30 High Protein Lunch Ideas for Work You Can Meal Prep in Under an Hour

Until they try high-protein lunches for a week, many people are unaware of the advantages it brings to a workday. If your lunch was 60 percent rice with 20 grams of protein, then it would explain your 3 pm crash, 4 pm trips to the vending machine, and how you end up starving for dinner when you get home. The 30 lunches below are all guaranteed to have 20 grams of protein, with the majority containing 25 to 35 grams. None of the meals listed require more than 1 hour of prep on a Sunday, and some are just 5 minute pantry assembly tasks.

I have developed a few strategies regarding the packing of work lunches. Start with a protein anchor and then go from there (carbs, veggies, fats, sauce). Too many lunches running on carbohydrates and insufficient protein is a major reason why people are hungry by 3 PM. When you can, try to keep your wet and dry components separate. A divided container will keep crackers away from soggy hummus and lettuce dresses from soaking. Plan for Day 1 your salad dressings to avoid a difference of Day 1 salad to Day 4 salad and between lunch and utter disappointment. I have 30 rotations lunches, each including a reason it’s worth packing, true timing + visual checkpoints for cooking + assembling it, and a swap if our pantry and yours are in disagreement.

1) Sheet Pan Chicken

Why Sheet Pan Chicken is a winner: Each chicken sheet pan example will make 4 lunches. Plus, it has 28 grams of protein from a 4 ounce portion of cooked chicken thigh. This is most of what you need to stay full until 5 pm.

Start by preheating the oven to 425°F. On a single sheet pan, add 1.5 lbs of boneless, skinless chicken thighs, 1 lb of cubed sweet potatoes (or russet potatoes), 2 bell peppers (sliced), and 1 red onion (sliced). Drizzle with 3 tbs olive oil and spice with 1 tbs of paprika, 2 tsps of garlic powder, 1 tsp of dried oregano, and salt and pepper to your liking. Place pan in oven and roast for 25-30 mins. Dish is ready when the chicken can be cut without resistance, there is no pink (165°F in the thickest part), and the veggies show deep caramelization. The mixture can be split into equal portions to fill 4 lunch boxes. Leave to cool for 15 mins. The chicken can be stored in the fridge for 4 days and if covered by a wet paper towel can be microwaved for 90 seconds.

Swap: If you’re looking for the most forgiving option here go with the boneless skinless thighs. Chicken breasts are fine, but you’ll want to remove them after 22 minutes so they don’t overcook. If you’d like to add green vegetables, toss in broccoli florets for the last 15 minutes.

2) Chicken Pasta Salad

Chicken Pasta Salad, the short case: Chicken pasta salad serves as an example of a cold lunch that gets better as it sits. In fact, in a 1.5 cup serving, there are 30 grams of protein which, when combined with the chicken and pasta carbs, will keep you feeling full and energized for a meeting.

You will first want to boil one pound of either rotini, fusilli or penne. After it is done boilng, you will want to rinse it with cold water to stop the cooking. After that, take 4 cups of cooked chicken, that can be diced rotisserie chicken (it can be used for this as well), and mix it with the pasta. After that, take 2 cups of cherry tomatoes and cut them in halves. Then, take 1 cucumber and dice it. After that cut 1/2 a cup of red onion and mix it in. After that, take 1 cup of feta cheese and crumble it up, then, take 1/2 cup of fresh basil and chop it, finally, you will want to combine that with 1/3 cup of olive oil and 1/4 cup of red wine vinegar, along with 1 clove of garlic (minced), 1 tsp of Italian seasoning, and salt and pepper to taste. The salad will be completed when all of the ingredients have well coated all of the food and have chilled the food. The food can be prepped and sat overnight, this will help the food absorb the seasoning. The food is good for prepped for

Chickpeas can be used in place of chicken for a vegetarian option (Approx. 14 grams of protein per cup). Sliced black olives and bell peppers (both for color and texture) are good additions.

3) Turkey Hummus Wrap

Where Turkey Hummus Wrap earns its spot: A turkey hummus wrap is the 5-minute meal-prep lunch that brings about 28 grams of protein when you don’t overthink it, and the hummus does the work of both binder and flavor.

Spread 3 tablespoons of hummus on a large whole wheat or spinach tortilla. Use 4 oz of deli turkey (low sodium is better) along with 4-5 slices, and one cheese slice (choose cheddar, provolone or havarti), a small handful of baby spinach, chopped cucumber, diced bell pepper, and if you like, a few slices of red onion. I like to include shredded carrots as well. It helps to roll the wrap tightly at first, then fold in the sides, and roll from the bottom to the top. Chill the wrap by covering it with parchment paper or foil for at least 30 minutes, as this helps it stick together when you cut it. To avoid the filling spilling out, cut the wrap just before eating it. Finish by slicing it diagonally.

You could use a large lettuce leaf to make a low-carb version of this dish. For some variety, you could substitute roasted bell pepper hummus, beet hummus, or baba ghanoush.

