Chicken it's an important source of proteins that is low fat. The most rich in proteins part of the chicken is the breast. So here is some nutritional information of chicken breast with different types of cooking:
A Chicken breast raw (100g) has 114 calories and 21,2 grams of proteins.
A Chicken breast roasted (100g) has 114 calories and 31 grams of proteins.
A Chicken breast fried (100g) has 114 calories and 33,4 grams of proteins.
Chicken is a very good solution to your lunch, because it has calories enough to sustain you the rest of the day without having many fat and it also has lots of proteins that will help your muscles growing when you workout in the evening.