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15 High Protein Lunch Recipes

By: Lindsey Bomgren, CPT | February 3, 2025

As a busy business owner and mom of three, I need a high-protein lunch that comes together in under 10 minutes, or can be prepped ahead on the weekend. Prioritizing protein at lunchtime helps maintain lean muscle mass, keeps you energized, and prevents afternoon cravings. I’ve rounded up my favorite high-protein lunch ideas, including hearty salads, power bowls, and sandwiches.

High protein with salad, wrap, peta chips, and homemade dressing.
Jump To Lunch Recipes

I aim for a high-protein lunch every day to stay full and support my fitness goals. Ideally, my meal includes 30 to 50 grams of protein to keep me energized throughout the afternoon.

Each recipe below contains over 20 grams of protein and can be easily prepped in advance for quick, nourishing meals all week long.

Whether your goal is muscle gain or weight loss, pairing a high-protein lunch with a consistent workout routine will help you see the best results.

To reach my goals, I typically follow a high protein meal plan that divides my protein across three meals. For example, if my goal is 130 grams of protein per day, I aim for at least 30 grams of protein per meal. And I highly suggest front-loading your day with a high protein breakfast.

Additionally, I add two high-protein snacks that are around 20 grams of protein each.

Personally, I don’t count calories, but I do aim for at least 2,000 calories per day. Your needs may vary; for personalized guidance, consult a nutritionist or dietitian.

High protein salads PDF including no lettuce salads, waldorf chicken salad, thai chicken quinoa salad, greek chickpea salad and creamy BBQ chicken salad.

High Protein Lunch Recipes

A list of high-protein lunch ideas to keep you energized, including salads, protein bowls, and sandwiches.
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High Protein Salads

1. No Lettuce Salad

No lettuce salad with cottage cheese, chickpea, cucumbers, onions and tomatoes. High protein lunch recipe.

Enjoy a refreshing No Lettuce Salad bursting with garbanzo beans, cherry tomatoes, cucumbers, and zesty seasonings. Topped with creamy cottage cheese, it’s a delightful twist on traditional salads, perfect for a quick and healthy meal.

Grams of Protein per Serving: 24 grams

Ingredients

  • Garbanzo beans
  • Cherry tomatoes
  • Red onion
  • Cucumbers
  • Balsamic vinegar
  • Olive oil
  • Fresh lemon juice
  • Sea salt
  • Ground pepper
  • Everything bagel seasoning
  • Cottage cheese
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2. Waldorf Chicken Salad 

Waldorf chicken salad with chicken, grapes, onions and celery. As part of high protein lunch recipe.

High-protein lunch that’s good for meal prep, as it lasts several days in the fridge. Enjoy it over lettuce, as a sandwich, or for dipping crackers and veggies.

Grams of Protein per Serving: 27 grams

Ingredients

  • Shredded chicken
  • Grapes
  • Celery
  • Red onion
  • Walnuts
  • Fresh basil 
  • Mayonnaise
  • Fresh lemon juice
Get the Recipe

3. Thai-Inspired Chicken Quinoa Salad

Thai chicken quinoa salad in a jar with homemade dressing, green onions, carrots, quinoa, yellow peppers, chicken and lettuce.

This flavorful Thai-inspired chicken salad is packed with fresh mango, crunchy veggies, cashews, and curry marinated chicken for a delicious meal prep lunch.

Grams of Protein per Serving: 45 grams

Ingredients

  • Peanut dressing
  • Red bell pepper
  • Green onion
  • Carrot
  • Quinoa
  • Cilantro
  • Mango
  • Baked chicken breast
  • Romaine
  • Cashew halves
Get the Recipe

4. Greek Chickpea Chicken Salad

Greek Salad in a jar with homemade green dressing, tomatoes, cucumbers, chickpeas, onions, olives, feta cheese and lettuce.

The best healthy Greek-inspired chicken salad loaded with chickpeas, fresh veggies, feta, and kalamata olives. Toss this light and simple salad with a flavorful Greek dressing for easy meal prep lunches.