4) Chicken Rice Bowls

Why Chicken Rice Bowls are Good: Chicken rice bowls are great for meal prepping – you can prepare 4 to 5 meals in just 30 minutes on a Sunday. Each 1.5-cup serving has over 30 grams of protein, and when paired with rice, it will give you plenty of carbohydrates to keep you full.

To prepare the rice, combine 1.5 cups of rice and 2.25 cups of water with salt to taste. Allow to cook for 18 minutes then fluff the rice. While that is cooking, in a bowl combine and marinate the following for a minimum of 30 minutes: 1.5 pounds of boneless skinless chicken thighs, 1/4 cup of soy sauce, 2 tablespoons of honey, 2 tablespoons of rice vinegar, 4 minced garlic cloves, and 1 tablespoon of minced ginger. After marinating, place the chicken on a skillet over medium high heat for 5 to 7 minutes on each side until the chicken is cooked all the way through and is no longer pink. Slice the chicken. Pack the following items separately: chicken and rice, veggies, and sauce. Each person can build their own bowl. Note: The sauce is a combination of 3 tablespoons of mayo and 1 tablespoon of sriracha. This bowl can be left dry if the sauce is packed separately from the chicken, rice, and veggies.

You can substitute it for cauliflower rice to lower the carbs. For vegetarian protein options, you can add edamame or seared tofu.

5) Tuna Bean Salad

Why Tuna Bean Salad Is a Great Addition: Tuna and white bean salad is packed with 25-30 grams of protein thanks to the canned tuna and beans. It is quick to make and actually tastes better the longer it chills in the fridge.

To create this, you’ll first drain the tuna (5 oz can) and put it in a bowl. Next, add one 15 ounce can of drained Cannellini or Great Northern Beans, a half cup of halved cherry tomatoes, a third of a cup of finely diced red onion, a quarter cup of freshly chopped parsley, 2 tbsp of capers, and 2 tbsp of chopped pitted olives. Whisk together 3 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 minced clove of garlic, add salt and pepper to taste. Drizzle over the salad and toss gently to combine. The salad is done when the beans have soaked up some of the lemon juice and everything is dressed and glossy. It can then be packed and stored in a covered container in the fridge. It is meant to be eaten cold or at room temperature. The salad will keep for 3 days in the refrigerator and as it sits it will taste better.

Swap: Use canned salmon (adds more flavor and slightly more omega-3s) for more variety. For more protein and added texture, add a hard-boiled egg.

6) Chicken Salad

Chicken Salad, what it brings: A classic chicken salad packed in lettuce cups or on bread brings about 25 grams of protein, and the celery and grapes add the crunch that keeps it from being one-note.

To make this chicken salad recipe, get a bowl and combine 3 cups of cooked chicken. It can be rotisserie or boiled chicken and even some leftover chicken is fine. Then add to the bowl 1/3 cup of mayonnaise, 1/4 cup of plain Greek yogurt, and 1/2 cup of diced celery. After that, toss in 1/3 cup of red grapes (cut in half), 1/4 cup of pecans or walnuts (if you have extra time toast them), and finally you will need 2 tablespoons of red onion or chives, salt and pepper. Put 1 teaspoon of Dijon mustard to tie everything together. The whole salad should be mixed together until all the part are evenly coated. To get the best flavor it is recommended to let the salad sit for 15 minutes but the longer the better. This salad can be served with croissants. It can also be served with crackers or lettuce wraps. Or it can be served on top of some salad leaves. You can keep it in the fridge for 4 days and than it will go bad.

You can. instead, use canned chicken (drained) for simplicity. To make it a curried chicken salad, substitute the dijon with 1 teaspoon of curry powder.

7) Salmon Quinoa Bowl

**Reasons to pack this for lunch:** This salmon quinoa bowl is an excellent lunch-prep option as it contains over 30 grams of protein from salmon and quinoa, as well as omega-3s which are often missed in most weeknight meals.

Preparation starts with cooking the quinoa. For this, add 1 cup of quinoa with 2 cups of salted water (2:1 ratio of water to quinoa) for 15 minutes. After that, fluff the quinoa and let it cool. For the salmon preparation, add some 4 salmon fillets to a sheet pan (6 oz each) and cover it with the mixture of 2 tablespoon olive oil + juice from 1 lemon+4 cloves of minced garlic + 1 teaspoon of dried dill (salt and pepper to taste). Then roast it for 10 -12 minutes. The salmon should flake from the power before being completely cooked in the center (this means the center should be translucent). Now we prepare the bowls. For each bowl, add 3/4 cup of the quinoa, 1 salmon fillet (either break it to pieces or keep it whole), 1 cup of mixed greens, 1/2 a sliced cucumber, 1/4 a halved cherry tomato, and sprinkle 2 tablespoons of feta cheese. Finally add a splash of olive oil with lemon to each bowl. The salmon should be mixed with the quinoa, and the greens, vegetables, and dressing should be added at lunch.

