39 High-Protein Meal Prep Lunches That Still Taste Good on Day Four

I love meal prepping because it means I get to enjoy some peace on Sundays while I get to build up a collection of prepped meals in my fridge. I end up working on a self-type of deal because I get to Day Three and want to explode.

I eat the same lunch every day. It is high in protein, can be eaten cold, and is easy to make in the microwave. Expect to see repeatable ingenious building blocks of chicken, beans, yogurt, tofu, and tuna, along with some sauces that are intriguing without giving your desk a dock smell.

1) Chicken Rice Boxes

I’m not gonna lie, this may be “default setting” meal prep, but it works, for obvious reasons. Roast or grill a batch of chicken, keep the rice on the bland side, and do something with the broccoli so it doesn’t taste like a wet apology.

I love a nice lemon-garlic pan sauce, and it really makes everything pop! If you get bored, you can pretend that you planned to switch the rice for quinoa all along.

2) Turkey Taco Bowl

I can’t even guess how many times this helped save me from going out to eat. Brown lean ground turkey with seasoning like cumin, chili powder, and garlic. Then, mix it with some black beans and sweet corn.

I add a little salsa and a bit of Greek yogurt (which is basically a workout version of sour cream). I keep the lettuce separate to stay fresh because if I don’t it gets all soggy.

3) Salmon Lentil Salad

I really like cold salmon! The first time I tried it I was super surprised because I didn’t think I would like it. First you have to roast the salmon, then break it up and put it on lentils mixed with dill and lemon and some crunchy cucumber.

They’re a good protein and fiber substitute and are really versatile! They also don’t get mushy after a few days which is awesome. If you’re sensitive to fish smells, you might want to eat this one at home. It’s also a good idea to pick a really well-sealed container so that you don’t make enemies.

4) Chicken Shawarma

Shawarma spices make regular chicken way more exciting. I marinate thighs or breasts in cumin, paprika, turmeric, garlic, and lemon, then roast until the edges get a little char.

Eat it with rice and a salad that you chop. Also, keep the garlic yogurt in a small separate cup so that it does not get mixed in with the rice. This lunch makes you feel lucky and accomplished!

5) Steak and Sweet Potato

I don’t do steak meal prep every week or my budget would stage a protest, but it’s ideal for a “treat yourself, but make it sensible” run. Slice it thin so it reheats gently. Prepare the steak to your liking and roast the sweet potatoes till caramelized.

The secret is chimichurri sauce (made of parsley, garlic, vinegar, and olive oil). It keeps the leftovers tasting fresh. If you are reheating the steak in the microwave, use low power, or else it will turn into shoe leather.

6) Tuna White Bean Salad

This is what I throw together to feel like an adult when I neglect to go to the store. Mix the tuna with the beans, lemon, olive oil, parsley, and red onion and let it rest to let the flavors calm down and meld.

It is nice and easy to take, and definitely not too little. If you want it to be extra crunchy add some chopped celery (I usually do because I’m that kind of person).

7) Greek Chicken Pasta Salad

People make fun of pasta salad because it reminds them of potlucks. But this version is nice, and you can even put it in your lunch! Use high-protein pasta if you like, toss with chicken, tomatoes, cucumber, olives, feta, and oregano.

To make sure the dressing doesn’t get greasy in the fridge, keep it light! Lemon is great with olive oil and a little bit of Dijon. This is also one of the few lunches that is perfectly ok cold. Being able to eat it cold is more convenient than people want to admit.

8) Egg Roll Bowl

By the book, this is simple. In practice, you will underestimate how much cabbage fits in a pan: every time. Brown the ground turkey with the ginger and garlic.

The next step is to shred the cabbage and carrots and cook them until they are tender but not mushy. A splash of soy sauce and a little toasted sesame oil give it that takeout style comfort. I like it with rice, but it is hearty enough to eat on its own.

9) Peanut Noodle Bowls

Tofu meal prep can be great if you get used to the texture. Press and bake the tofu, and feel free to use as much salt as you’d like!

Toss noodles with peanut sauce (peanut butter, soy sauce, lime, a little honey), then add tofu and crunchy veg. This stays good in the fridge, and the sauce actually gets better overnight, like it had time to think.

10) Turkey Meatballs

I make a double batch of meatballs, and I put half of it in the freezer. I do this because I do not trust Future Me. Use lean turkey, add an egg, breadcrumbs, and plenty of garlic and parsley to keep them tender.

The marinara sauce is really tasty and the zoodles help keep it feeling light but still like it’s a meal. If you don’t want to use zoodles, you can use regular pasta. Just make sure you change the amount you take!

11) Shrimp Quinoa Bowl

You won’t have to spend a lot of time in the kitchen for this recipe. Perfect for Sundays where all you want to do is nap! You could also add black beans and quinoa for some more protein. To get started, you’ll want to sauté your shrimp with some chili powder, garlic, and lime.

For some extra crunchy texture you can add cilantro and chopped bell pepper. Though the food can last longer in the fridge if it is cold, I would suggest that you eat this within around 2-3 days for the best texture.

