40 High Protein Lunch Ideas (Easy and Work-Friendly)

These 40 high protein lunch ideas have 23 to 55 grams of protein per serving, from Chicken Shawarma Wraps and Cobb Salad Jars to Korean Ground Beef Bowls and Turkey Chili Lunch Cups.

A high protein lunch is the easiest way to stop the 3 p.m. snack run. Wraps, salads, bowls and leftovers all work, as long as there is a real protein in the middle. If you like having lunch ready to grab, our high-protein lunch bowls and plates use the same idea.

Most of these pack well and taste good cold or reheated. For days you can’t use a microwave, the no-cook high-protein lunches are a good backup.

Every recipe serves 4, and the protein in each title is per serving. Here are the recipes.

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HIGH PROTEIN LUNCH IDEAS

🥪 High Protein Wraps and Sandwiches

Easy to pack and easy to eat at your desk.

1. Turkey Hummus Protein Wraps (35g Protein)

Deli turkey, hummus, cucumber and spinach rolled in a high protein wrap.

Spread the hummus all the way to the edges so the wrap stays closed.

Ingredients:

• 1 lb lean deli turkey
• 4 high protein wraps
• 1/2 cup hummus
• 1 cucumber, 2 cups spinach

Instructions:

1. Lay out the wraps.
2. Spread with hummus.
3. Layer turkey, cucumber and spinach.
4. Roll tightly and cut in half.

2. Chicken Avocado Club Wraps (48g Protein)

Chicken, turkey bacon, avocado, lettuce and tomato in a wrap.

Cook the turkey bacon the night before to save time.

Ingredients:

• 1.25 lb cooked chicken breast
• 4 high protein wraps
• 4 slices turkey bacon
• 1 avocado
• Lettuce, tomato

Instructions:

1. Slice the chicken.
2. Mash the avocado and spread on the wraps.
3. Add chicken, turkey bacon, lettuce and tomato.
4. Roll and slice.

3. Greek Yogurt Tuna Melt (42g Protein)

Tuna mixed with Greek yogurt, toasted on bread with melted cheese.

Toast one side of the bread first so it doesn’t get soggy.

Ingredients:

• 3 cans (5 oz) tuna
• 1/2 cup plain Greek yogurt
• 8 slices high protein bread
• 4 slices cheddar
• Celery, mustard

Instructions:

1. Mix tuna, yogurt, celery and mustard.
2. Spread on bread and top with cheese.
3. Broil until melted.
4. Close and serve.

4. Buffalo Chicken Pita Pockets (48g Protein)

Shredded buffalo chicken with crunchy celery and a yogurt ranch in pita pockets.

Warm the pitas so they open without tearing.

Ingredients:

• 1.5 lb chicken breast, cooked and shredded
• 4 whole wheat pitas
• 1/4 cup buffalo sauce
• 1/2 cup Greek yogurt + ranch seasoning
• Celery, lettuce

Instructions:

1. Toss chicken with buffalo sauce.
2. Mix yogurt and ranch seasoning.
3. Fill pitas with lettuce, celery and chicken.
4. Drizzle with ranch.

5. Egg Salad Protein Sandwiches (35g Protein)

Creamy egg salad made with Greek yogurt on high protein bread.

Chop the eggs roughly so the salad has texture.

Ingredients:

• 10 hard-boiled eggs
• 1/2 cup plain Greek yogurt
• 8 slices high protein bread
• Mustard, chives, lettuce

Instructions:

1. Chop the eggs.
2. Mix with yogurt, mustard and chives.
3. Spread on bread with lettuce.
4. Cut and pack.

6. Chicken Pesto Panini (53g Protein)

Grilled chicken, pesto, mozzarella and tomato pressed in a hot pan.

Press with a second heavy pan if you don’t have a panini press.

Ingredients:

• 1.25 lb cooked chicken breast
• 8 slices high protein bread
• 2 tbsp pesto
• 1/2 cup part-skim mozzarella
• 1 tomato

Instructions:

1. Spread pesto on the bread.
2. Add chicken, mozzarella and tomato.
3. Cook in a skillet with a weight on top, 3 minutes per side.
4. Slice and serve.

7. Turkey Cheddar Apple Wraps (36g Protein)

Sweet and salty: turkey, sharp cheddar and thin apple slices.

Squeeze lemon on the apple so it doesn’t brown.