Swap: For a no-cook option, use drained canned salmon. Brown rice or farro could be used in place of quinoa.

8) Lentil Soup

Why Lentil Soup pulls its weight: Lentil soup is the bring-to-work lunch that warms up in 90 seconds and delivers 20+ grams of protein per bowl, and it gets better the second day.

Add 2 tablespoons of olive oil to a large pot and heat it on medium. When hot, add 1 diced onion, 2 carrots diced, and 2 stalks of diced celery. Cook for 6 minutes. Stir in 4 minced garlic cloves, 2 tablespoons of tomato paste, 1 teaspoon of cumin, 1 teaspoon of smoked paprika, and a pinch each of salt and pepper. Cook for 1 minute to bloom the spice (it should turn a darker color). Add 1.5 cups of rinsed lentils (either green or brown), 6 cups of broth, 1 (14.5 oz) can of diced tomatoes, and 2 bay leaves. Simmer for 30 to 35 minutes. The lentils should be tender but still hold their shape and the broth should be slightly thickened. Finish it with a squeeze of lemon and chopped parsley. Divide evenly into 4-5 containers for lunch (1.5 cups each) and reheat as needed. A side of crusty bread is a nice touch.

If you would like to have a smooth consistency to your soup, opt for red lentils, which take about 20 minutes to cook. In the last five minutes of cooking, feel free to add two cups of chopped kale or spinach for extra greens.

9) Egg Muffins

What Egg Muffins get you: Egg muffins are easy to prepare and pack for breakfast. Each 2 muffin serving has about 14 grams of protein, and a batch of 12 muffins will last you most of the workweek.

Set the oven to 350° F. In a bowl, combine 8 large eggs, 1/4 cup milk, salt & pepper to taste, and 1/2 tsp garlic powder and beat until mixed. Add 1.5 cups of any combination of the following ingredients: cooked and dried spinach, sautéed bell peppers, sliced cherry tomatoes, green onions, bacon or sausage (crumbled), ham (diced), and cheese (1/2 cup cheese will keep it from being greasy, but it will taste great if you add more). Generously grease a 12 cup muffin tin (this is very important because the egg will stick). Pour the mixture into the cups until they are 3/4 full. Bake for 18-22 minutes. They are done when they have a puffy light golden brown top, and a toothpick inserted should come out clean. Once they have all cooled, after about 5 minutes, cool in the pan and then slide a butter knife around the edges to lift them out of the pan. Finished muffins will keep for 5 days in the refrigerator and can be microwaved for 30 seconds for serving.

You also have the option of using cottage cheese (1/2 cup) instead of milk for a higher protein content and a creamier consistency. If you want to add some sweetness to the meal, you can use some cooked and chopped sweet potatoes.

10) Crunch Salad

Why Crunch Salad makes the cut: \crunch salads are great to pack because the greens won’t brown or get soggy, even after 4 hours. With added cheese, chickpeas, and seeds, you are getting over 20 grams of plant based protein per serving.

First, grab a large bowl. Add 4 cups of mixed greens (baby spinach and baby arugula are best since they are sturdier), 1 cup of shredded purple cabbage, 1 cup of grated carrot, 1 sliced bell pepper, 1 drained and dried with a paper towel 15 ounce can of chickpeas, 1/2 cup of crumbled feta cheese, 1/4 cup of toasted pumpkin or sunflower seeds, and Lastly, 1/4 cup of chopped fresh dill, mint, or parsley. In a separate bowl, mix 1/3 cup of olive oil, 3 tablespoons of red wine vinegar, 1 clove of minced garlic, 1 teaspoon of dijon mustard, 1 teaspoon of honey, and a pinch of salt and pepper to taste. Whisk to combine. Put the dressing into a separate small container to pour on at lunch. The salad is crunchy for 2 days after being dressed, and 4 days when it is undressed.

Swap: For animal protein, include cooked chicken, hard-boiled eggs, or salmon. For added substance, include cubed roasted sweet potatoes.

11) Cottage Cheese Toast Box

The case for Cottage Cheese Toast Box: A cottage cheese toast box is the savory lunch that delivers 20+ grams of protein from cottage cheese and bread, and the topping combinations turn it into something that doesn’t feel like cottage cheese.

Toast 4 slices of your chosen seedy, whole-grain, or sourdough bread and spread 1/2 cup of your chosen 4% or full fat cottage cheese (drained slightly to thicken) onto each slice. You may top them with cottage cheese and olive oil, black pepper, and flaky salt (Mediterranean). You may also choose to use cottage cheese and smoked salmon, capers, and red onions (Deluxe) . Dill and lemon may also be topped with cottage cheese and cucumbers (Greek). Additionally, you may use everything bagel seasoning and cottage cheese and avocado (California). Do not combine the cheese spread and toast mix, as this will make it messy when it comes to uniform assemble in the lunch line. If you prefer, you could choose to grab this pre-packed version: cottage cheese and cucumber and cherry tomato (halved) and seeds (small handful) with a seedy crispbread.

