20 Cheap High-Protein Lunch Meal-Prep Meals

Packing a healthy and satisfying lunch can be a challenge, especially when you’re on a budget and short on time. These 20 cheap and high-protein lunch meal-prep recipes are designed to solve that problem. By preparing your lunches in advance, you can ensure you have a delicious and nutritious meal ready to go, helping you avoid unhealthy and expensive takeout options.

Each of these recipes is packed with protein to keep you feeling full and focused throughout the afternoon. They are also budget-friendly, utilizing inexpensive protein sources and pantry staples. From hearty salads and soups to flavorful bowls and wraps, there’s something for everyone in this collection.

1. Chicken and Quinoa Bowls

These chicken and quinoa bowls are a simple and satisfying lunch that can be easily customized to your liking. Quinoa is a complete protein, and when combined with chicken, it creates a meal that will keep you full and energized for hours.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups chicken broth or water
• 1 lb boneless, skinless chicken breasts, cooked and shredded
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• 1 red bell pepper, diced
• 1/4 cup chopped cilantro
• For the dressing:
  • 1/4 cup olive oil
  • 2 tbsp lime juice
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package directions using chicken broth or water for extra flavor.
2. While the quinoa is cooking, prepare the dressing by whisking together the olive oil, lime juice, chili powder, cumin, salt, and pepper.
3. In a large bowl, combine the cooked quinoa, shredded chicken, black beans, corn, red bell pepper, and cilantro.
4. Pour the dressing over the quinoa mixture and toss to combine.
5. Divide into individual containers and store in the refrigerator for up to 4 days.

2. Tuna Salad Lettuce Wraps

Tuna salad is a classic lunch option, but it can be made even healthier by swapping out the bread for lettuce wraps. This recipe is light, refreshing, and packed with protein.

Protein per serving: Approximately 20-25g per serving
Cost: Varies depending on the brand of tuna, but generally very affordable.

Ingredients:

• 2 cans (5 ounces each) tuna in water, drained
• 1/4 cup plain Greek yogurt or mayonnaise
• 1 celery stalk, finely chopped
• 1/4 red onion, finely chopped
• 1 tbsp lemon juice
• Salt and pepper to taste
• 8 large lettuce leaves (butter, romaine, or iceberg)

Instructions:

1. In a medium bowl, combine the drained tuna, Greek yogurt or mayonnaise, celery, red onion, lemon juice, salt, and pepper.
2. Stir until well combined.
3. Spoon the tuna salad into the lettuce leaves.
4. Serve immediately, or store the tuna salad and lettuce leaves separately in the refrigerator for up to 3 days.

3. Ground Turkey Lettuce Wraps

These ground turkey lettuce wraps are a light and flavorful lunch option that is packed with protein. The savory turkey filling is balanced by the crisp, fresh lettuce cups.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb ground turkey
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1/4 cup hoisin sauce
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 8-10 large lettuce leaves (butter or iceberg)
• Optional toppings: shredded carrots, chopped peanuts, sliced green onions

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the ground turkey and cook until browned, breaking it up with a spoon.
3. Add the onion and garlic and cook until softened.
4. In a small bowl, whisk together the hoisin sauce, soy sauce, rice vinegar, and sesame oil.
5. Pour the sauce over the turkey mixture and stir to combine. Cook for another 2-3 minutes, or until the sauce has thickened slightly.
6. Spoon the turkey filling into the lettuce leaves and top with your favorite toppings.
7. Serve immediately, or store the filling and lettuce leaves separately in the refrigerator for up to 4 days.

4. Hearty Lentil Soup

Lentil soup is a classic vegetarian meal that is both incredibly cheap and packed with protein and fiber. This recipe is easy to make in a large batch and can be enjoyed for lunch throughout the week.

Protein per serving: Approximately 15-20g per serving
Cost: Very affordable, as lentils are an inexpensive pantry staple.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the lentils, vegetable broth, diced tomatoes, and thyme.
5. Bring the soup to a boil, then reduce the heat and simmer for 45-60 minutes, or until the lentils are tender.
6. Season with salt and pepper to taste.
7. Store in an airtight container in the refrigerator for up to 5 days, or freeze for longer storage.

5. Black Bean and Corn Salad

This vibrant and refreshing salad is a perfect make-ahead lunch. It’s packed with plant-based protein from the black beans and is full of flavor from the lime dressing and fresh cilantro.

Protein per serving: Approximately 15g per serving
Cost: Very affordable, using mostly pantry staples.

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (15 ounces) corn, drained
• 1 red bell pepper, diced
• 1/2 red onion, finely chopped
• 1/2 cup chopped fresh cilantro
• For the dressing:
  • 1/4 cup olive oil
  • 3 tbsp lime juice
  • 1 clove garlic, minced
  • 1/2 tsp cumin
  • Salt and pepper to taste

Instructions:

1. In a large bowl, combine the black beans, corn, red bell pepper, red onion, and cilantro.
2. In a small bowl or jar, whisk together the olive oil, lime juice, minced garlic, cumin, salt, and pepper.
3. Pour the dressing over the bean and corn mixture and toss to combine.
4. Let the salad marinate for at least 30 minutes before serving to allow the flavors to meld.
5. Store in an airtight container in the refrigerator for up to 5 days.

6. Chickpea Salad Sandwich

This vegetarian and vegan-friendly chickpea salad is a fantastic alternative to tuna or chicken salad. It’s creamy, flavorful, and packed with plant-based protein.

Protein per serving: Approximately 15-20g per serving
Cost: Very affordable, as chickpeas are a budget-friendly pantry staple.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/4 cup mayonnaise or vegan mayo
• 1 celery stalk, finely chopped
• 1/4 red onion, finely chopped
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• Salt and pepper to taste
• Bread, wraps, or lettuce for serving

Instructions:

1. In a medium bowl, mash the chickpeas with a fork or potato masher until they are partially broken down but still have some texture.
2. Add the mayonnaise, celery, red onion, Dijon mustard, and lemon juice to the bowl.
3. Stir until well combined.
4. Season with salt and pepper to taste.
5. Serve the chickpea salad on bread or in a wrap, or use it to fill lettuce cups for a lighter option.
6. Store in an airtight container in the refrigerator for up to 4 days.

7. Sheet-Pan Chicken Fajitas

This one-pan meal is a weeknight dinner hero, but it also makes a fantastic meal-prepped lunch. The chicken and vegetables are roasted together on a single sheet pan, making cleanup a breeze.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into strips
• 2 bell peppers (different colors), sliced
• 1 onion, sliced
• 1 tbsp olive oil
• 1 packet (1 ounce) fajita seasoning
• Tortillas, rice, or quinoa for serving

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large sheet pan, toss the chicken strips, sliced peppers, and onion with olive oil and fajita seasoning until everything is evenly coated.
3. Arrange the chicken and vegetables in a single layer on the sheet pan.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
5. Serve the chicken and vegetables in tortillas, over rice, or with quinoa.
6. For meal prep, divide the cooked chicken and vegetables into individual containers. Store in the refrigerator for up to 4 days.

8. Egg Roll in a Bowl

Enjoy all the flavors of an egg roll without the wrapper in this deconstructed, low-carb meal. It’s a quick and easy one-pan dish that’s perfect for a flavorful and satisfying lunch.

Protein per serving: Approximately 25-30g per serving
Cost: Affordable, using ground meat and cabbage.

Ingredients:

• 1 lb ground pork or turkey
• 1 tbsp sesame oil
• 1 bag (14 ounces) coleslaw mix (shredded cabbage and carrots)
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1/4 cup soy sauce
• 1 tbsp rice vinegar
• 1 tsp grated fresh ginger
• Sliced green onions and sesame seeds for garnish

Instructions:

1. Heat the sesame oil in a large skillet or wok over medium-high heat.
2. Add the ground pork or turkey and cook until browned, breaking it up with a spoon.
3. Add the onion and garlic and cook until softened.
4. Stir in the coleslaw mix and cook for 3-5 minutes, or until the cabbage has wilted.
5. In a small bowl, whisk together the soy sauce, rice vinegar, and grated ginger.
6. Pour the sauce over the skillet and stir everything to combine. Cook for another 2 minutes until the sauce has slightly thickened.
7. Divide into individual containers and garnish with green onions and sesame seeds before serving.
8. Store in the refrigerator for up to 4 days.