Ingredients:

• 1 lb lean deli turkey
• 4 high protein wraps
• 1/2 cup shredded cheddar
• 1 apple
• Spinach, mustard

Instructions:

1. Spread mustard on the wraps.
2. Layer turkey, cheddar, apple and spinach.
3. Roll tightly.
4. Wrap in foil to pack.

8. Salmon Salad Sandwiches (38g Protein)

Canned salmon mixed with yogurt, dill and lemon on toasted bread.

Pick out any big bones before mixing.

Ingredients:

• 3 cans (5 oz) salmon
• 1/2 cup plain Greek yogurt
• 8 slices high protein bread
• Dill, lemon, celery

Instructions:

1. Mix salmon, yogurt, dill, lemon and celery.
2. Toast the bread.
3. Spread on bread with lettuce.
4. Serve or pack.

9. Chicken Shawarma Wraps (54g Protein)

Spiced chicken with cucumber, tomato and garlic yogurt sauce in a wrap.

Cook a double batch of the chicken for the week.

Ingredients:

• 1.5 lb chicken breast
• 4 high protein wraps
• 1/2 cup Greek yogurt
• 1 cucumber, 1 tomato
• Shawarma spices, garlic

Instructions:

1. Season and cook the chicken.
2. Mix yogurt with garlic and lemon.
3. Fill wraps with chicken, vegetables and sauce.
4. Roll and slice.

10. Steak and Cheese Lunch Wraps (47g Protein)

Sliced sirloin, peppers and melted provolone in a warm wrap.

Slice leftover steak thin so it rolls easily.

Ingredients:

• 1.25 lb sirloin
• 4 high protein wraps
• 1/2 cup shredded mozzarella or provolone
• 2 bell peppers, 1 onion

Instructions:

1. Cook and slice the steak.
2. Cook peppers and onion.
3. Fill wraps with steak, peppers and cheese.
4. Toast seam-side down.

🥗 High Protein Salads

Salads with enough protein to keep you full until dinner.

11. Chicken Cobb Salad Jars (45g Protein)

Cobb salad layered in jars with dressing on the bottom so it stays crisp.

Put the lettuce in last, at the top of the jar.

Ingredients:

• 1.25 lb cooked chicken breast
• 4 eggs
• 4 slices turkey bacon
• 1/2 cup Greek yogurt ranch
• Romaine, tomato, cucumber

Instructions:

1. Add dressing to the bottom of 4 jars.
2. Layer tomato, cucumber, chicken, egg and turkey bacon.
3. Top with lettuce.
4. Shake into a bowl to eat.

12. Greek Chickpea Tuna Salad (26g Protein)

Tuna and chickpeas with cucumber, tomato, olives and feta in lemon dressing.

It tastes better after an hour in the fridge.

Ingredients:

• 3 cans (5 oz) tuna
• 1 can chickpeas
• 1/4 cup feta
• 1 cucumber, 1 pint cherry tomatoes
• 1 tbsp olive oil, lemon

Instructions:

1. Drain tuna and chickpeas.
2. Chop the vegetables.
3. Toss with oil and lemon.
4. Top with feta.

13. Taco Salad with Ground Turkey (37g Protein)

Taco turkey over lettuce with beans, cheese, salsa and Greek yogurt.

Pack the warm turkey separately and add it at lunch.

Ingredients:

• 1.25 lb 93% lean ground turkey
• 1 can black beans
• 1/2 cup cheddar
• Romaine
• 1 cup salsa

Instructions:

1. Brown turkey with taco seasoning.
2. Fill containers with lettuce.
3. Add beans, cheese and salsa.
4. Top with turkey when ready to eat.

14. Shrimp Avocado Corn Salad (41g Protein)

Shrimp, corn, black beans and avocado with a lime dressing.

Add the avocado the day you eat it.

Ingredients:

• 1.5 lb cooked shrimp
• 1 can black beans
• 1 cup corn
• 1 avocado
• 2 limes, cilantro

Instructions:

1. Toss shrimp, beans and corn.
2. Add lime juice and cilantro.
3. Portion into containers.
4. Top with avocado.

15. Chicken Caprese Pasta Salad (43g Protein)

Protein pasta, chicken, mozzarella and tomatoes in a basil vinaigrette.

Cool the pasta completely before adding the cheese.

Ingredients:

• 8 oz chickpea pasta
• 1 lb cooked chicken breast
• 3/4 cup mozzarella pearls
• 1 pint cherry tomatoes
• Basil, balsamic

Instructions:

1. Cook and cool the pasta.
2. Toss with chicken, tomatoes and mozzarella.
3. Add basil and balsamic.
4. Chill.

16. Steak Salad with Blue Cheese (40g Protein)

Sliced sirloin over greens with tomatoes, red onion and a little blue cheese.