You could substitute for ricotta (which is creamier and a bit sweeter) instead of Greek yogurt. Greek yogurt occupies the same protein-anchor slot, but has a different texture.

12) Beef Broccoli Stir Fry

Where Beef Broccoli Stir Fry earns its spot: Beef and broccoli stir-fry is the meal-prep lunch that scales to 4 portions easily, and each cup of sliced beef gives you about 25 grams of protein.

Slice 1.5 pounds of flank steak thinly against the grain (this is what keeps it tender) and toss with 1 tbso soy sauce and 1 tbsp cornstarch. In a large frying pan, heat 2 tablespoons of oil over high heat. Place the beef in a single layer (do not overcrowd the pan; work in batches if necessary) and cook for 1-2 minutes on each side. Remove. Add 4 cups of broccoli florets and 1/4 cup of water, then cover and steam for 3 minutes. After those three minutes, cook for 30 seconds, and add 3 cloves of minced garlic and 1 tablespoon of grated ginger. Combine beef broth (3/4 cup), soy sauce (1/4 cup), brown sugar (2 tbsp), rice vinegar (1 tbsp), and corn starch (1 tbsp) in a bowl, mix/whisk, and add the sauce to the beef. Let it simmer for about 2 minutes until it’s shiny. Divide the cooked rice into 4 containers so that each one has 1 cup’s worth. Heats in 90 seconds.

For the swap, use sliced sirloin or skirt steak. Sliced chicken thighs will work the same way for a chicken version.

13) Pasta With Meat Sauce

What makes Pasta With Meat Sauce work: Pasta with meat sauce is the best option for lunch leftovers because the meat sauce improves as it sits. Additionally, the 1.5-cup serving size contains over 25 grams of protein from the ground beef along with the carbs from the pasta.

While cooking 1 pound of penne or rotini according to package instructions, heat 2 tablespoons of olive oil in a large pan over medium-high heat. Add 1 pound of 80/20 ground beef and 1 diced onion. Cook for 7-8 minutes, and do not disturb the meat too much so that a crust forms on the bottom. Drain some of the fat from the pan, leaving about 2 tablespoons. Add 4 minced garlic cloves, 2 tablespoons of tomato paste, 1 tablespoon of italian seasoning, and some salt and pepper. Cook for 1 minute. Then, add a 28 ounce can of crushed tomatoes and cook for another 8-10 minutes. Combine the mix with the cooked pasta and some starchy pasta water. Top with grated parmesan cheese. Divide into 4-5 containers for lunch, as the flavors develop after a night in the fridge. To reheat, microwave for 90 seconds while covered with a damp paper towel.

Swap: For a richer flavor, use Italian sausage (browned previously). For some extra greens, toss in a handful of spinach during the final three minutes of simmering.

14) Tofu Noodle Box

The tofu noodle box is another example of a great plant-based lunch with 20+ grams of protein. The noodles actually taste better cold because they’re Soba noodles instead of regular pasta.

To make this dish, start by cooking 8 oz of Soba noodles and cooling them down as per the instructions. Prepare your tofu by wrapping 14 oz of extra-firm tofu with two layers of paper towels and press with a heavy pan for 15 minutes. After the time is up, cut the tofu into cubes and sprinkle with 2 tablespoons of cornstarch, plus a pinch of salt and pepper. Heat 3 tablespoons of oil in a skillet over a medium-high flame and add the tofu in a single layer. Cook and turn every 2 minutes until they’re golden brown on all sides (approx 8-10 minutes total). While the tofu is cooking, prepare the sauce by mixing 3 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp honey, 1 tsp sesame oil, and 1 tbsp grated ginger and 2 minced garlic cloves. Then mix this sauce with the the noodles and tofu. Finally add 1 cup of shredded carrots, 1 sliced cucumber, 1/2 cup of thawed edamame, and 1/4 cup of chopped peanuts. Divide this into 4 containers and enjoy cold or at room temperature.

*Substitutions: For gluten-free options, please use rice noodles. If you prefer an animal protein, you may swap tofu for grilled chicken (sliced) or cooked shrimp.*

15) Shrimp Avocado Bowl

Why Shrimp Avocado Bowl belongs here: The Shrimp Avocado Bowl is an excellent choice for lunch. It contains shrimp, which provides 25 grams of protein. The shrimp are pre-cooked, which also makes this meal easy to pack.

Following the steps, cook 1.5 cups of rice and let it sit. Purchase 1 pound of cooked shrimp (peeled and deveined). This can be found at the seafood counter or the frozen section. Mix the shrimp with 2 tablespoons of olive oil, the juice from 1 lime, 1 minced clove of garlic, 1 teaspoon of smoked paprika, along with some salt and pepper to taste. Make four separate bowls, each containing 3/4 cups of rice, 6-7 shrimp, half an avocado (sliced), 1/2 cup of halved cherry tomatoes, 1/4 cup of drained black beans, a small bunch of cilantro, and lime. Top with a sprinkle of crumbled feta cheese or cotija cheese. Avocado can brown, keeping it separate until lunchtime is recommended. For sauce, a drizzle of sriracha mayo is good, or chipotle yogurt.