9. Spicy Chicken and Rice

This spicy chicken and rice dish is a simple yet flavorful meal that is perfect for meal prepping. The chicken is seasoned with a spicy blend of herbs and spices, and the rice is cooked in chicken broth for extra flavor.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup long-grain white rice
• 2 cups chicken broth
• 1 can (10 ounces) diced tomatoes with green chilies, undrained
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp paprika
• 1/4 tsp cayenne pepper (or more, to taste)
• Salt and pepper to taste

Instructions:

1. In a large skillet or pot, heat the olive oil over medium-high heat.
2. Add the chicken and cook until browned on all sides. Remove the chicken from the skillet and set aside.
3. Add the onion to the skillet and cook until softened.
4. Add the garlic and cook for another minute until fragrant.
5. Stir in the rice, chicken broth, diced tomatoes with green chilies, chili powder, cumin, paprika, and cayenne pepper.
6. Bring the mixture to a boil, then reduce the heat, cover, and simmer for 15-20 minutes, or until the rice is cooked and the liquid has been absorbed.
7. Stir in the cooked chicken and season with salt and pepper to taste.
8. Divide into individual containers and store in the refrigerator for up to 4 days.

10. Greek Chicken and Veggie Bowls

These Greek-inspired bowls are fresh, flavorful, and packed with protein. The combination of seasoned chicken, crisp vegetables, and a tangy tzatziki sauce makes for a delicious and satisfying lunch.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1 cup cooked quinoa or rice
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup crumbled feta cheese
• For the tzatziki sauce:
  • 1/2 cup plain Greek yogurt
  • 1/4 cup grated cucumber
  • 1 tbsp lemon juice
  • 1 clove garlic, minced
  • 1 tbsp chopped fresh dill

Instructions:

1. In a bowl, toss the chicken with olive oil, oregano, garlic powder, salt, and pepper.
2. Heat a skillet over medium-high heat and cook the chicken until golden brown and cooked through.
3. To make the tzatziki sauce, combine the Greek yogurt, grated cucumber, lemon juice, minced garlic, and dill in a small bowl.
4. To assemble the bowls, divide the cooked quinoa or rice among individual containers. Top with the cooked chicken, diced cucumber, cherry tomatoes, and red onion.
5. Drizzle with the tzatziki sauce and sprinkle with feta cheese.
6. Store in the refrigerator for up to 4 days. Keep the sauce separate until ready to serve for best results.

11. Burrito Bowls

These burrito bowls are a deconstructed version of a classic burrito, making them perfect for meal prepping. They are easily customizable with your favorite toppings and protein sources.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb ground beef or turkey
• 1 packet (1 ounce) taco seasoning
• 1 cup cooked rice
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• 1 cup salsa
• Optional toppings: shredded lettuce, diced tomatoes, shredded cheese, avocado, sour cream or Greek yogurt

Instructions:

1. In a large skillet, cook the ground beef or turkey over medium-high heat until browned. Drain off any excess grease.
2. Stir in the taco seasoning and 1/4 cup of water. Simmer for 5 minutes.
3. To assemble the bowls, divide the cooked rice among individual containers. Top with the seasoned meat, black beans, corn, and salsa.
4. Store in the refrigerator for up to 4 days.
5. When ready to eat, reheat the bowl and add your favorite cold toppings like lettuce, tomatoes, and avocado.

12. White Bean Caprese Salad

This refreshing and simple salad is a no-cook lunch option that is packed with protein from the white beans and mozzarella. It’s a perfect light yet filling meal for warmer days.

Protein per serving: Approximately 20g per serving
Cost: Affordable, using canned beans and fresh produce.

Ingredients:

• 1 can (15 ounces) cannellini or other white beans, rinsed and drained
• 1 pint cherry tomatoes, halved
• 8 ounces fresh mozzarella balls (bocconcini), halved
• 1/4 cup fresh basil leaves, chopped
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, gently combine the white beans, cherry tomatoes, mozzarella, and fresh basil.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. For best flavor, let the salad marinate for at least 15-20 minutes before serving.
5. Store in an airtight container in the refrigerator for up to 3 days.