Slice the steak against the grain.

Ingredients:

• 1.5 lb sirloin
• Mixed greens
• 1 pint cherry tomatoes
• 1/4 cup crumbled blue cheese
• Balsamic vinaigrette

Instructions:

1. Cook and rest the steak.
2. Slice thin.
3. Arrange over greens and tomatoes.
4. Top with blue cheese and dressing.

17. Edamame Quinoa Crunch Salad (23g Protein)

Quinoa, edamame, cabbage and carrots in a sesame ginger dressing.

It keeps 5 days, so it’s a good one to make on Sunday.

Ingredients:

• 3/4 cup dry quinoa
• 2.5 cups shelled edamame
• 4 cups shredded cabbage
• 1 cup cottage cheese (on the side)
• Soy sauce, sesame oil, ginger

Instructions:

1. Cook and cool the quinoa.
2. Toss with edamame and cabbage.
3. Whisk the dressing and toss.
4. Serve with cottage cheese.

18. Chicken Salad Stuffed Avocados (44g Protein)

Greek yogurt chicken salad piled into avocado halves.

Mix the chicken salad ahead and halve the avocados at lunch.

Ingredients:

• 1.5 lb cooked chicken breast
• 2 avocados
• 1/2 cup Greek yogurt
• Celery, grapes, lemon

Instructions:

1. Dice chicken.
2. Mix with yogurt, celery and grapes.
3. Halve avocados.
4. Fill and season.

19. Salmon Spinach Salad (32g Protein)

Flaked salmon over spinach with cucumber, feta and lemon dressing.

Cook the salmon the night before and serve it cold.

Ingredients:

• 1.25 lb salmon
• 5 oz spinach
• 1 cucumber
• 1/4 cup feta
• Lemon, olive oil

Instructions:

1. Bake salmon at 400°F for 12 minutes and cool.
2. Fill containers with spinach and cucumber.
3. Top with salmon and feta.
4. Dress at lunch.

20. White Bean Chicken Salad (37g Protein)

Chicken and white beans with tomatoes, red onion and parsley in lemon vinaigrette.

Use rotisserie chicken to make it in 10 minutes.

Ingredients:

• 1.25 lb rotisserie chicken, shredded
• 1 can white beans
• 1 pint cherry tomatoes
• Red onion, parsley, lemon, olive oil

Instructions:

1. Toss chicken and beans.
2. Add tomatoes, onion and parsley.
3. Dress with lemon and oil.
4. Chill.

🍱 Bowls and Meal Prep Boxes

Build these on Sunday and grab one each morning.

21. Chicken Burrito Lunch Bowls (49g Protein)

Chicken, rice, beans, corn and salsa packed in containers.

Freeze a few. They reheat well.

Ingredients:

• 1.5 lb chicken breast
• 3/4 cup dry rice
• 1 can black beans
• 1 cup corn
• 1 cup salsa

Instructions:

1. Cook rice and chicken.
2. Divide rice into 4 containers.
3. Add chicken, beans and corn.
4. Top with salsa.

22. Teriyaki Turkey Meatball Bowls (39g Protein)

Baked turkey meatballs in teriyaki sauce with rice and broccoli.

Bake the meatballs on parchment for easy cleanup.

Ingredients:

• 1.5 lb 93% lean ground turkey
• 1 egg
• 3/4 cup dry rice
• 4 cups broccoli
• 1/4 cup light teriyaki

Instructions:

1. Roll turkey and egg into meatballs and bake at 400°F for 18 minutes.
2. Cook rice and broccoli.
3. Toss meatballs in teriyaki.
4. Pack bowls.

23. Cottage Cheese Protein Bento Boxes (31g Protein)

Cottage cheese, hard-boiled eggs, turkey and crunchy vegetables in a bento box.

Pack the cottage cheese in a small lidded cup.

Ingredients:

• 2 cups low-fat cottage cheese
• 4 eggs
• 8 oz lean deli turkey
• Cucumber, cherry tomatoes, crackers

Instructions:

1. Boil the eggs.
2. Portion cottage cheese into cups.
3. Add turkey, eggs and vegetables to boxes.
4. Add a few crackers.

24. Greek Chicken Rice Bowls (47g Protein)

Lemon oregano chicken with rice, cucumber, tomato and tzatziki.

Keep the tzatziki in a separate small container.

Ingredients:

• 1.5 lb chicken breast
• 3/4 cup dry rice
• 3/4 cup Greek yogurt
• Cucumber, tomato, feta

Instructions:

1. Cook rice and chicken.
2. Make tzatziki with yogurt and grated cucumber.
3. Pack bowls with rice, chicken and vegetables.
4. Add feta and sauce.

25. Korean Ground Beef Bowls (39g Protein)

Lean ground beef in a sweet soy garlic sauce with rice and cucumbers.

Make it spicy with a spoon of gochujang.

Ingredients:

• 1.5 lb 96% lean ground beef
• 3/4 cup dry rice
• 3 tbsp soy sauce, 1 tbsp honey
• 1 cucumber
• Green onions, sesame seeds

Instructions:

1. Brown the beef.
2. Add soy sauce, honey, garlic and ginger.
3. Cook rice.
4. Pack with cucumbers and green onions.

26. Salmon Sushi Bowls (36g Protein)

Baked salmon with rice, cucumber, avocado and a little sriracha mayo.

Season the rice with rice vinegar for a sushi taste.

Ingredients:

• 1.25 lb salmon
• 3/4 cup dry sushi rice
• 1 cup edamame
• 1 cucumber, 1 avocado
• Soy sauce, sriracha

Instructions:

1. Bake salmon at 400°F for 12 minutes.
2. Cook and season the rice.
3. Build bowls with salmon, edamame, cucumber and avocado.
4. Drizzle with sriracha.

27. Turkey Taco Sweet Potato Bowls (36g Protein)

Roasted sweet potato cubes with taco turkey, black beans and salsa.

Roast the sweet potatoes and turkey at the same time to save time.

Ingredients:

• 1.25 lb 93% lean ground turkey
• 2 sweet potatoes
• 1 can black beans
• 1 cup salsa
• 1/4 cup cheddar

Instructions:

1. Roast cubed sweet potatoes at 425°F for 25 minutes.
2. Brown turkey with taco seasoning.
3. Pack sweet potatoes, turkey and beans.
4. Top with salsa and cheese.

28. Chicken Fajita Meal Prep Bowls (48g Protein)

Sheet pan chicken fajitas with rice and black beans.

Cut peppers thick so they don’t get mushy when reheated.

Ingredients:

• 1.5 lb chicken breast
• 3 bell peppers, 1 onion
• 3/4 cup dry rice
• 1 can black beans
• Fajita seasoning, 1 tbsp oil

Instructions:

1. Roast chicken, peppers and onion at 425°F for 20 minutes.
2. Cook rice.
3. Divide into containers with beans.
4. Add salsa when eating.

29. Lentil Chicken Power Bowls (49g Protein)

Lentils, chicken, roasted vegetables and a lemon tahini drizzle.

Lentils hold up for days without getting mushy.

Ingredients:

• 1.25 lb chicken breast
• 1 cup dry lentils
• 4 cups broccoli
• 2 tbsp tahini, lemon

Instructions:

1. Cook lentils 20 minutes.
2. Roast chicken and broccoli.
3. Whisk tahini with lemon and water.
4. Build bowls and drizzle.

30. Shrimp Fried Rice Lunch Boxes (44g Protein)

Shrimp fried rice with egg, peas and carrots packed for the week.

Use cold rice for the best texture.

Ingredients:

• 1.5 lb shrimp
• 1 cup dry rice, cooked and chilled
• 3 eggs
• 1 cup peas and carrots
• Soy sauce, sesame oil

Instructions:

1. Cook shrimp and set aside.
2. Scramble eggs.
3. Fry rice and vegetables.
4. Add soy sauce, shrimp and eggs and pack.

🍲 Warm Lunches and Leftover Favorites

Reheat well in the office microwave.

31. Chicken Tortilla Soup Jars (48g Protein)

Chicken tortilla soup packed in jars and reheated at lunch.

Pack the tortilla strips separately so they stay crunchy.

Ingredients:

• 1.5 lb chicken breast
• 1 can black beans
• 1 can diced tomatoes
• 4 cups broth
• 1 cup corn

Instructions:

1. Simmer chicken in broth with tomatoes 20 minutes.
2. Shred chicken.
3. Add beans and corn.
4. Portion into jars.

32. Turkey Chili Lunch Cups (45g Protein)

Turkey and bean chili portioned for the week.

Top with Greek yogurt instead of sour cream.

