30 Make-Ahead High-Protein Lunch Recipes

1. Chicken Caesar Salad Meal Prep Bowls

Ingredients (4 servings)

• 2 large grilled chicken breasts, sliced
• 2 heads romaine lettuce, chopped
• ½ cup grated Parmesan
• 1 cup whole-grain croutons
• ½ cup Caesar dressing (store-bought or homemade)
• Optional: 2 hard-boiled eggs, sliced

Instructions

1. Divide lettuce into 4 containers.
2. Top with chicken, Parmesan, and sliced eggs.
3. Pack croutons + dressing separately.

Storage
Up to 3 days. Toss right before eating.

Protein boost: Add chickpeas or extra chicken.

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2. Turkey & Avocado Wraps

Ingredients (4 wraps)

• 8–10 oz sliced turkey breast
• 4 whole-grain tortillas
• 1 avocado, sliced
• 1 cup spinach
• 1 tomato, sliced
• ¼ cup hummus

Instructions

1. Spread hummus on each tortilla.
2. Layer turkey, avocado, spinach, and tomato.
3. Roll tightly and wrap in parchment.

Storage
Up to 2–3 days. Keep chilled.

Tip: Add deli-style mustard for extra flavor.

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3. Greek Chicken Power Bowls

Ingredients (4 bowls)

• 2 grilled chicken breasts, sliced
• 2 cups cooked quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ cup olives
• ½ cup feta
• Juice of 1 lemon + drizzle olive oil

Instructions

1. Divide quinoa into containers.
2. Top with chicken + veggies.
3. Add feta and lemon dressing before serving.

Storage
Up to 4 days.

Optional add-on: Tzatziki sauce.

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4. Tuna & White Bean Salad

Ingredients (3–4 servings)

• 2 cans tuna (drained)
• 1 can white beans (drained + rinsed)
• ¼ cup red onion, minced
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt + pepper + parsley

Instructions

1. Combine everything in a bowl.
2. Stir gently and chill.

Serve with: Greens, crackers, or pita.

Storage
Up to 3 days.

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5. Steak & Roasted Veggie Bowls

Ingredients (4 bowls)

• 1 lb flank steak
• 2 cups roasted broccoli
• 2 cups roasted sweet potatoes
• 1 pepper, sliced + roasted
• 2 cups rice or cauliflower rice

Instructions

1. Roast veggies at 400°F (205°C) for 20–25 min.
2. Cook steak medium-rare and slice thin.
3. Divide rice + veggies + steak into bowls.

Storage
Up to 3 days. Reheat gently.

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6. Egg & Veggie Muffin Cups

Ingredients (12 muffins)

• 8 eggs
• ½ cup diced peppers
• 1 cup spinach, chopped
• ½ cup cooked turkey sausage (optional)
• Salt + pepper

Instructions

1. Whisk eggs + ingredients.
2. Pour into greased muffin pan.
3. Bake at 350°F (175°C) 18–20 minutes.

Storage
Up to 4 days or freeze up to 2 months.

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7. Cottage Cheese Chicken Salad

Ingredients (4 servings)

• 2 cups cooked diced chicken
• 1 cup cottage cheese
• ¼ cup chopped celery
• ¼ cup grapes, halved
• 2 tbsp chopped walnuts

Instructions

1. Mix all ingredients gently.
2. Chill in airtight container.

Serve in: Wraps, lettuce cups, or bowls.

Storage
2–3 days.

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8. Lentil & Chicken Soup

Ingredients (6 servings)

• 1 cup dried lentils
• 2 cups shredded chicken
• 1 onion, diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 6 cups chicken broth
• 1 tsp garlic
• 1 tsp thyme

Instructions

1. Sauté onion, carrot & celery.
2. Add broth + lentils + seasoning.
3. Simmer 25–30 minutes.
4. Stir in chicken before serving.

Storage
4–5 days or freeze up to 3 months.