13. Chicken Salad with Grapes and Walnuts

This classic chicken salad is a delicious and easy-to-make lunch option. The sweetness of the grapes and the crunch of the walnuts add a wonderful texture and flavor to the salad.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 2 cups cooked, shredded chicken
• 1/2 cup plain Greek yogurt or mayonnaise
• 1/2 cup seedless red grapes, halved
• 1/4 cup chopped walnuts
• 1 celery stalk, finely chopped
• 1/4 red onion, finely chopped
• Salt and pepper to taste
• Bread, croissants, or lettuce for serving

Instructions:

1. In a large bowl, combine the shredded chicken, Greek yogurt or mayonnaise, grapes, walnuts, celery, and red onion.
2. Stir until well combined.
3. Season with salt and pepper to taste.
4. Serve the chicken salad on bread or croissants, or in lettuce cups for a lighter option.
5. Store in an airtight container in the refrigerator for up to 4 days.

14. Salmon and Veggie Quinoa Bowls

This recipe is a great way to get a serving of healthy fats and protein in your lunch. The salmon is baked with a variety of vegetables and served over a bed of quinoa for a complete and satisfying meal.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on the price of salmon, but can be made more affordable by using frozen salmon fillets.

Ingredients:

• 1 lb salmon fillet, cut into 4 portions
• 1 tbsp olive oil
• 1 head of broccoli, cut into florets
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup cooked quinoa
• Salt, pepper, and lemon slices for seasoning

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large sheet pan, toss the broccoli, bell pepper, and zucchini with olive oil, salt, and pepper.
3. Place the salmon fillets on the same sheet pan, skin-side down. Season the salmon with salt, pepper, and a slice of lemon on each fillet.
4. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
5. To assemble the bowls, divide the cooked quinoa among individual containers. Top with a portion of salmon and roasted vegetables.
6. Store in the refrigerator for up to 3 days.

15. Hard-Boiled Egg and Avocado Toast

This simple and classic lunch is a great source of protein and healthy fats. It’s easy to prepare and can be customized with your favorite seasonings.

Protein per serving: Approximately 15-20g per serving
Cost: Affordable, using eggs and bread as the base.

Ingredients:

• 2 slices of whole-wheat bread, toasted
• 1 ripe avocado, mashed
• 2 hard-boiled eggs, sliced
• Salt, pepper, and red pepper flakes to taste

Instructions:

1. Spread the mashed avocado evenly on the toasted bread.
2. Top with the sliced hard-boiled eggs.
3. Season with salt, pepper, and red pepper flakes to your liking.
4. For meal prep, you can hard-boil the eggs in advance and store them in the refrigerator. Assemble the toast just before eating to prevent it from getting soggy.

16. Italian Pasta Salad with Grilled Chicken

This pasta salad is a refreshing and satisfying lunch that is perfect for meal prepping. The combination of grilled chicken, pasta, and fresh vegetables makes for a complete and balanced meal.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 8 ounces of your favorite pasta (rotini, penne, or fusilli)
• 1 lb boneless, skinless chicken breasts, grilled and diced
• 1 cup cherry tomatoes, halved
• 1/2 cup sliced black olives
• 1/4 cup chopped red onion
• 1/4 cup grated Parmesan cheese
• For the dressing:
  • 1/2 cup Italian dressing

Instructions:

1. Cook the pasta according to package directions. Drain and rinse with cold water to cool.
2. In a large bowl, combine the cooked pasta, grilled chicken, cherry tomatoes, black olives, and red onion.
3. Pour the Italian dressing over the salad and toss to combine.
4. Stir in the grated Parmesan cheese.
5. Store in an airtight container in the refrigerator for up to 4 days.

17. Shrimp and Avocado Salad

This light and refreshing salad is a great way to get a serving of seafood in your diet. The combination of shrimp, avocado, and a zesty lime dressing is both delicious and satisfying.

Protein per serving: Approximately 20-25g per serving
Cost: Varies depending on the price of shrimp, but can be made more affordable by using frozen shrimp.