Ingredients:

• 1.5 lb 93% lean ground turkey
• 1 can kidney beans
• 1 can black beans
• 1 can (28 oz) crushed tomatoes
• Chili spices

Instructions:

1. Brown turkey.
2. Add beans, tomatoes and spices.
3. Simmer 25 minutes.
4. Portion and cool.

33. Chicken Alfredo Pasta Bake Boxes (55g Protein)

A lighter chicken Alfredo bake with protein pasta and cottage cheese sauce.

Slightly undercook the pasta so it doesn’t go soft when reheated.

Ingredients:

• 8 oz protein pasta
• 1.25 lb chicken breast
• 1 cup cottage cheese
• 1/4 cup parmesan
• 4 cups broccoli

Instructions:

1. Cook pasta and broccoli.
2. Blend cottage cheese and parmesan.
3. Mix everything with chicken.
4. Bake 15 minutes at 375°F and portion.

34. Beef and Broccoli Lunch Boxes (35g Protein)

Flank steak and broccoli in garlic soy sauce over rice.

Slice the steak very thin so it reheats tender.

Ingredients:

• 1.25 lb flank steak
• 4 cups broccoli
• 3/4 cup dry rice
• Soy sauce, garlic, honey

Instructions:

1. Cook rice.
2. Sear the beef.
3. Cook broccoli and add sauce.
4. Pack over rice.

35. Stuffed Pepper Soup (42g Protein)

Ground beef, peppers, tomatoes and a little rice in a thick soup.

It thickens overnight, so add a splash of broth when reheating.

Ingredients:

• 1.5 lb 96% lean ground beef
• 2 bell peppers
• 1/3 cup dry rice
• 1 can (28 oz) crushed tomatoes
• 4 cups broth

Instructions:

1. Brown beef with peppers and onion.
2. Add tomatoes, broth and rice.
3. Simmer 20 minutes.
4. Portion into jars.

36. Chicken and Vegetable Fried Quinoa (44g Protein)

Fried rice made with quinoa, chicken, egg and vegetables.

Day-old quinoa fries up best.

Ingredients:

• 1.25 lb chicken breast
• 3/4 cup dry quinoa
• 3 eggs
• 1 bag frozen stir-fry vegetables
• Soy sauce

Instructions:

1. Cook and cool quinoa.
2. Cook chicken and scramble eggs.
3. Fry quinoa with vegetables.
4. Add soy sauce, chicken and egg.

37. Lemon Chicken Orzo Skillet (46g Protein)

Chicken, orzo and spinach in a lemony one-pan dish.

Stir often so the orzo doesn’t stick.

Ingredients:

• 1.5 lb chicken breast
• 3/4 cup dry orzo
• 5 oz spinach
• 1/4 cup parmesan
• 2 cups broth, lemon

Instructions:

1. Brown the chicken.
2. Add orzo and broth and simmer 10 minutes.
3. Stir in spinach, lemon and parmesan.
4. Portion.

38. Black Bean Turkey Enchilada Bake (39g Protein)

Turkey, black beans and enchilada sauce layered with tortillas and cheese.

Cut into squares once it cools so it packs neatly.

Ingredients:

• 1.25 lb 93% lean ground turkey
• 1 can black beans
• 6 corn tortillas
• 1 cup enchilada sauce
• 1/2 cup cheddar

Instructions:

1. Brown turkey.
2. Layer tortillas, turkey, beans, sauce and cheese.
3. Bake at 375°F for 20 minutes.
4. Cool and cut.

39. Garlic Shrimp and Broccoli Pasta (42g Protein)

Shrimp and broccoli tossed with protein pasta in a garlic soy sauce.

Toss the noodles with a little sesame oil so they don’t clump.

Ingredients:

• 1.25 lb shrimp
• 8 oz protein spaghetti
• 4 cups broccoli
• Soy sauce, garlic, sesame oil

Instructions:

1. Cook pasta with broccoli.
2. Cook shrimp with garlic.
3. Toss with soy sauce and oil.
4. Portion.

40. Chicken Tikka Masala Lunch Boxes (46g Protein)

Chicken in a light, spiced tomato yogurt sauce with rice.

It tastes even better on day two.

Ingredients:

• 1.5 lb chicken breast
• 3/4 cup dry rice
• 1 can diced tomatoes
• 1/2 cup Greek yogurt
• Onion, garlic, garam masala

Instructions:

1. Cook rice.
2. Cook onion, garlic and spices, then add chicken.
3. Add tomatoes and simmer 15 minutes.
4. Stir in yogurt off the heat and portion.

Pick two or three of these for the week, cook the protein on Sunday, and lunch is handled.