Hitting 30 grams of protein at lunch doesn’t have to mean sad desk meals. However, just rotating some basic ingredients like some quick cooking grains, beans, Greek yogurt, canned tuna, or rotisserie chicken can create many different filling, transportable, and time sustaining lunches.
These ideas are intended for work, and are realistic, easily packable, low effort, and easy to repeat. Different brands and serving sizes have different amounts of protein, so consider “30g” to be something achievable with the right amount.
Contents
- 1) Turkey Hummus Wrap
- 2) Chicken Quesadillas
- 3) Protein Snack Plate
- 4) Tuna Bean Salad
- 5) Chicken Burrito Bowl
- 6) Salmon Grain Bowl
- 7) Chicken Caesar Salad
- 8) Cottage Cheese Protein Box
- 9) Chicken Salad with Greek Yogurt
- 10) Lentil Pasta Salad
- 11) Muffins with Egg and Turkey
- 12) Bowl of Rice and Shrimp
- 13) Chicken Sweet Potato Meal Prep
- 14) Beef Veggie Stir-Fry
- 15) Tofu Noodle Bowl
- 16) Turkey Chili
- 17) Chicken Shawarma Bowl
- 18) Chicken Meatballs
- 19) Chicken Soba Salad
- 20) Greek Orzo Salad
- 21) Chicken Thighs and Veg
- 22) Turkey Burger Salad
- 23) Sushi Bowl
- 24) Steak Farro Salad
- 25) Rice Bowl with Tempeh
- 26) Chicken Broccoli Alfredo
- 27) Chicken Bean Soup
1) Turkey Hummus Wrap
Place 4 to 6 slices of turkey on a whole wheat tortilla. Spread a thick layer of hummus for flavor. A small addition of cooked edamame provides 30g of protein without having to make the wrap huge.
Be sure to keep the greens dry, otherwise the wrap will be soggy by lunchtime. A very small portion of mustard or pickled onions can add some kick without effort.
2) Chicken Quesadillas
You can easily customize quesadillas and prepare them in no time. You can try different combinations of shredded chicken, black beans, and cheese to achieve 30g without a large serving size. Another way of putting this is cook until crisp, cool, pack it up so it doesn’t steam and get soggy. For dippers Salsa or Greek yogurt can be used.
3) Protein Snack Plate
Some days you want zero assembly. This product is designed for that very purpose! You can take a piece of jerky and a few ounces of cheese to reach 30g fast. Add some fruit or chopped vegetables to your meal, so it doesn’t feel like just a bunch of snacks. You can further increase the protein content by adding a single serving of Greek yogurt. Since jerky brands differ in terms of sodium levels, check the nutrition label.
4) Tuna Bean Salad
Combine one can of tuna with about 1/2 cup of mayo. Drain and rinse canned white beans, then combine them with some lemon juice, olive oil, salt, and pepper. It’s also nice and simple and most people appreciate that there is no heavier dressing, and you can leave the mayo out too. For a little crunch, you can throw in some celery or cucumber and pair it with crackers or pita. If you are concerned about the odor, it’s best to eat it cold and keep it sealed until you eat to avoid any smell issues.
We really like this spread on crackers. Ritz style butter crackers are perfect as they balance out the acid from the lemon juice.
5) Chicken Burrito Bowl
Use 4-5 oz cooked chicken breast. To boost the black bean serving to approximately 30 g (which is typically over 30 g), add 1/2 cup. For added crunch, feel free to toss in some ready-to-eat rice, salsa, and a bit of lettuce or sautéed peppers. This dish refrigerates well and is great to microwave at the office. If you prefer it creamier, you can substitute a dollop of sour cream for some plain Greek yogurt.