Replace the white rice with either brown rice or quinoa.
For a shelf-stable option, use chunks of canned salmon or tuna.

16) Chicken Burrito Bowl

Why pack this for lunch: One chicken burrito bowl is enough for this meal prep, and it is a meal prep staple that can be easily multiplied to 4-5 portions! Every bowl gives you over 30 grams of protein from the chicken and beans.

To prepare the chicken, start by combining 1/4 cup of lime juice, 2 tbsp of olive oil, 4 minced garlic cloves, 1 tbsp of chili powder, 1 tsp of cumin, 1 tsp smoked paprika, and add some salt and pepper to 1.5 lbs of boneless skinless chicken thighs. It’s important to let the chicken marinade for at least 30 min. Then, cook the chicken on both sides for 5-7 min until the juices are clear and the chicken’s internal temp reaches 165°F. Slice the chicken. For the rice, cook 1.5 cups and then mix in the juice of 1 lime and some chopped cilantro (this is your cilantro lime rice). In each of your 4 bowls, add 3/4 cup of rice, the sliced chicken, 1/2 cup of warmed black beans (drained and rinsed), 1/2 cup corn, and some salsa. Top with shredded cheese and place the sour cream in a small separate container (please separate the sour cream). This meal lasts 4 days in the fridge.

Swap: If you wish to skip marinading and cooking, you can use shredded rotisserie chicken. To add healthy fats, include diced avocado just before eating.

17) Protein Bento Box

The pitch for Protein Bento Box: A protein bento box is the adult version of a kid lunchable, and it can hit 30+ grams of protein when you build it right: one protein anchor, one carbohydrate, one fruit, one vegetable, one fat.

Build each compartment as follows: 4 ounces of sliced turkey or roast beef (alternatively, you can have 2 hard-boiled eggs or 4 ounces of cheese), 1/3 cup of seedy crackers or some crusty bread, 1 cup of cucumber, carrot, or bell pepper sticks with 2 tablespoons of hummus, a cup of grapes, or apple slices, or orange slices, and a small handful of nuts (or olives). The compartments are useful because if you mix wet and dry foods, your crackers will be soggy, and your carrots will become mushy and spoiled. To avoid these potential problems, a bento box with 4 to 5 compartments is recommended. As an added treat, you may include 2 small squares of dark chocolate to enjoy a sweet treat that feels much less like a \”healthy\” lunch.

Swap: Add cubed leftover roast chicken or grilled steak for variety. For added creaminess and a higher protein content, substitute with cottage cheese (1/2 cup).

Nathaniel’s Pantry Notes: The Sunday Protein Hour (One Cook, Four Lunches)

The most impactful thing I do for my workweek is spend 45 minutes on Sunday afternoon making one large batch of protein. It’s not a marathon meal prep. Cooking protein by the stove is one thing, but cooking it in the oven is another, and by the time I get to the end, I’ve got enough cooked protein to anchor 4-5 different lunches for that week.

Consider for every lunch the main bottleneck in the system is always the protein and further, since it takes the longest to prepare (chicken is 25 mins, beans an hour, and eggs are 10 mins, etc.), you will be able to get to the end of the week, require 5 mins to assemble the remaining lunches and once from any day where you have a bit of time, prepare the protein.

• The sheet-pan chicken move. 1.5 pounds of bone-in or boneless chicken thighs on a sheet pan, 25 minutes at 425°F. That’s 4 lunch portions of cooked protein for the week, ready to slice or shred into bowls, salads, wraps, or rice. Total active work: 5 minutes.

• The hard-boiled egg backup. While the chicken roasts, hard-boil 6-8 eggs on the stove (9-10 minutes in boiling water, ice bath, peel). Two eggs in a lunch box is 12 grams of additional protein; six eggs covers 3 lunches as the protein anchor on their own.

• The plant-protein add-on. If you eat plant-based occasionally, cook a pot of lentils or roast a can of chickpeas at the same time. Same oven, no extra work. Now you have 4-5 lunches of plant protein ready to grab.

• Don’t overcommit on day-of meal prep. Cook the protein on Sunday and the carbs/vegetables/sauces fresh each day if you can. Rice and quinoa cook in 15-18 minutes; vegetables sauté in 4. The protein is the time-sink. Solve that one and everything else is a 10-minute lunch.

The Sunday hour checklist: Preheat the oven (5 min). Season the chicken and place it on the pan. (3 min). Roast it (25 min, hands-off). While it cooks, boil some chicken eggs (10 min, no action needed). Portion these into containers (5 min). Done. In 45 minutes (most of which were just walking around the kitchen) you just prepared the protein for 4-5 weekday lunches.