Grams of Protein per Serving: 50 grams

Ingredients

  • Greek dressing
  • tomato
  • Cucumber
  • Chickpeas
  • Red onion
  • Baked chicken breast
  • Pitted kalamata olives
  • Feta crumbles
  • Romaine
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5. Creamy BBQ Chicken Salad

Creamy BBQ chicken salad for a lunch meal prep.

A satisfying salad made with tender chicken, smoked almonds, juicy grape tomatoes, sweet corn kernels, curly kale, and onion all toasted together with mayonnaise and BBQ sauce.

Grams of Protein per Serving: 27 grams

Ingredients

  • Chicken
  • Kale
  • Grape tomatoes
  • Red onion
  • Green onion
  • Corn
  • Almonds
  • Mayo
  • BBQ sauce
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High Protein Meal Prep Bowls

6. Crockpot Chicken Fajitas Burrito Bowl 

Crockpot fajitas as a high protein lunch recipe.

Easy crockpot chicken fajitas can be served in tortillas or over greens for meal prep chicken burrito bowls.

Grams of Protein per Serving: 34 grams

Ingredients

  • Chicken breasts
  • Pico de gallo
  • Bell peppers
  • Red onion
  • Black beans
  • Corn
  • Brown rice
  • Taco seasoning
  • Limes
  • Cilantro
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7. Egg Roll In A Bowl

Egg roll in a bowl in a black pan with ground turkey, green cabbage and shredded carrots.

Easy Egg Roll in a Bowl is a one-dish recipe that’s made in less than 30 minutes and is packed with veggies.

Grams of Protein per Serving: 23 grams

Ingredients

  • Coconut aminos
  • Toasted sesame oil
  • Rice vinegar
  • Garlic cloves, minced
  • Fresh ginger 
  • Chinese 5-spice powder 
  • Avocado oil, coconut oil, or olive oil
  • Green onions
  • Lean ground chicken or turkey
  • Broccoli slaw mix
Get the Recipe

8. Salmon Meal Prep Bowl 

Salmon, sweet potatoes, quinoa and broccoli meal prep bowls for lunches.

This easy salmon meal prep bowl has a base of quinoa and is topped with roasted veggies, mustard maple salmon and a lemon vinaigrette

Grams of Protein per Serving: 33 grams

Ingredients

  • Quinoa
  • Vegetable broth or water
  • Broccolini, or broccoli
  • Sweet potatoes
  • Garlic, minced
  • Avocado or olive oil
  • Sea salt
  • Ground pepper
  • Filets of salmon
  • Whole grain mustard
  • Lemon juice
  • Pure maple syrup
  • Garlic
  • Lemon vinaigrette
Get the Recipe

9. Greek Chicken Meatballs

Greek chicken meatball bowls with white rice, greek chicken meatballs, lettuce, tomatoes, cucumbers and lemon.

These fresh Greek-style bowls are a healthy and delicious recipe that’s easy for a high protein meal prep.

Grams of Protein per Serving: 32 grams

Ingredients

  • Ground chicken
  • Minced red onion
  • Garlic cloves
  • Lemon zest
  • Fresh dill
  • Dried oregano
  • Fine salt
  • Black pepper
  • Persian cucumbers
  • Grape tomatoes
  • Red onion
  • Kalamata olives
  • Fresh mint
  • Extra-virgin olive oil
  • Red wine vinegar
  • Chopped romaine lettuce
  • Cooked rice
  • Feta cheese
  • Good Foods Tzatziki Dip
  • Lemon
Get the Recipe

10. Buffalo Chicken Bowls with Cauliflower Garlic Rice 

Buffalo chicken lunch meal prep with rice, tomatoes, cucumbers, chicken and homemade sauce.

Easy meal prep of spicy buffalo chicken, a fluffy rice and cauliflower rice combo, fresh tomatoes and cucumbers, and a dollop of creamy dill dip.

Grams of Protein per Serving: 30 grams

Ingredients

  • Chicken breast
  • Hot sauce
  • Honey
  • Garlic powder
  • Paprika
  • Onion powder
  • Black pepper
  • White rice
  • Riced cauliflower
  • Extra Virgin Olive Oil
  • Cucumbers
  • Cherry tomatoes
  • Avocado cilantro dressing
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High Protein Sandwiches

11. Healthy 1-Minute Lunch Wraps

Healthy hummus lettuce wrap with cucumber, greens turkey and hummus. High protein lunch recipe.

These easy and healthy, 1-minute lunch wraps are protein-packed and perfect for adult and kid lunch-boxes.

Grams of Protein per Serving: 24 grams

Ingredients

  • Sprouted grain or whole wheat wrap
  • Chickpeas
  • Avocado, mashed
  • Handful of spinach
  • Cilantro to taste
  • Optional: 1/2 fresh lime
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12. Avocado Tuna Salad Sandwich

Avocado tuna salad salad with tuna, greens, avocado, onions on a everything seasoning bagel. High protein lunch.

This avocado tuna salad sandwich is packed with protein and fresh greens, and served on a whole wheat everything bagel.

Grams of Protein per Serving: 36 grams

Ingredients

  • White Albacore Tuna
  • Avocados
  • Red onion
  • Cilantro
  • Olive oil
  • Lime juice
  • Honey
  • Apple cider vinegar
  • Salt
  • Pepper
  • Whole wheat everything bagels
  • Cream cheese
  • Alfalfa sprouts
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13. Curry Chicken Salad Sandwich 

Curry chicken salad lettuce boats. High protein lunch recipe.

A flavorful twist on the classic chicken salad with apples, raisins, and crunchy cashews.

Grams of Protein per Serving: 23 grams

Ingredients

  • Mayonnaise
  • Curry powder 
  • Lime
  • Fine salt
  • Cooled cooked chicken
  • Apple with peel
  • Celery rib
  • Red onion
  • Raisins
  • Cashews
  • Chopped fresh cilantro
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14. Avocado Pesto Chicken Salad Sandwich

Pesto Avocado Chicken salad on lettuce with shredded carrots and lettuce. High protein lunch recipe.

Avocado pesto chicken salad made with an easy homemade nut free pumpkin seed & avocado pesto, then piled on toasted bread for a delicious, healthy sandwich.

Grams of Protein per Serving: 46 grams

Ingredients

  • Chicken breast 
  • Salt and pepper
  • Raw pepitas
  • Avocado
  • Packed basil leaves
  • Fresh lemon juice
  • Clove garlic
  • Water
  • Carrots
  • Sprouted, whole grain bread
  • Arugula
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15. Grilled Roasted Red Pepper Pesto Turkey Sandwiches 

Roasted pepper pesto turkey sandwich on bread. High protein lunch recipe.

This turkey pesto sandwich recipe is loaded with roasted red peppers, spinach, cheese, pesto, and turkey for the ultimate party food.

Grams of Protein per Serving: 31 grams

Ingredients

  • Ciabatta loaf, sliced in half
  • Olive oil
  • Pesto
  • Provolone cheese
  • Roasted red pepper
  • Deli turkey meat
  • Spinach
Get the Recipe

Get My Full Meal Plan!

A 7-day meal plan with high-protein and high-fiber, family-friendly meals! Plus a complete grocery list to make shopping easier.
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FAQs

What Are The Best High Protein Foods To Meal Prep For Lunches?

Some of the best high-protein foods for meal prep include chicken, turkey, ground beef, and sausage (pork, turkey, or chicken sausage). Seafood such as shrimp, salmon, and tuna are also great. For plant-based protein sources, tofu, tempeh, lentils, quinoa, beans, and legumes are good options. To add more protein, I would recommend hard-boiled eggs, edamame, Greek yogurt, and cottage cheese. 

How Much Protein Do I Need To Eat For Lunch?

To reach my goals, I typically divide my protein across three meals. For example, if my goal is 130 grams of protein per day, I will eat at least 30 grams of protein for lunch. That said the amount of protein you need for breakfast can vary based on your individual needs. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (Harvard Health Publishing). To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator.

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2 comments

  1. Wow, thanks for putting in all this work! I’m and excited to try these recipes. Just recently started paying attention to my protein intake so this blogpost is timely. Love NML and praying Gods blessing over you all.

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