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9. Shrimp & Avocado Rice Bowls

Ingredients (4 bowls)

• 1 lb cooked shrimp
• 2 cups jasmine rice
• 1 avocado, diced
• 1 cucumber, sliced
• Cilantro + lime juice

Instructions

1. Divide rice into containers.
2. Top with shrimp + toppings.
3. Squeeze lime before serving.

Storage
Up to 2 days. Best served chilled.

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10. Baked Turkey Meatballs with Zoodles

Ingredients (4 servings)

• 1 lb lean ground turkey
• 1 egg
• ¼ cup breadcrumbs
• 1 tsp Italian seasoning
• 2–3 zucchini, spiralized
• 1 cup marinara

Instructions

1. Mix turkey meatball ingredients.
2. Roll into balls and bake at 375°F (190°C) for 18–20 min.
3. Serve over zoodles with marinara.

Storage
Up to 4 days.

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11. Buffalo Chicken Protein Bowls

Ingredients (4 bowls)

• 2 cups shredded chicken
• ¼ cup buffalo sauce
• 2 cups brown rice
• 1 cup shredded carrots
• 1 cup celery slices
• Greek yogurt drizzle or ranch

Instructions

1. Toss chicken in buffalo sauce.
2. Divide rice + toppings into bowls.

Storage
Up to 3 days.

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12. Chickpea & Tuna Protein Pasta Salad

Ingredients (4 servings)

• 2 cups high-protein pasta
• 2 cans tuna
• 1 can chickpeas
• 1 cup cherry tomatoes
• ¼ cup olives
• Olive oil + lemon + oregano

Instructions

1. Cook pasta and cool.
2. Toss all ingredients together.
3. Chill before serving.

Storage
Up to 4 days.

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13. Quinoa & Black Bean Burrito Bowls

Ingredients (4 bowls)

• 2 cups cooked quinoa
• 1 can black beans
• 1 cup corn
• Salsa
• Optional: grilled chicken or steak

Instructions

1. Layer quinoa → beans → toppings.
2. Add salsa before serving.

Storage
3–4 days.

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14. High-Protein Egg Salad

Ingredients (4 servings)

• 6 boiled eggs, chopped
• ½ cup Greek yogurt
• 1 tbsp mustard
• 1 tbsp dill or chives
• Salt + pepper

Instructions

1. Mix all ingredients.
2. Chill 1 hour before serving.

Serve on: Toast, wraps, or lettuce cups.

Storage
Up to 3 days.

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15. Chicken Fajita Meal Prep Bowls

Ingredients (4 bowls)

• 2 chicken breasts, sliced
• 1 red + 1 green pepper
• 1 onion, sliced
• Fajita seasoning
• 2 cups rice or tortillas

Instructions

1. Cook chicken + peppers in skillet.
2. Divide into containers with rice.

Storage
Up to 4 days.

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16. Cottage Cheese & Roasted Veggie Bowl

Ingredients (2–3 bowls)

• 2 cups roasted zucchini, peppers, tomatoes
• 1½ cups cottage cheese
• Olive oil + herbs

Instructions

1. Add cottage cheese to bowls.
2. Top with roasted veggies.

Storage
Up to 2 days.

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17. Salmon & Quinoa Bowls

Ingredients (4 bowls)

• 4 salmon fillets
• 2 cups quinoa
• 2 cups greens
• Avocado slices
• Sesame ginger dressing

Instructions

1. Bake salmon at 400°F (205°C) for 12–15 min.
2. Build bowls with quinoa + greens.

Storage
Up to 3 days.

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18. Chicken Pesto Protein Pasta

Ingredients (4 servings)

• 2 cups protein pasta
• 2 cups diced chicken
• ⅓ cup pesto
• Cherry tomatoes

Instructions

1. Cook pasta + mix with pesto.
2. Stir in chicken + tomatoes.

Storage
3–4 days.

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19. Turkey Chili

Ingredients (6 servings)

• 1 lb ground turkey
• 1 can kidney beans
• 1 can black beans
• 1 can crushed tomatoes
• Chili seasoning

Instructions

1. Brown turkey.
2. Add beans + tomatoes + seasoning.
3. Simmer 25 minutes.

Storage
Up to 5 days or freeze 3 months.