18) Steak Salad

Why Steak Salad pulls its weight: Steak salad is an excellent option for a lunch due to its large portion size, as it includes left over steak from dinner. Additionally, 4-5 ounces of steak has over 30 grams of protein.

For flank steak, sirloin, or leftover ribeye, do a pre-cook of 1 pound each. For flank steak, sirloin, or leftover ribeye, do a pre-cook of 1 pound each. For flank steak, season with just salt and pepper, and make sure to get a medium rare. That means a 130 degree internal temperature. It should take about 4-5 minutes on each side. Thinly slice after resting for 10 minutes. Prepare 4 lunch containers: For each container, place 2 cups of mixed greens (use sturdier greens like arugula and spinach), 1 cup of cherry tomatoes halved, 1/2 cup of blue cheese or feta crumbles, 1/4 cup of red onion sliced thin, and 2 tablespoons of pecans toasted. To steak add four ounces sliced. Separately Mix and pack the dressing: 1/4 cup olive oil, 2 tbsp balsamic vinegar, 1 tsp Dijon mustard, plus some salt and pepper to taste. The salad will stay fresh for 3 days dressed (the greens lose some of their crispness) or 4 to 5 days not dressed.

Swap: Replace with leftover grilled chicken or pork tenderloin. Adding roasted sweet potatoes will make the salad more filling.

19) Tempeh BLT Sandwich

What Tempeh BLT Sandwich gets you: Tempeh BLT sandwiches are a good source of protein (over 20 grams!) and a filling option for your tommy’s meal. Tempeh, a cured soybean cake, is a great source of protein.

Slice 8 ounces of tempeh into slabs that are 1/4 inch thick. In a separate bowl, mix 3 tablespoons of soy sauce, 2 tablespoons of maple syrup, 1 tablespoon of liquid smoke (this is the BLT trick), 1 tablespoon of olive oil, and 1 teaspoon of smoked paprika. Then, marinate the tempeh slabs for 15 minutes (minimum). In a separate pan, pour 2 tablespoons of oil and heat it up at medium temperature. Place the tempeh in the pan and let it cook for 3-4 minutes on each side. Once the tempeh is golden brown and a little charred, take the tempeh off the stove. Place the tempeh on four slices of toasted whole-grain bread to construct four sandwiches. On each sandwich, spread either a mash of avocado or some mayo on each side. Then, add the tempeh, lettuce, sliced tomatoes, and sliced cucumbers. To keep your sandwich intact, wrap it in some parchment paper. For best results, cut your sandwich at an angle to prevent the ingredients from spilling.

Substitution: For the classic variation, substitute with real bacon (cooked, drained). To enhance the protein content further, you may add a fried egg.

20) Turkey Chili

Why Turkey Chili makes the cut: Turkey chili is the meal-prep lunch that scales to 6-8 portions easily, and a 1.5-cup serving brings 30+ grams of protein from turkey plus beans. Heats up great.

In a Dutch oven, add 2 tablespoons of oil and heat on medium-high heat. Cook for 6 to 7 minutes 1.5 pounds of 93/7 ground turkey and 1 chopped onion (Do not drain turkey as it is leaner than beef). Combine with 4 minced garlic, 1 chopped bell pepper, 2tbsp. of chili powder, 1 tbsp of cumin, 1 tsp of smoked paprika, 1 tsp of oregano, and 2 tbsp of tomato paste. Cook for 1 minute to bloom the spices. Add 1 (28 ounce) can of crushed tomatoes, 2 (15 ounce) cans of black and pinto beans (drained), 2 cups of chicken broth, and add salt to taste. bring to a simmer, cover partially and cook for 30 to 40 minutes. chili is done when it thickens enough to coat the back of the spoon. Then, divide into 4-5 containers for lunch. Add cheese, sour cream, and lime wedges on top.

Mild flavors can be achieved by substituting meat with ground chicken. For extra sweetness and color, add 1 cup of corn (frozen).

21) Protein Overnight Oats

The case for Protein Overnight Oats: Protein overnight oats are the breakfast that doubles as lunch when you want something sweet and filling. A jar has about 25 grams of protein and includes Greek yogurt and protein powder in the recipe.

Take a 16 oz mason jar or container then layer the ingredients in this order: 1/2 cup of rolled oats (not instant), 1/2 cup of plain Greek yogurt, 1/2 cup of any kind of milk, 1 scoop (about 25-30 grams) of protein powder (vanilla or unflavored), 1 tablespoon of chia seeds, 1 tablespoon of maple syrup or honey, and a pinch of salt. Mix all the ingredients and then keep in refrigerator for 6-8 hours (the longer the better). The oats are ready if you can keep a spoon in and it doesn’t fall. For lunch, pack a separate small container for toppings: 1/4 cup of fresh berries, 1 tablespoon of nut butter, and a small handful of granola or chopped nuts. To keep the granola crunchy, the toppings can be stored separately.

