14 Healthy and High-Protein Lunch Meal Prep Recipes

Lunch is a critical meal to refuel your body and power through the afternoon. A high-protein lunch can help you stay focused, avoid the afternoon slump, and prevent overeating later in the day. These 14 meal prep recipes are designed to be both delicious and packed with protein, making your weekday lunches something to look forward to.

1. Chicken Burrito Bowls

A classic meal prep staple, these chicken burrito bowls are easy to make and customize with your favorite toppings.

Ingredients:

• 1 lb boneless, skinless chicken breast, cubed
• 1 tbsp olive oil
• 1 packet taco seasoning
• 1 cup brown rice, cooked
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• Toppings: salsa, avocado, Greek yogurt, shredded lettuce

Instructions:

1. In a bowl, toss the chicken with olive oil and taco seasoning.
2. Cook the chicken in a skillet over medium-high heat until cooked through.
3. Assemble your bowls by dividing the rice, black beans, corn, and chicken into 4-5 containers.
4. Store in the refrigerator and add your favorite toppings before serving.

2. Turkey Taco Bowls

A lighter alternative to beef, ground turkey is a great source of lean protein. These taco bowls are flavorful and satisfying.

Ingredients:

• 1 lb ground turkey
• 1 packet taco seasoning
• 1 cup quinoa, cooked
• 1 can (15 oz) pinto beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• Toppings: shredded cheese, jalapeños, cilantro

Instructions:

1. In a skillet, cook the ground turkey until browned. Drain any excess fat.
2. Stir in the taco seasoning and a little water, and simmer for a few minutes.
3. Divide the quinoa, pinto beans, tomatoes, and turkey among your meal prep containers.
4. Top with your favorite toppings when ready to eat.

3. Sheet Pan Chicken Fajitas

This one-pan meal is a lifesaver for busy weeks. It’s easy to prepare and clean up is a breeze.

Ingredients:

• 1 lb chicken breast, sliced
• 2 bell peppers, sliced
• 1 onion, sliced
• 1 tbsp olive oil
• 1 packet fajita seasoning
• Serve with: tortillas, rice, or a salad

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the chicken, bell peppers, and onion with olive oil and fajita seasoning.
3. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
4. Serve as desired.

4. Greek Chicken Bowls

Full of fresh Mediterranean flavors, these Greek chicken bowls are a healthy and delicious lunch option.

Ingredients:

• 1 lb chicken breast, grilled and diced
• 1 cup cooked couscous or quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives
• Feta cheese and tzatziki sauce for topping

Instructions:

1. Divide the couscous or quinoa, chicken, cucumber, tomatoes, red onion, and olives among your containers.
2. Top with feta cheese and a dollop of tzatziki sauce before serving.

5. Chicken Shawarma Bowls

Enjoy the flavors of your favorite takeout with these easy-to-make chicken shawarma bowls.

Ingredients:

• 1 lb chicken thighs, boneless and skinless
• 1 tbsp olive oil
• 2 tsp shawarma seasoning
• Serve with: rice, hummus, pita bread, and a simple cucumber and tomato salad.

Instructions:

1. Marinate the chicken in olive oil and shawarma seasoning for at least 30 minutes.
2. Cook the chicken on a grill or in a skillet until cooked through.
3. Slice the chicken and serve with your desired accompaniments.

6. Pulled Pork Bowls

This recipe is perfect for making a big batch of pulled pork in the slow cooker to use for lunches all week.

Ingredients:

• 2-3 lb pork shoulder
• 1 cup BBQ sauce
• Serve with: coleslaw, pickles, and a bun or over rice.

Instructions:

1. Place the pork shoulder in a slow cooker and cover with BBQ sauce.
2. Cook on low for 6-8 hours, or until the pork is tender and easily shreds with a fork.
3. Shred the pork and serve as desired.

7. Egg Roll in a Bowl

All the delicious flavors of an egg roll, without the wrapper. This low-carb lunch is packed with protein and vegetables.