12) Chicken Caesar Salad Jars

Salads can be pretty boring but that’s usually because we don’t add protein or anything crunchy. To make it look good, add your dressing first, then put in your chunky foods like chicken and parmesan, and top it with romaine to keep it nice and crunchy.

Don’t put the croutons in the salad unless you want soggy bread (which some people may want, I guess that’s fine). You could add a boiled egg to increase the protein even more.

13) Chicken Caprese Bowl

Cottage cheese? No cooking is required, and it is very satisfying and high in protein. I understand why it is trending. To add substance for a more filling lunch, sliced chicken can be added. Then, add some cherry tomatoes, a little basil, some black pepper, and finish it off with a drizzle of balsamic.

No pans are needed, plus it has a fresh taste and a creamy texture. If you don’t like cottage cheese, blend it and it’ll be whipped and become more special.

14) Salsa Verde Chicken

This is my lazy-week MVP: chicken + salsa verde + a little cumin in the slow cooker, then shred. This goes great with rice, tortillas, salad greens, or roasted potatoes.

When I made it the first time, I actually demolished it while I was standing at the counter and “portioning” it. As for how I demolished it, that should speak for itself. Add beans for more protein and to stretch it out over the week.

15) Feta Chickpea Bowls

You may think that chickpeas and feta cheese sound unhealthy together, but they are soothing and extremely easy to combine into a delicious lunch. For added texture, roast the chickpeas until crispy, and bake the feta cheese if you want your tomatoes jammy.

Next, add chopped cucumber and herbs into your bowl. If you do not add chicken or tuna, it is not the most protein rich option on the list, but for the average person, it is okay and will keep you full. I also prefer a spoon over a fork. Less mess, less regret.

16) Chicken Fried Rice

Try to use rice that was cooked the day prior, as fresh steam rice will become mushy and stick together as you stir it. Stir-fry with diced chicken, edamame, and scrambled egg, then season with soy sauce and a touch of sesame oil. You’ll forget how long the line is for the office microwave because it doesn’t get watery and reheats really well!

17) High-Protein Snack Box

Some weeks, I can’t make an extra hot lunch, so this is really helpful for me. Pack sliced turkey, cheese, a hard-boiled egg or two, and crackers or pita, plus fruit for sanity.

It’s strong in reliability and somewhat oddly satisfying. For more substance, you could add roasted chickpeas or a small cup of hummus.

18) Beef and Broccoli

This is a classic for a reason! It hits the protein goal without tasting like diet food. Stir-fry sliced beef and broccoli, then combine with a simple sauce (soy, garlic, ginger, a touch of cornstarch slurry).

The sauce is absorbed and makes the dish lighter. When making sauces to meal prep, make sure to thicken your sauce before the prep. As thinner sauces sit overnight in the fridge, they become watery.

19) Deconstructed Chicken Burrito

I make these when I want a lunch that feels like I bought it from a restaurant. Season the chicken well. You can add the avocado the day you eat it, but go ahead and mix in the black beans, rice, and pico.

The main idea is the difference in temperatures: the protein is warm, the salsa is bright, and there is something creamy. If you are watching your sodium intake, be careful with packaged salsas. People can react very differently to salty lunches (enter the afternoon thirst).

20) Protein Pasta

I’m not against using shortcuts, especially with adding flavor, chicken sausage is a quick option. You can sauté the sliced sausage, stir in the spinach until it wilts, and then combine it with the pasta and a basic tomato sauce.

You can bump the stats with a little more protein by swapping in a higher protein pasta. This is one of those meals that reheats well and doesn’t turn sad.

21) Teriyaki Chicken

I usually cut/store-bought teriyaki sauces with soy sauce/ginger. They tend to be real sweet. Make and glaze your chicken and serve with snap peas for a nice crunchy addition.

This has ‘weekday lunch’ written all over it. It’s direct, and tastes a certain way. Add some sesame seeds, and pretend it was a refreshing change by Friday!

22) Stuffed Peppers

I really like that stuffed peppers look fancy because they make it look like I put a lot of effort into my cooking. For example, I put together some ground turkey, rice, tomato, and some seasoning, and then I just bake it in some cut up peppers.

Some feta cheese acts as an ending layer and provides some nice salt and tangy flavor. They also don’t contain any sauce that leaks all over the place and can be easily eaten again as leftovers.

23) BBQ Pulled Chicken

As long as you serve it in the right proportions, this is the type of comfort lunch you can have without having to take a nap afterwards. Slow-cook or pressure-cook chicken, shred, and toss with barbecue sauce you actually like.

For extra crunch and taste, go for the roasted potatoes and a slaw with a bite. I’ll be honest, I’ve eaten this in my car from the tub plenty of times.

24) Tofu and Broccoli

Those who have only tried the dull, flavorless types of tofu are very likely to dismiss it. Bake it until seared on the edges, or pan-sear it until firm.

Next, add a ginger, garlic, and soy glaze with a touch of sweetness. Roasted broccoli is tougher than steamed, which is good for Day Four. For extra protein, add shelled edamame to the rice.

25) Chicken White Bean Soup

People don’t seem to realize how awesome soup meal prep is, especially when the soup is thick enough to feel like you’re eating lunch and not just drinking it. For this, you will cook the chicken along with the carrots, celery, garlic, and white beans. Then mash some of the beans to thicken the broth.

