|

30 Easy High-Protein Lunches Under 20 Minutes

ByNick Garcia
Share
Pin
Tweet
Share
0 Shares

These fast high-protein lunches are built around cooked or quick-cooking ingredients. Prep grains and proteins ahead when possible so each meal can be assembled in 20 minutes or less.

30 Easy High-Protein Lunches Under 20 Minutes infographic

The recipes use olive oil rather than seed oils and contain no soy or tofu. Ingredient labels vary, so choose certified gluten-free products when needed.

Before you begin

Cooking times are estimates. Poultry and ground meats should reach 165°F, whole cuts of beef and pork at least 145°F with rest time, and fish 145°F. Adjust seasoning for your dietary needs.

Jump to a recipe

  1. 1. Chicken Salad Wrap
  2. 2. Tuna Rice Bowl
  3. 3. Turkey Lettuce Cups
  4. 4. Egg Salad Bowl
  5. 5. Shrimp Quinoa Bowl
  6. 6. Cottage Cheese Toast
  7. 7. Chicken Grape Salad
  8. 8. Chicken Avocado Bowl
  9. 9. Greek Chicken Wrap
  10. 10. Turkey Taco Bowl
  11. 11. Salmon Chickpea Salad
  12. 12. Cottage Cheese Lunch Plate
  13. 13. Tuna Cucumber Bowl
  14. 14. Shrimp Rice Bowl
  15. 15. Turkey Hummus Plate
  16. 16. Chicken Caesar Bowl
  17. 17. Egg and White Bean Salad
  18. 18. Salmon Rice Bowl
  19. 19. Chicken Fajita Bowl
  20. 20. Turkey Meatball Bowl
  21. 21. Tuna Stuffed Avocado
  22. 22. Greek Yogurt Chicken Salad
  23. 23. Shrimp Corn Bowl
  24. 24. Cottage Cheese Tomato Bowl
  25. 25. Chicken Quinoa Salad
  26. 26. Turkey Cucumber Bowl
  27. 27. Egg Potato Bowl
  28. 28. Salmon White Bean Salad
  29. 29. Chicken Broccoli Bowl
  30. 30. Tuna Chickpea Salad

1. Chicken Salad Wrap

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 8 corn or gluten-free tortillas
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

2. Tuna Rice Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 (5-ounce) cans tuna, drained
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

3. Turkey Lettuce Cups

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

4. Egg Salad Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 8 large eggs
  • 2 cups cooked brown rice or quinoa
  • 1 cup fruit or chopped breakfast vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

5. Shrimp Quinoa Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds peeled shrimp
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

6. Cottage Cheese Toast

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 cups cottage cheese
  • 4 cups chopped vegetables appropriate to the dish
  • 1 cup fruit or chopped breakfast vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

7. Chicken Grape Salad

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

8. Chicken Avocado Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

9. Greek Chicken Wrap

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 8 corn or gluten-free tortillas
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Heat the olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, and cook until crisp-tender. Stir in the prepared base and heat through.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

10. Turkey Taco Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

11. Salmon Chickpea Salad

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 4 fish fillets (about 5 ounces each)
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

12. Cottage Cheese Lunch Plate

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 cups cottage cheese
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

13. Tuna Cucumber Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 (5-ounce) cans tuna, drained
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

14. Shrimp Rice Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds peeled shrimp
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

15. Turkey Hummus Plate

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

16. Chicken Caesar Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

17. Egg and White Bean Salad

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 8 large eggs
  • 4 cups chopped vegetables appropriate to the dish
  • 1 cup fruit or chopped breakfast vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

18. Salmon Rice Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 4 fish fillets (about 5 ounces each)
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

19. Chicken Fajita Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

20. Turkey Meatball Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

21. Tuna Stuffed Avocado

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 (5-ounce) cans tuna, drained
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Combine the prepared ingredients in a lightly oiled baking dish or muffin pan. Bake at 375°F until set and the protein reaches a safe internal temperature, 20 to 40 minutes depending on the dish.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

22. Greek Yogurt Chicken Salad

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 4 cups chopped vegetables appropriate to the dish
  • 1 cup fruit or chopped breakfast vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

23. Shrimp Corn Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds peeled shrimp
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

24. Cottage Cheese Tomato Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 cups cottage cheese
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

25. Chicken Quinoa Salad

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

26. Turkey Cucumber Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

27. Egg Potato Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 8 large eggs
  • 2 cups cooked brown rice or quinoa
  • 1 cup fruit or chopped breakfast vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

28. Salmon White Bean Salad

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 4 fish fillets (about 5 ounces each)
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

29. Chicken Broccoli Bowl

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 1 1/4 pounds boneless skinless chicken breast or thighs
  • 2 cups cooked brown rice or quinoa
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

30. Tuna Chickpea Salad

Servings: 4   Prep: 10–15 minutes   Cook: 15–40 minutes

Ingredients

  • 2 (5-ounce) cans tuna, drained
  • 4 cups chopped vegetables appropriate to the dish
  • 1 (15-ounce) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon or lime juice

Instructions

  1. Wash and cut the produce. If using a cooked grain, prepare it according to the package directions. Keep raw meat and its utensils separate from ready-to-eat ingredients.
  2. Cook any raw protein in a skillet over medium heat until safely done. Divide the base among four containers, add the remaining ingredients, and finish with the dressing or lemon juice.
  3. Season with salt and pepper, then stir in the lemon or lime juice. Divide evenly into four servings.
  4. Cool meal-prep portions promptly and refrigerate in covered containers for up to four days. Reheat cooked dishes until steaming hot.

Easy variation: Swap in another vegetable you already have, while keeping the protein and overall quantities similar.

Meal-prep tips

  • Cook one grain and chop several vegetables at the start of the week.
  • Store sauces separately when possible.
  • Refrigerate cooked food within two hours and use refrigerated portions within four days.

Related posts:

Keto Mini Zucchini Avocado Burgers
Sweet and Sour Pork
Rosemary Chicken Stew
Share
Pin
Tweet
Share
0 Shares

Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *