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15 High Protein Lunch Recipes

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.

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

  • 15 oz. garbanzo beans, drained and rinsed
  • 10 oz. cherry tomatoes, halved
  • ½ small red onion, minced
  • 5-6 mini cucumbers, sliced into half moons
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • 2 teaspoons fresh lemon juice
  • ½ teaspoon sea salt
  • ½ teaspoon freshly ground pepper
  • ½ teaspoon everything bagel seasoning
  • 2 cups 2% cottage cheese

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

  • 2 cups cooked and cubed or shredded chicken
  • ½ cup halved grapes
  • ⅓ cup diced celery
  • ¼ cup diced red onion
  • ¼ cup chopped walnuts
  • 2 tablespoons chopped fresh basil 
  • ⅓ cup mayonnaise
  • 2 tablespoons fresh lemon juice
  • ½ teaspoon fine salt
  • Black pepper to taste

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

  • 2 tablespoons peanut dressing
  • ¼ cup diced red bell pepper
  • 2 tablespoons sliced green onion
  • 1 large carrot, shredded
  • ½ cup cooked quinoa
  • 2 tablespoons diced cilantro
  • ⅓ cup diced mango
  • 1 cup diced or shredded grilled or baked chicken breast
  • 1-2 cups chopped romaine
  • ¼ cup roasted cashew halves

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

  • 2 tablespoons Greek dressing
  • 1 tomato, diced
  • ¼ cup diced cucumber
  • ½ cup cooked chickpeas
  • 2 tablespoons diced red onion
  • 1 cup diced or shredded grilled or baked chicken breast
  • ¼ cup pitted kalamata olives
  • 2 tablespoons feta crumbles
  • 1-2 cups chopped romaine

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

  • 2 cups cooked chicken, diced or shredded
  • ¾ cup loosely packed curly kale, chopped
  • ½ cup halved or quartered grape tomatoes
  • 2 tablespoons fine diced red onion
  • 2 green onion, thinly sliced, white, and light green parts
  • ⅔ cup fresh, frozen, or canned corn
  • 2 tablespoons chopped smoked almonds
  • ⅓ cup mayo
  • 2 tablespoons BBQ sauce
  • Salt and pepper to taste

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

  • 2 chicken breasts or 1 lb chicken tenders
  • 12 oz pico de gallo or salsa of choice
  • 3 bell peppers
  • ½ red onion
  • 1 can black beans, 15 oz
  • 1 can corn, 15 oz
  • 1 c brown rice, cooked or steam in a bag
  • Taco seasoning of choice
  • Juice of 2 limes
  • Cilantro and minced garlic to taste
  • Optional: Corn/flour tortillas, fresh greens, avocado, tortilla chips

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

  • ½ cup coconut aminos
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons rice vinegar
  • 5 garlic cloves, minced
  • 1 tablespoon grated peeled fresh ginger 
  • ½ teaspoon Chinese 5-spice powder 
  • 1–2 teaspoons avocado oil, coconut oil, or olive oil
  • 8 green onions, sliced
  • 1 pound lean ground chicken or turkey
  • 2 12-ounce bags broccoli slaw mix or coleslaw mix

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

  • 1 cup dry multi-colored quinoa
  • 2 cups vegetable broth or water
  • 2 bunches broccolini, or broccoli
  • 2 medium sweet potatoes, cubed
  • 2-3 cloves garlic, minced
  • 2 tablespoons avocado or olive oil, divided
  • 1 teaspoon sea salt, divided
  • ½ teaspoon ground pepper, divided
  • 4 4-6 oz filets of salmon
  • 2 tablespoons whole grain mustard
  • 2 tablespoons lemon juice
  • 1 ½ tablespoons pure maple syrup
  • 2 cloves garlic, minced
  • Kosher or fine sea salt
  • Fresh ground pepper
  • Lemon vinaigrette

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

  • 1 lb. ground chicken
  • 3 tablespoons minced red onion
  • 2 garlic cloves, finely minced
  • 2 teaspoons lemon zest
  • 1 tablespoon fresh dill
  • ½ teaspoon dried oregano
  • ½ teaspoon fine salt
  • ¼ teaspoon black pepper
  • 1 cup thinly sliced Persian cucumbers
  • 1 cup grape tomatoes, halved
  • ¼ cup diced red onion
  • ⅓ cup pitted kalamata olives, sliced 
  • 1 ½ tablespoons chopped fresh mint
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons red wine vinegar
  • ¼ teaspoon fine salt plus more to taste
  • Pinch of black pepper
  • 4 heaping handfuls chopped romaine lettuce
  • 3 cups cooked rice
  • ⅓ cup crumbled feta cheese
  • ½ cup Good Foods Tzatziki Dip
  • 1 medium lemon, cut into wedges

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

  • 1 lb. thin sliced chicken breast
  • ¼ cup hot sauce
  • 2 tablespoons honey
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • ½ teaspoon onion powder
  • Black pepper to taste
  • 1 cup white rice
  • 1 package riced cauliflower
  • 1–2 tablespoons of Extra Virgin Olive Oil
  • Cucumbers, sliced
  • Cherry tomatoes, halved
  • Dill dip or avocado cilantro dressing

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

  • 1 sprouted grain or whole wheat wrap
  • ¼ c chickpeas, rinsed and drained
  • ½ avocado, mashed
  • Handful of spinach
  • Cilantro to taste
  • Optional: 1/2 fresh lime, juiced

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

  • 20 oz. white Albacore Tuna, canned in water
  • 2 large avocados, pitted and chopped
  • ¼ large red onion, sliced
  • ¼ cup fresh chopped cilantro
  • ¼ cup olive oil
  • 2.5 tablespoons fresh lime juice
  • ½ teaspoon honey
  • 1 teaspoon apple cider vinegar
  • 1⁄8 teaspoon salt
  • 1⁄8 teaspoon pepper
  • 6 whole wheat everything bagels
  • 12 tablespoons cream cheese
  • 3 cups alfalfa sprouts

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

  • ½ cup mayonnaise
  • 1–2 teaspoons curry powder 
  • 1 tablespoon lime juice 
  • Fine salt
  • 2 cups cooled cooked chicken, diced
  • ½ medium apple with peel, diced
  • 1 celery rib, finely diced
  • 2 tablespoons red onion, finely diced
  • ¼ cup raisins
  • ¼ cup roasted and salted cashews, roughly chopped
  • 2–4 tablespoons chopped fresh cilantro

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

  • 3⁄4 pound boneless skinless chicken breast 
  • Salt and pepper
  • 2 tablespoons raw pepitas
  • ½ ripe avocado
  • 1 cup packed basil leaves
  • 1 tablespoon fresh lemon juice
  • 1 small clove garlic
  • 3 tablespoons water
  • ¼ teaspoon salt
  • Freshly ground black pepper
  • 2 large carrots, shredded for crunch
  • 4 slices sprouted, whole grain, or gluten free bread
  • 1 cup arugula

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

  • 14 oz ciabatta loaf, sliced in half
  • 2 tablespoons olive oil
  • ¼ cup pesto
  • ⅓ lb sliced provolone cheese
  • 5 oz jarred roasted red pepper
  • 1 lb sliced deli turkey meat
  • 2 handfuls of spinach

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.