Swap: To make it even higher in protein, swap yogurt for cottage cheese (1/2 cup). For a chocolate version, add a tablespoon of cocoa powder.

22) Sardine Snack Plate

Where Sardine Snack Plate earns its spot: A sardine snack plate is the savory protein lunch that uses pantry staples to hit 25+ grams of protein in 5 minutes, and modern oil-packed sardines are the most underrated canned fish.

Open one or two 4-5 ounce tins of oil-packed sardines (preferably in olive oil instead of water). In a divided container, include 4-5 whole grain crackers (or seedy bread), sliced olives, sliced cucumbers, halved cherry tomatoes, a hard boiled egg, a lemon wedge, and a small container of mustard or aioli, or something else of your choice. Drizzle some of the sardine oil over the crackers or bread for flavor. Pairing the sardines with crunchy elements and something acidic will really increase the flavor for an excellent experience. The assembled meal can last 2-3 days. The oil that sardines have will seep out, but that should not be a concern.

Swap: A protein-anchor slot is filled by either smoked mackerel or oil-packed canned tuna. To vary the taste, you can also add a small piece of a strong cheese (manchego, aged cheddar).

23) BBQ Chicken Salad

What makes BBQ Chicken Salad work: A BBQ chicken salad is an easy way to repurpose leftover BBQ chicken into a meal in 5 minutes. The sauce that is used in the dressing distinguishes this from a regular chicken salad.

For 4 lunches, shred 3 cups of chicken (this can be a rotisserie chicken, some you have leftover or you can make a quick poached chicken). Mix with 1/2 cup BBQ sauce, 1 tbsp apple cider vinegar, and 1 minced garlic clove. Get 4 large containers. Into each one, put 2 cups of either romaine or mixed greens, 1/2 cup corn (you can choose frozen, thawed, or canned), 1/2 cup black beans (drained), 1/2 cup halved cherry tomatoes, 1/4 cup red onion (sliced thin), 1/4 cup blue cheese or cheddar (crumbled), and a small handful of crushed tortilla chips, and BBQ chicken on top. For a dressing, pack ranch or BBQ-ranch (3 tbsp mayo + 1 tbsp BBQ + 1 tsp vinegar + thin with buttermilk). To keep them crunchy, include tortilla chips with lunch.

You can use pulled pork or smoked brisket as a substitute. If you’re looking to add some heat, try adding diced jalapeños.

24) Feta Chickpea Bowl

Why Feta Chickpea Bowl belongs here: Feta Chickpea Bowl, a Mediterranean chickpea and feta based protein source lunch option with 18-20g protein, gets better when packed as the flavors develop overnight.

To prepare these lunches, you will need to combine two 15-ounce cans of chickpeas (drain them and dry them with a paper towel), 1.5 cups of halved cherry tomatoes, 1 cup of diced cucumber, 1/2 cup of finely chopped red onion, 1/2 cup of Kalamata olives ( pitted), and 1 cup of crumbled feta. Finally, you will need to add 1/4 cup of chopped parsley, 1/4 cup of dill or mint. To prepare the dressing, combine 1/3 cup of olive oil, 1/4 cup of red wine vinegar, 2 minced garlic cloves, 1 teaspoon of oregano, and salt and pepper to taste. Combine the dressing with your salad and store in the refrigerator. The Next day, your salad will taste better as the chickpeas will have soaked up the dressing. Store the salad in 4 containers and put a wedge of warm pita on the side.

To make your bowl more filling, add cooked quinoa for more protein. If you want a creamier texture, substitute chickpeas for cannellini (white bean) beans.

25) Chicken Fried Rice

Chicken fried rice

Chicken Fried Rice, the argument: Chicken fried rice is the meal-prep lunch that uses leftover rice to make a takeout-style dinner that reheats beautifully, and 4-5 ounces of chicken plus the eggs brings 30+ grams of protein.

The night before: cook 1.5 cups of rice and refrigerate (cold rice is the only kind that works for fried rice). The next day: In a large skillet or wok, add 2 tablespoons of oil and heat on high. Add 1 pound of diced boneless and skinless chicken thighs, cooking for 5 to 6 minutes, or until finished and just starting to brown. Push to one side. Lightly scramble the three eggs you just poured in, for about 30 seconds. Distribute and level 4 cups of cold rice evenly into the pan, then allow it to cook undisturbed for one minute. In addition to the ingredients, include 1.5 cups of frozen mixed vegetables, 3 minced garlic cloves, and 4 sliced green onions. Drizzle the mixture of 1/4 cup soy sauce, 1 tablespoon sesame oil, and 1 teaspoon fish sauce on top. Portion into 4 containers. Heats in 90 seconds.

Swap: Replace chicken with shrimp, pork, or tofu. For a lower carb option, choose cold cooked cauliflower rice.

26) Ranch Dip Box

Why Ranch Dip Box pulls its weight: A ranch dip box is a protein-snack lunch where cottage cheese or Greek yogurt are the bases of a high-protein ranch dip. The dippers provide fiber and crunch.