I like taking a slice of bread for the week, although that’s usually only if I do remember to do this.

26) Turkey Egg Burritos

Breakfast for lunch makes me feel rebellious in a small, practical way. Wrap scrambled eggs, turkey, and some cheese in tortillas. They freeze really well. Just be careful as you reheat them so you don’t end up with tough tortillas. If you don’t like a soggy burrito, add salsa when you’re ready to eat.

27) Mediterranean Tuna Pita

I’m intentionally avoiding using sardines here as I appreciate how much office politics matter. Tuna mixed with Greek yogurt, lemon, dill, and chopped pickles (or capers for some extra zing) makes a nice tuna salad. Slip it into a pita with cucumber and salad greens for a nice and tidy handheld lunch. If you pack it deconstructed, the pita will stay dry and won’t get sad.

28) Chicken Satay Salad

I like crunchy salads because they keep me from snacking in the afternoon. I use shredded cabbage for the base (it stays crunchy for a long time) and add some chicken, carrots and a few peanuts.

If you don’t keep the peanut dressing aside, it will all become a slaw! And refreshingly so, even under the fluorescent lights!

29) Harissa Chicken Bowls

Harissa brings a bit of heat and some smoky drama, which is sometimes needed at lunch. Roast chicken thighs (juicier than breasts, generally) and roast chickpeas tossed with harissa and olive oil right alongside.

For extra chill, think about putting in roasted peppers or some cucumber salad with a lemony dressing. Also, when it comes to spice, if you’re a lil sensitive, go easy. Chile affects people differently.

30) Protein Mac and Cheese

This is the compromise that works for ”I want protein but I also want comfort”. Use high-protein pasta if you like, make a simple cheese sauce, and fold in broccoli and diced chicken. If you add a little splash of milk and stir it, it reheats better. I wouldn’t serve this for an Italian nonna, but for lunch? Sure.

31) Chicken Quinoa Bowls

There’s a lot of parsley in tabbouleh which adds a very fresh element to your meal. If you want to add more protein, you can put grilled chicken on top and also replace the bulgur with quinoa. It’s a good source of protein as well. The dressing on the tabbouleh is really light and it has a lot of herbs in it which is also really good. Personally, I like even more lemon in it because I really like citrus.

32) Pork Tenderloin

Pork tenderloin contains very little fat, is super quick and easy to cook, as well as slice for meal prepping. Roast it, rest it well, then slice and pair with Brussels sprouts roasted until the edges go crisp. A little mustard sauce keeps things from being too plain protein. Be careful when reheating so you can keep the pork nice and tender.

33) Chicken Soba Bowls

Soba noodles can be eaten hot or cold. Combine some chicken with edamame and a soy-ginger dressing that is more savory than sweet. If you want to be more filling without going over the calorie limit, add some shredded cabbage. This is one of the meals I actually look forward to, and that is saying a lot.

34) Buffalo Chicken Bowls

Buffalo sauce is for sure one of the stronger sauces out there. Shred the chicken and combine it with buffalo sauce. You can add rice and some crunchy veggies like celery or carrots if you want to.

Mix ranch seasoning or garlic and dill with some Greek yogurt for a cool drizzle. If you have a heat sensitivity, use less hot sauce and add yogurt. Your mouth will appreciate it.

35) Ginger Miso Chicken

To elevate my meal prep to a restaurant quality experience, I like to use miso as my secret ingredient. I combine miso with ginger, honey, and rice vinegar to create a heavenly sauce. I then brush that sauce onto the chicken and roast it. Add roasted carrots for sweetness and color. The leftovers somehow keep their personality.

36) Spicy Beef Chili

Chili is definitely a meal prep mvp because it actually gets better in the fridge after a day! Use lean ground beef (or turkey), add plenty of beans, tomatoes, and spices, and let it simmer until thick. To earn some future peace, buy some and portion them out, freezing a few. I like to add chopped onions for some extra crunch, even when I’m at my desk.

37) Chicken Spinach Curry

Curry is really easy to mess up and burn, which is great if you get distracted a lot when you cook (like me). Simmer chicken with curry spices, tomatoes or coconut milk, and fold in spinach plus chickpeas for extra protein. It warms up really well and stays juicy! If rich lunches are an issue for you, try using less coconut milk and more tomato.

38) Baked Cod

Cod is a mild fish, which lets it play nicely with more punchy companions such as garlicky beans and tomatoes. Bake the fish until just opaque, then nestle it into warm white beans and tomato-herb sauce.

It is light and not heavy and adds a classy feel to Tuesday lunches. I plan to eat this within a few days so the fish is still the best quality.

39) High-Protein Yogurt Parfaits

Not every meal prep lunch must be savory; sometimes I want something cold and simple. Layer Greek yogurt with berries and chopped nuts; add chia seeds if you like a thicker, pudding-y vibe.

It’s quick and high in protein. You won’t even need to negotiate microwave time because you don’t even need to heat it up. If you’re hungry, you can throw in a turkey stick or a boiled egg to your meal and you’re set.