Ingredients:

• 1 lb cooked shrimp, peeled and deveined
• 1 ripe avocado, diced
• 1/2 red onion, finely chopped
• 1/4 cup chopped fresh cilantro
• 2 tbsp lime juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked shrimp, diced avocado, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the shrimp mixture and toss gently to combine.
4. Serve immediately, or store in an airtight container in the refrigerator for up to 2 days.

18. Turkey and Cheese Pinwheels

These pinwheels are a fun and easy lunch option that is perfect for both kids and adults. They are easy to make ahead of time and can be customized with your favorite fillings.

Protein per serving: Approximately 15-20g per serving
Cost: Affordable, using deli meat and tortillas.

Ingredients:

• 4 large flour tortillas
• 8 ounces cream cheese, softened
• 1/2 lb sliced deli turkey
• 4 slices of provolone cheese
• 1/2 cup chopped spinach (optional)

Instructions:

1. Spread a thin layer of cream cheese on each tortilla.
2. Layer the deli turkey and provolone cheese on top of the cream cheese.
3. If using, sprinkle the chopped spinach over the cheese.
4. Tightly roll up each tortilla.
5. Wrap each tortilla roll in plastic wrap and refrigerate for at least 30 minutes.
6. When ready to serve, slice the tortilla rolls into 1-inch pinwheels.
7. Store in an airtight container in the refrigerator for up to 3 days.

19. Beef and Broccoli

This classic Chinese-American dish is a great option for a high-protein lunch. The beef is tender and flavorful, and the broccoli is cooked to a perfect crisp-tender. Serve it over rice for a complete and satisfying meal.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on the cut of beef, but can be made more affordable by using a less expensive cut like flank steak.

Ingredients:

• 1 lb flank steak, thinly sliced against the grain
• 1 tbsp soy sauce
• 1 tsp cornstarch
• 1 tbsp olive oil
• 1 head of broccoli, cut into florets
• 1/4 cup beef broth
• 2 tbsp soy sauce
• 1 tbsp brown sugar
• 1 tsp sesame oil
• 2 cloves garlic, minced
• 1 tsp grated fresh ginger
• Cooked rice for serving

Instructions:

1. In a medium bowl, toss the sliced beef with 1 tbsp of soy sauce and the cornstarch.
2. Heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the beef to the skillet and cook until browned. Remove the beef from the skillet and set aside.
4. Add the broccoli florets to the skillet and cook for 3-5 minutes, or until crisp-tender.
5. In a small bowl, whisk together the beef broth, 2 tbsp of soy sauce, brown sugar, sesame oil, minced garlic, and grated ginger.
6. Pour the sauce over the broccoli in the skillet and bring to a simmer.
7. Return the beef to the skillet and stir to combine.
8. Serve the beef and broccoli over cooked rice.
9. For meal prep, divide the beef and broccoli and rice into individual containers. Store in the refrigerator for up to 4 days.

20. Mason Jar Salads

Mason jar salads are a convenient and portable way to enjoy a fresh and healthy lunch. The key is to layer the ingredients correctly to prevent the salad from getting soggy.

Protein per serving: Varies depending on ingredients, but can be easily customized to be high in protein.
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• Your favorite salad dressing
• Hard vegetables (e.g., carrots, cucumbers, bell peppers)
• Grains or pasta (e.g., quinoa, chickpeas, pasta)
• Protein (e.g., grilled chicken, hard-boiled eggs, tofu)
• Softer vegetables or fruits (e.g., tomatoes, avocados, berries)
• Nuts and seeds
• Leafy greens (e.g., spinach, romaine, arugula)

Instructions:

1. Start by pouring your salad dressing into the bottom of a large mason jar.
2. Next, add a layer of hard vegetables. This will create a barrier between the dressing and the rest of the ingredients.
3. Add a layer of grains or pasta.
4. Add your protein of choice.
5. Add a layer of softer vegetables or fruits.
6. Add a layer of nuts and seeds.
7. Finally, fill the rest of the jar with leafy greens.
8. Screw on the lid and store in the refrigerator for up to 5 days.
9. When you’re ready to eat, simply shake the jar to distribute the dressing and then pour the salad into a bowl.