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20. Mediterranean Egg & Chickpea Bowls

Ingredients (4 bowls)

• 4 hard-boiled eggs
• 1 can chickpeas
• Cucumbers
• Tomatoes
• Olives
• Feta
• Lemon dressing

Instructions

1. Divide ingredients into bowls.
2. Add dressing when serving.

Storage
Up to 3 days.

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21. BBQ Chicken Sweet Potato Bowls

Ingredients (4 bowls)

• 2 cups shredded chicken
• ¼ cup BBQ sauce
• 2 large sweet potatoes, roasted
• 1 cup coleslaw mix

Instructions

1. Roast sweet potatoes at 400°F for 30–35 min.
2. Toss chicken in BBQ sauce.
3. Build bowls.

Storage
Up to 4 days.

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22. Greek Yogurt Chicken Wraps

Ingredients (4 wraps)

• 2 cups chicken breast, diced
• ½ cup Greek yogurt
• Dill + lemon
• Cucumbers
• Spinach
• Whole-grain wraps

Instructions

1. Mix yogurt dressing + chicken.
2. Build wraps and roll tightly.

Storage
Up to 2–3 days.

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23. Sesame Beef Stir-Fry Meal Prep

Ingredients (4 bowls)

• 1 lb lean beef strips
• 2 cups broccoli
• 1 cup snap peas
• 2 cups rice
• Sesame-ginger sauce

Instructions

1. Stir-fry beef + veggies.
2. Divide over rice.

Storage
Up to 4 days.

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24. Spicy Peanut Chicken Noodle Bowls

Ingredients (4 bowls)

• 2 cups shredded chicken
• 8 oz rice noodles
• 1 cup shredded carrots
• 1 cup edamame
• Peanut sauce

Instructions

1. Cook noodles + rinse cold.
2. Toss all ingredients together.

Serve chilled.

Storage
Up to 3 days.

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25. Cottage Cheese Protein Bowls

Ingredients (2–3 bowls)

• 2 cups cottage cheese

Savory toppings

• Smoked salmon
• Tomato
• Capers

Sweet toppings

• Berries
• Almonds

Instructions

1. Add cottage cheese to bowls.
2. Top however you like.

Storage
2 days.

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26. Egg & Turkey Sausage Casserole

Ingredients (6 servings)

• 10 eggs
• 1 cup turkey sausage
• 1 cup spinach
• ½ cup peppers

Instructions

1. Whisk ingredients.
2. Pour into baking dish.
3. Bake at 350°F for 30–35 min.

Storage
Up to 4 days.

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27. Lemon Herb Chickpea & Chicken Salad

Ingredients (4 servings)

• 2 cups chicken breast
• 1 can chickpeas
• Arugula
• Red onion
• Lemon + olive oil

Instructions

1. Toss ingredients gently.
2. Chill before serving.

Storage
3–4 days.

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28. Breakfast-for-Lunch Protein Box

For each box

• 2 hard-boiled eggs
• 1 turkey sausage
• 1 Greek yogurt cup
• Berries
• Almonds

Pack in sections and refrigerate.

Storage
Up to 3 days.

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29. Teriyaki Chicken Rice Bowls

Ingredients (4 bowls)

• 1 lb chicken thighs
• 2 cups broccoli + carrots
• 2 cups rice
• Teriyaki glaze

Instructions

1. Cook chicken + veggies in skillet.
2. Add glaze at end.
3. Serve over rice.

Storage
Up to 4 days.

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30. Protein-Loaded Stuffed Bell Peppers

Ingredients (6 halves)

• 3 bell peppers, halved
• 1 lb ground turkey or beef
• 1 cup rice
• 1 can tomatoes
• ½ cup cheese

Instructions

1. Brown meat + stir in rice + tomatoes.
2. Stuff pepper halves.
3. Bake at 375°F for 25–30 min.
4. Add cheese last 5 minutes.

Storage
Up to 4 days or freeze up to 2 months.