Ingredients:

• 1 lb ground pork or chicken
• 1 bag (16 oz) coleslaw mix
• 1/4 cup soy sauce
• 1 tbsp sesame oil
• 1 tsp ginger, grated
• 2 cloves garlic, minced

Instructions:

1. In a large skillet, cook the ground meat until browned.
2. Add the coleslaw mix, soy sauce, sesame oil, ginger, and garlic. Cook until the cabbage is wilted.
3. Serve immediately or store in the refrigerator for later.

8. Thai Peanut Chicken

This flavorful and saucy chicken is delicious served over rice or noodles.

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces
• 1/2 cup peanut butter
• 1/4 cup soy sauce
• 2 tbsp honey or maple syrup
• 1 tbsp lime juice
• 1 tsp sriracha (optional)

Instructions:

1. In a bowl, whisk together the peanut butter, soy sauce, honey, lime juice, and sriracha.
2. In a skillet, cook the chicken until browned.
3. Pour the peanut sauce over the chicken and simmer for a few minutes until the sauce has thickened.

9. Chicken Pesto Pasta Salad

A refreshing and satisfying pasta salad that’s perfect for a light lunch.

Ingredients:

• 2 cups cooked pasta
• 1 cup cooked chicken, diced
• 1/2 cup pesto
• 1/2 cup cherry tomatoes, halved
• 1/4 cup pine nuts, toasted

Instructions:

1. In a large bowl, combine all ingredients and toss to combine.
2. Serve chilled or at room temperature.

10. Buffalo Chicken Salad

If you love buffalo wings, you’ll love this spicy and flavorful chicken salad.

Ingredients:

• 2 cups cooked chicken, shredded
• 1/4 cup buffalo sauce
• 1/4 cup Greek yogurt or mayonnaise
• 1/4 cup diced celery
• Serve in a sandwich, wrap, or on a bed of lettuce.

Instructions:

1. In a bowl, combine all ingredients and mix well.

11. Ground Beef and Zucchini Skillet

A simple and quick skillet meal that’s high in protein and low in carbs.

Ingredients:

• 1 lb ground beef
• 2 medium zucchinis, diced
• 1/2 onion, diced
• 1 can (15 oz) diced tomatoes, undrained
• 1 tsp Italian seasoning

Instructions:

1. In a skillet, cook the ground beef and onion until the beef is browned.
2. Add the zucchini, diced tomatoes, and Italian seasoning. Simmer for 10-15 minutes, or until the zucchini is tender.

12. Jennifer Aniston Salad

This viral salad is a delicious and healthy mix of quinoa, chickpeas, and fresh herbs.

Ingredients:

• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, rinsed and drained
• 1/2 cup chopped parsley
• 1/2 cup chopped mint
• 1/4 cup chopped red onion
• 1/4 cup chopped pistachios
• Dressing: lemon juice, olive oil, salt, and pepper

Instructions:

1. In a large bowl, combine all salad ingredients.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the salad and toss to combine.

13. Dill Pickle Chicken Salad

A tangy and flavorful twist on classic chicken salad.

Ingredients:

• 2 cups cooked chicken, shredded
• 1/4 cup diced dill pickles
• 2 tbsp pickle juice
• 1/4 cup Greek yogurt or mayonnaise
• 1 tbsp fresh dill, chopped

Instructions:

1. In a bowl, combine all ingredients and mix well.

14. Noodle-less Pad Thai

All the flavor of Pad Thai, but with a low-carb twist using spiralized zucchini or spaghetti squash.

Ingredients:

• 1 lb shrimp or chicken, cooked
• 1 large zucchini, spiralized
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp lime juice
• 1 tsp honey or maple syrup
• Toppings: chopped peanuts, cilantro, bean sprouts

Instructions:

1. In a small bowl, whisk together the peanut sauce ingredients.
2. In a large skillet, sauté the zucchini noodles for 2-3 minutes.
3. Add the cooked shrimp or chicken and the peanut sauce. Toss to combine and heat through.
4. Top with your favorite toppings.

References

[1] The Real Food Dietitians. “45 High Protein Lunch Ideas.” https://therealfooddietitians.com/high-protein-lunch/
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