25 HIGH PROTEIN MEAL PREP LUNCH

Meal prepping is a lifesaver for busy schedules. Packing lunches can feel like a chore, especially when you’re juggling a busy schedule.

Maintaining a balanced diet is essential for staying energized and fit, especially during a busy workweek. High protein meals can help keep you full and fueled throughout the day.

Here are 25 high protein meal prep lunch ideas that are not only delicious but also easy to prepare. Each recipe is designed to provide you with a significant protein boost while being low in calories, making them perfect for anyone looking to stay healthy and fit.

I have shared protein-packed bowls, refreshing salads, creative wraps, and vegetarian recipes.

31 High Protein Meal Prep Lunch Ideas

5 High Protein Bowls For Lunch (400-500 calories per serving)

1- Chicken Burrito Bowl

Simple and flavorful, this high protein lunch bowl combines shredded chicken with brown rice, black beans, corn, and fresh toppings for a fiesta in a bowl.

Shredded chicken and black beans provide a satisfying protein punch.

Calories per serving: 450

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2- Salmon Quinoa Bowl

This protein-packed bowl is made with roasted salmon atop a bed of quinoa, surrounded by colorful roasted vegetables and a tangy lemon tahini dressing.

Salmon is an excellent source of lean protein and healthy fats.

Calories per serving: 400

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3- Asian Tofu Buddha Bowl

This high protein vegetarian lunch bowl is made with marinated and pan-fried tofu, joined by brown rice, roasted vegetables, kimchi, and sesame seeds for a flavorful and textural experience.

Tofu is a versatile source of plant-based protein, easily absorbing the flavors of your marinade.

Calories per serving: 480

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4- Greek Chicken Meal Prep Bowl

Grilled chicken breast pairs perfectly with chopped romaine lettuce, cherry tomatoes, cucumbers, olives, and crumbled feta cheese.

A creamy Greek yogurt dressing ties it all together. Grilled chicken is a classic low-calorie protein source.

Calories per serving: 400

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5- Turkey Taco Bowl

Ground turkey seasoned with taco spices sits atop a bed of chopped vegetables, salsa, and guacamole for a customizable and satisfying lunch.

Ground turkey is a lean protein option perfect for taco bowls.

Calories per serving: 450

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5 High Protein Salads (300-400 calories per serving):

6- Steak and Arugula Salad (400-450 calories per serving):

Thinly sliced grilled flank steak or skirt steak adds a luxurious touch to this salad with arugula, cherry tomatoes, red onion, crumbled blue cheese, and a tangy balsamic vinaigrette.

Lean steak provides a satisfying protein boost.

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7- Tuna Salad (300-350 calories per serving)

Canned tuna mixed with low-fat mayo, chopped celery, red onion, and dried cranberries creates a refreshing salad perfect for serving on a bed of greens.

Canned tuna is a convenient and protein-rich lunch option.

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8- Chickpea Salad and Tomato Salad (300-350 calories per serving)

Chopped chickpeas, fresh vegetables like cucumber, tomato, and red onion, and a light lemon vinaigrette come together for a protein-packed and flavorful salad.

Chickpeas are a plant-based protein powerhouse.

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9- Quinoa and Roasted Vegetable Salad

Quinoa and Roasted Vegetable Salad is an excellent choice for a high-protein lunch that’s both nutritious and flavorful. Quinoa, a complete protein, is paired with a colorful assortment of roasted vegetables, providing a satisfying meal packed with vitamins, minerals, and fiber.

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10- Black Bean and Corn Salad

Black beans and corn, mixed with fresh herbs and lime, create a vibrant and protein-rich salad.

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5 High Protein Lunch Wraps and Sandwiches

11- Turkey and Hummus Wrap

Make this with whole wheat tortilla, sliced turkey breast, hummus, spinach, cucumber, red onion.

It’s perfect for a busy day when you need a filling lunch that’s easy to prepare and portable, ensuring you stay fueled and focused.

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12- Black Bean and Veggie Wrap

Make this wrap with whole wheat tortilla, mashed black beans, chopped vegetables (corn, bell peppers), salsa, and avocado.

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13- Egg Salad Sandwich

Made with whole wheat bread, hard-boiled eggs mashed with low-fat mayo and Dijon mustard, chopped vegetables (celery, onion).

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14- Chicken Salad Sandwich

Make this high protein sandwich with whole wheat bread, shredded chicken breast mixed with light mayo, chopped celery and red onion, and dried cranberries.

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15- Tofu Scramble Wrap

Spiced tofu scramble with vegetables (mushrooms, peppers), spinach wrap, and avocado.

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5 High Protein Snack Packs for Lunch

High protein snack packs are a convenient and nutritious way to keep your energy levels up and your hunger at bay.

Here are 5 high protein snack pack ideas that are perfect for lunch or any time you need a quick protein boost.

16- Greek Yogurt and Berries

Greek yogurt is a fantastic source of protein and pairs perfectly with fresh berries for a sweet and satisfying snack.

Why it’s high protein and low calorie: Greek yogurt provides about 15-20 grams of protein per serving while being low in fat. The berries add a burst of flavor and antioxidants without adding many calories.

Calories per serving: 180

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17- Hummus and Veggie Sticks

Introduction: This classic combination is not only delicious but also packed with protein and fiber, making it a great choice for a midday snack.

Why it’s high protein and low calorie: Hummus, made from chickpeas, offers around 8 grams of protein per serving, while the veggies add crunch and essential vitamins without many calories.

Calories per serving: 200

18- Cottage Cheese and Pineapple

Introduction: Creamy cottage cheese paired with juicy pineapple chunks creates a refreshing and protein-packed snack.

Why it’s high protein and low calorie: Cottage cheese contains about 14 grams of protein per half-cup serving, and the pineapple adds natural sweetness and vitamins with minimal calories.

Calories per serving: 160

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19-Turkey and Cheese Roll-Ups

Introduction: These simple and tasty roll-ups are perfect for a high protein snack on the go.

Why it’s high protein and low calorie: Lean turkey slices provide around 10 grams of protein per serving, and a slice of cheese adds an additional 6-7 grams of protein.

Calories per serving: 220

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20- Hard-Boiled Eggs and Almonds

Introduction: This combination offers a great balance of protein and healthy fats to keep you full and focused.

Why it’s high protein and low calorie: Two hard-boiled eggs provide about 12 grams of protein, and a small handful of almonds adds another 6 grams of protein along with healthy fats.

Calories per serving: 250

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