You can make the dip by mixing the following ingredients: 1 cup of cottage cheese or plain Greek yogurt, 1/3 cup mayo (omit for less fat), 1 tbsp dried dill (or use fresh), 2 tsp garlic powder, 1 tsp onion powder, 1 tbsp fresh chives/scallions (finely chopped), and, of course, salt & pepper to taste. For the best result, use a food processor to get a nice creamy texture. For the box: 1/3 cup of the dip in a small container, then add 1 cup of veggie dippers (choose from carrot sticks, celery sticks, sliced cucumber, snap peas, sliced bell peppers, baby tomatoes), 1 hardboiled egg, 5-6 olives, and a smidgen of whole grain crackers. Just the cottage cheese ranch dip has around 18 grams of protein.

For a dairy-free option, replace the dip base with blended silken tofu. To make it buffalo ranch, add 1 tablespoon of buffalo sauce.

27) Roast Beef Roll Ups

What Roast Beef Roll Ups get you: Roast beef roll-ups are the no-cook protein lunch that takes 5 minutes to assemble and brings about 25 grams of protein per serving, and the format makes them portable.

For each roll-up, use 2-3 slices of deli roast beef (about 3 ounces total). For the di and meat spread, use horseradish cream (1 tbsp of sour cream + 1 tsp of prepared horseradish + a little salt). In addition to the meat and spread, add provolone or muenster cheese, a thin strip of cucumber, and a couple of baby spinach leaves. These can be wrapped up however you want, and you can make some cut them into pinwheels or leave them as logs. Quite a few roll-ups work for each lunch and can be served with carrot sticks, sliced cherry tomatoes, and small pieces of fruit. For the roast beef, if you can, use lower-sodium deli roast beef as the regular stuff is salty and an upgrade from the other options.

You can use turkey or ham to create different variations. For extra crunch, substitute sliced bell pepper for cucumber.

28) Chicken Caesar Salad

Why Chicken Caesar Salad makes the cut: A chicken Caesar salad is the lunch that uses leftover or rotisserie chicken to hit 30+ grams of protein, and the Caesar dressing keeps the salad from getting boring by day three.

To prepare 4 lunches, you need to chop 4 cups of romaine hearts (use the hearts, not the outer loose leaves which wilt quickly). Divide into 4 large containers. In each container, add 1 cup sliced or shredded cooked chicken (the quickest option is rotisserie), 2 tbsp of grated parmesan, 1/4 cup of croutons or seed crackers (pack separately so they stay crunchy), and 1 hard boiled egg (cut in half). Dress with 1/3 cup of mayonnaise, 2 tbsp of grated parmesan, 1 tbsp of lemon juice, 1 tsp of Dijon mustard, 1 tsp of Worcestershire sauce, 1 squeeze of anchovy paste, and 1 clove garlic (minced). Dressed, they will last 3 days (the greens will wilt) and undressed, they will last 4-5 days.

You may use grilled shrimp or salmon instead. Additional roasted sweet potato cubes can be added for a more substantial salad.

29) Miso Soup

Case for Miso Soup: Miso Soup is a lunch option that is warm and provides 12-15 grams of protein if you add tofu, edamame, and an egg. It can stay warm in a thermos for hours.

For the thermos lunch: Take 2 cups of water/ vegetable broth and heat to a simmer in a small pot. Add 1/2 a cup of cubed firm tofu, 1/2 a cup of frozen shelled edamame, 1 cup of baby spinach, 2 sliced green onions, and 1/2 a teaspoon of (grated) ginger. Simmer for 3 minutes. Off the heat, whisk 2 tablespoons of white/red miso paste with a ladle of the hot broth in a different bowl till smooth; then return it to the soup. Add to a pre-heated thermos (fill it with boiling water for 1 minute, pour it out, then pour in the soup). The soup stays warm for 4-5 hours. You may eat this with a side soft-boiled egg for added protein, or you may stir it in to the broth to make it richer.

For a heartier soup, consider adding rice noodles or cooked and drained soba noodles. If you’re looking to add a meat protein, use chicken broth and shredded chicken.

30) Peanut Butter Sandwich

Out of all the options on this list, I find myself coming back to the sheet pan chicken the most. The ideal meal prep requires 35 minutes on a Sunday and results in 4 lunches that are each packed with 28 grams of protein. This meal prep requires no thought to be given to lunches from Monday to Thursday. The other option is the protein bento box. An assembled 15-minute lunch appears to have a greater value with sectioned containers than without. If you’re looking to find a landing location, start with one of those two. High-protein lunches don’t have to be cold chicken breast on lettuce. The goal is to reduce the amount of times you have to make a lunch decision to one time a week instead of five.

Nathaniel Lee

Nathaniel Lee is the self-taught chef and recipe developer behind HomeViable. No culinary school, no nutrition degree. He learned by watching, tasting, and refusing to stop asking why. Every recipe here teaches something. He wants you to understand your food, not just cook it.