6) Salmon Grain Bowl
Game Changer! Salmon Pouches can be the best protein option for lunch at a desk. You don’t drain them, and they don’t require a can opener! Just one pouch and a cup of cooked quinoa and a heap of chopped vegetables, and finish it off with a yogurt-lemon-dill sauce. It can be eaten cold, so you don’t have to worry about reheating it! To save some time, you can use quinoa or brown rice that you can microwave.
7) Chicken Caesar Salad
To create a protein-packed chicken salad for lunch, the goal is about 5 oz of cooked chicken. For your salad, pack the romaine, parmesan, and Caesar dressing separately and keep the crouton crunchies separate from the rest of the salad; if packed correctly, the option to make it yourself is fantastic and they won’t get soggy. If you want to make it more filling, add roasted chickpeas or cherry tomatoes.
8) Cottage Cheese Protein Box
Cottage cheese has a lot of protein, and you can add sweet or savory sides to it with no prep needed. Generally, you’ll want to combine about 1 cup cottage cheese with 3-4 oz of deli turkey to meet target consistently. Add some fruit for freshness and a handful of nuts for sustenance. If you want it more savory, you can pack some pepper, everything seasoning, or hot sauce to take it up a notch.
9) Chicken Salad with Greek Yogurt
If you want a bright and tangy flavor and possibly a little bit more protein, you can substitute the mayo for plain Greek Yogurt. Mix chopped cooked chicken, diced celery; and some grapes or dried cranberries can provide a sweet option. Put everything into a pita so it is more likely to stay intact. A protein option could be a hard boiled egg.
10) Lentil Pasta Salad
Pasta made from lentils or chick peas has more protein than normal pasta so answering the question about the protein content is made simpler. Combine it with some diced carrots, then add about 4 ozs of chicken or a decent quantity of fresh mozzarella. An easy dressing of olive oil, lemon, and garlic gives it a light taste which is nice. It tastes better the next day.
11) Muffins with Egg and Turkey
You can make muffins with eggs, turkey, and some cheese if you add some veggies before baking you will have more. This is what you eat for lunch when you have a lot of meetings. You can just reheat them because they are clean to eat. Add a piece of fruit, eat 3 or 4, and it is a meal that you can do while working.
12) Bowl of Rice and Shrimp
Shrimp is an easy option packed with protein. Making shrimp is simple and requires around 6-8 oz for 30g of protein. A simple recipe is soy sauce with honey and garlic. If you want to keep it warm, heat all the food up after lunch and keep the shrimp in the fridge. While this may resemble takeout, it has more protein and is less work than takeout.
13) Chicken Sweet Potato Meal Prep
An easy weeknight meal option is a rotisserie chicken as it is so easy and makes lunches at the office so simple! Combine that with some roasted sweet potatoes and a green veggie for a solid meal that reheats so well! To switch up the taste in your meals every day, keep a jar of salsa verde or hot sauce at home for your cooking.
14) Beef Veggie Stir-Fry
Feel that “real lunch” vibe with some cooked lean beef strips (about 5oz). For stir fry, frozen mixed veggies make meal prep so much easier so you can just dump them over some rice or cauliflower rice. The sauce can be simple soy sauce, diced ginger and a dash of your choice, rice vinegar. Prepare it for dinner and make sure to prepare enough so lunch is sorted as well.
15) Tofu Noodle Bowl
Tofu can definitely reach 30g; simply use a firm portion (about half a standard block) and press it so it browns nicely. Toss with noodles and a peanut sauce made using peanut butter, soy sauce, lime, and a bit of water. You can also add some crunch with shredded carrots or cucumber. If you want more protein, you can use edamame or a higher protein noodle.
16) Turkey Chili
Turkey chili is probably one of the easiest “cook once, eat three times” lunches. Ground turkey and beans can easily get you to 30g in a medium to large bowl. It freezes really well, so when you’re busy you can have individual portions of it stored for weeks. To keep extras fresh, toppings (cheese, Greek yogurt, and diced onions) should be stored separately.
