wakame and tofu come together in a light, savoury soup full of umami flavour.
With 18g of protein for just 101 kcal, it’s one of the simplest ways to enjoy a satisfying, high-protein lunch on the go.
Loaded chicken miso soup · 137 kcal · 22.9g protein
For something light, warming and protein-packed, our loaded chicken miso soup is a brilliant choice. Chargrilled chicken, authentic Nagano Valley miso, wakame seaweed and tofu come together in a rich, savoury broth.
With 22.9g of protein for just 137 kcal, it is one of the highest-protein, lowest-calorie lunches on our menu.
freshly made sushi
When you’re after something fresh, our sushi is hard to beat. We have a range of options that are light, flavourful and packed with protein, perfect for a health[ier] lunch that still leaves you feeling satisfied.
tuna & salmon sashimi · 212 kcal · 23.6g protein
Fresh tuna and salmon sashimi make this one of the best high-protein, low-calorie choices on our menu.
23.6g of protein for just 212 kcal, it is a beautifully simple lunch that delivers on protein while also being a source of fibre.
the salmon full house · 549 kcal · 22.4g protein
When you can’t pick just one, why not enjoy all three? The salmon full house combines sashimi-grade Atlantic salmon nigiri, salmon baby rolls in crisp nori and salmon & avocado maki rolled in furikake. You’ll get 22.4g of protein for 549 kcal, making it a delicious lunch to enjoy on the move.
hot rice’bowls for every appetite
Our rice’bowls bring together wholegrain brown rice, fresh vegetables, bold sauces and plenty of protein for a hot lunch that feels comforting, balanced and full of flavour.
Whether you choose a little bowl or a full-size favourite, they’re a brilliant option when you want something warm, satisfying and health[ier] on the go.
little grilled katsu chicken curry · 263 kcal · 18.2g protein
Comfort food, the itsu way. Our chicken is grilled, not fried, so you still get those much-loved katsu curry flavours in a lighter lunch. At 263 kcal with 18.2g of protein, it is a warming, satisfying choice when you want something that feels comforting but still health[ier].
little Thai chicken curry · 335 kcal · 18.5g protein
Fragrant Thai spices, creamy coconut sauce and tender chicken come together in a flavour-packed bowl that feels warming, comforting and satisfying.
At 335 kcal with 18.5g of protein, it’s a lighter lunch that still brings plenty of flavour.
chicken teriyaki · 485 kcal · 30.3g protein
When you’re after something more substantial, our full-size chicken teriyaki delivers 30.3g of protein while still staying under 500 calories.
Made with wholegrain brown rice, fresh vegetables and our signature teriyaki sauce, it also contains 10.2g of fibre, making it one of the most satisfying bowls on the menu.
gyoza noodle'bowls
When lunch needs to keep you going, these gyoza noodle'bowls are the perfect choice. Packed with protein and full of flavour, they’re perfect for days when you want a lunch that feels hearty, balanced and health[ier] while still staying under 500 calories.
chicken gyoza noodle’bowl · 468 kcal · 18.1g protein
Our chicken gyoza noodle'bowl is one of our most comforting and nutritous dishes, bringing together 18.1g of protein as well as 17 different vegetables.
veggie gyoza noodle’bowl · 489 kcal · 17.1g protein
Looking for a plant-based option that's still packed with protein? Our veggie gyoza noodle’bowl brings together more than 15g of protein while staying under 500 calories.
Finished with sunflower and pumpkin seeds, it also contains an impressive 11.7g of fibre, making it a filling, flavour-packed choice for lunch on the go.
find your nearest itsu
Whether you’re picking up lunch on your commute, after the gym or between meetings, finding a delicious high-protein lunch on the go couldn’t be easier.
Explore our protein’power dishes and visit your nearest itsu to discover your next favourite health[ier] lunch.