17) Chicken Shawarma Bowl
Just by using shawarma style spices such as cumin, paprika, garlic, and a touch of cinnamon, you can transform bland chicken into an extraordinary dish! Toss in roasted chickpeas and a yogurt sauce to add an additional 30g of protein. It’s so good over rice, greens, or tucked into a pita! If you keep the sauce separate, you’ll maintain the crispness of the bowl for longer.
18) Chicken Meatballs
Chicken meatballs alongside your protein target. If you’re prepping a filling lunch, combine 5-6 meatballs with couscous and a variety of roasted vegetables. Your meal will still taste great after reheating due to the herbs, and parmesan and garlic provide lots of flavor. It feels nice to dip some into a bit of marinara.
19) Chicken Soba Salad
The cold soba salad is a refreshing change from the warm microwave meals. Be sure to add plenty of sliced chicken breast. Cabbage is great for packing and stays crunchy, so you can add more protein and mix it all with a sesame-soy dressing. If you want some spice, you can add chili crisp (just not at your desk, unless you dare!).
20) Greek Orzo Salad
Orzo salad is one of those meals where it can be refrigerated overnight and still tastes fresh. For a protein and salty touch, add chicken along with lots of feta. Dress it with olive oil, lemon, oregano, and a little bit of garlic. By noon you won’t be sad when you realize you can keep everything in a single container.
21) Chicken Thighs and Veg
Chicken thighs stay juicy, leftovers seem a lot more exciting. Cooked chicken thighs have about 30g protein, and two small to medium thighs will get you equal to (or over) 30g protein. If you want to minimize cooking sessions, roast all your veggies together in one pan. A little lemon juice will freshen it up!
22) Turkey Burger Salad
You can sub the bun and turn the turkey burger a straightforward high-protein lunch. One simple meal idea you can follow includes a big platter. A large single patty can offer nearly thirty grams, and paired with a pre-packaged salad kit, it can make for a great easy meal option. Don’t add the dressing to the salad until you’re ready to eat. As for carbs, you can add a small whole wheat roll or a portion of fruit.
23) Sushi Bowl
You get the sushi experience without the rolling. Just add some rice and crunchy cucumber to your cooked salmon (leftover works great) or a tuna pouch. Soy sauce + mayo or Greek yogurt (add some srircha if you wish) is a nice addition. Seaweed snacks can be packed separately and crumbled on top at lunch.
24) Steak Farro Salad
If you cook steak for dinner, it is worth saving some for lunch. Slice it thin and mix it with farro and greens so it becomes a salad and not just leftovers. A quick vinaigrette with some parmesan a. Cold or room temperature, you don’t have to reheat the meat.
25) Rice Bowl with Tempeh
For lunch that doesn’t feel like “diet food” have a good portion of rice and veggies, with a good amount of high protein, nutty tempeh which is easy to pan fry. A soy-ginger glaze or it goes very well and reheats great with it. If you’re new to tempeh, you can steam it briefly before browning to reduce any bitterness.
26) Chicken Broccoli Alfredo
Alfredo can still be work-lunch friendly. This is something that you can meal prep on Sunday and have for a couple meals throughout the week, or if you make it for dinner, it’s perfect for a high protein lunch the next day. Plus, this is an easy way to get your daily serving of veggies in!
27) Chicken Bean Soup
Chicken Bean Soup is an easy recipe that is also high in protein. You can use Greek yogurt instead of full-fat cream for a creamy consistency. To add flavor, put a bit of garlic in the sauce. For additional ingredients, chicken and broccoli are the best so that it’s not just a carb fest. When you are warming it up, add a bit of water and stir it before you microwave it.
One of the simplest methods for including a high-protein meal in your pack is preparing an easy chicken and bean soup. Use plenty of shredded chicken plus white beans, and allow it to simmer to allow the flavors to intermingle. It is forgiving; if you mix it up and add other vegetables, it will still be tasty. Put a slice of bread or some crackers in another container to keep them crisp.
