10 High Protein Meal Prep Lunch Ideas With Easy Recipes

Okay, so I’ve been meal prepping lunches for about two years now, and honestly? The first six months were a disaster. Like, tupperware-exploding-in-my-bag level disaster. But here’s what I figured out: high protein meal prep lunch ideas don’t have to be boring chicken and broccoli (though we’ll cover a version of that because, let’s be real, it works).

I started doing this whole meal prep thing because I was spending way too much money on sad desk lunches and feeling like garbage by 3 PM. Turns out when you actually eat real food with actual protein, you don’t crash halfway through the day. Wild concept, right?

These recipes are what I actually make on Sunday afternoons while watching reality TV. Some are hot, some are cold, some my kids steal from the fridge before I even get to eat them. They’re all high protein meal prep lunch ideas that’ll keep you full and not broke. Let’s do this.

1. Asian-Inspired Chicken Power Bowls That My Neighbor Keeps Asking About :

So this one happened by accident. I was trying to recreate something from a restaurant, failed completely, but ended up with something even better? My neighbor smelled it cooking and literally knocked on my door to ask what I was making.

These bowls are perfect for meal prep lunch ideas because everything holds up really well in the fridge. The chicken stays juicy, the veggies don’t get soggy, and the sauce gets even better after sitting overnight. I make five at once every single Sunday.

Ingredients:

• 2 lbs chicken breast (I cut them into bite-sized pieces because I’m impatient)
• 3 cups cooked brown rice (white rice works too, I won’t judge)
• 2 bell peppers, any color (I use whatever’s on sale)
• 1 cup edamame (frozen is fine, that’s what I use)
• 3 tablespoons soy sauce (low sodium unless you want to retain all the water)
• 2 tablespoons honey (or maple syrup if that’s your thing)
• 1 tablespoon sesame oil (this is NOT optional, trust me)
• 2 cloves garlic, minced (or that jarred stuff, no shame)
• 1 teaspoon ginger (fresh or powdered, both work)
• Sesame seeds for topping (makes it look fancy)

Instructions:

1. Cook your rice however you normally do. I use a rice cooker because I can’t be trusted with a pot.
2. Cut the chicken into chunks. Season with salt and pepper. Heat a big pan over medium-high and cook the chicken until it’s done, about 6-7 minutes. Don’t crowd the pan or it’ll steam instead of browning.
3. While that’s happening, slice your peppers. I do strips because they’re easier to eat with a fork at my desk.
4. Mix the soy sauce, honey, sesame oil, garlic, and ginger in a bowl. Whisk it around until combined.
5. When the chicken’s cooked, pour the sauce over it. It’ll smell AMAZING. Let it simmer for like 2 minutes.
6. Divide rice among 5 containers. Top with chicken, peppers, and edamame. Drizzle any extra sauce over everything.
7. Sprinkle sesame seeds on top because it makes you feel like a real chef.

Tips:

Don’t skip the sesame oil. I tried once to “save calories” and it just tasted sad. Also, these are great cold or reheated. I usually eat mine cold at work because our microwave always has a line.

2. Taco Meal Prep Bowls That Convinced My Husband Meal Prep Isn’t Boring :

My husband thought meal prep was code for “eating the same flavorless chicken every day.” Then I made these taco bowls and he literally asked if he could take two to work. TWO.

This is one of those meal prep lunch ideas that feels like you’re cheating but you’re not. High protein, actually filling, and tastes better on day three than day one somehow.

Ingredients:

• 2 lbs ground turkey (or beef, but turkey has more protein)
• 1 packet taco seasoning (homemade is great but I’m being honest here)
• 2 cups cooked quinoa (adds even more protein)
• 1 can black beans, drained (don’t skip rinsing them)
• 1 cup corn (frozen is totally fine)
• 1 cup cherry tomatoes, halved
• 1 avocado (add this fresh, not prepped)
• Shredded cheese (as much as your heart desires)
• Greek yogurt for topping (it’s basically sour cream but with protein)

Instructions:

1. Cook the quinoa according to package. I always add a pinch of salt to the water.
2. Brown the turkey in a large pan over medium heat. Break it up with a wooden spoon as it cooks.
3. Once it’s cooked through, drain any excess liquid. Add the taco seasoning and about 1/4 cup water. Let it simmer until it thickens, maybe 3-4 minutes.
4. In your meal prep containers, layer quinoa first, then turkey, black beans, corn, and tomatoes.
5. Keep cheese and Greek yogurt separate until you’re ready to eat. The avocado too—slice it fresh each day or it’ll turn brown and sad.

Tips:

I prep the avocado separately and squeeze lime juice over it to keep it from browning. Works about 70% of the time. Also, if you’re taking this to work, heat it up before adding the cold toppings. Game changer.

3. Mediterranean Chicken That Made Me Feel Like I Have My Life Together :

This recipe makes me feel weirdly sophisticated, like I should be eating it on a balcony overlooking the ocean instead of at my kitchen counter in sweatpants.

It’s one of my favorite meal prep lunch ideas for school or work because it’s just as good cold as it is hot. Sometimes I eat it straight from the container while standing at the fridge. No regrets.

Ingredients:

• 2 lbs chicken thighs (they stay juicier than breasts for meal prep)
• 2 cups cooked couscous (cooks in like 5 minutes, it’s magic)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced (English cucumbers have less seeds)
• 1/2 red onion, diced (soak it in water first to make it less intense)
• 1/2 cup kalamata olives (pitted, unless you want a dental emergency)
• 1/2 cup feta cheese (the good stuff from the deli, not pre-crumbled)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice (fresh tastes better but bottled works)
• 2 teaspoons dried oregano
• Salt and pepper

Instructions:

1. Season chicken thighs with salt, pepper, and 1 teaspoon of oregano. Heat a large pan over medium-high heat with a bit of olive oil.
2. Cook chicken about 6-7 minutes per side until it hits 165°F. I always check with a thermometer because salmonella is not the vibe.
3. Let chicken rest for 5 minutes, then slice it into strips.
4. Cook couscous according to package directions. It’s literally just add hot water and wait.
5. While couscous is doing its thing, chop all your veggies. I do this while watching TV, very therapeutic.
6. Mix olive oil, lemon juice, remaining oregano, salt, and pepper in a small bowl.
7. Assemble your containers: couscous on bottom, then chicken, veggies, olives, and feta on top. Drizzle with dressing.

Tips:

The feta gets a little softer after a few days but honestly it’s still good. If you’re meal prepping for kids, they might pick out the olives. Mine do. More for me.

4. Spicy Shrimp and Cauliflower Rice That My Coworker Thought Was From A Restaurant :

I brought this to work one day and my coworker literally asked which restaurant I ordered from. When I told her I made it, she didn’t believe me. THAT’S how good this looks and tastes.

This is one of those meal prep lunch ideas for fat loss that doesn’t feel like diet food at all. The cauliflower rice keeps the carbs low but the shrimp and spices make it so satisfying.

Ingredients:

• 2 lbs large shrimp, peeled and deveined (buy them already cleaned, save yourself the trauma)
• 4 cups cauliflower rice (I buy the frozen kind because I’m not insane)
• 2 bell peppers, diced
• 1 onion, diced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika (smoked if you have it)
• 1/4 teaspoon cayenne (adjust based on your spice tolerance)
• Lime wedges for serving
• Cilantro (controversial, I know, but just leave it off if you’re one of those people)

Instructions:

1. Season shrimp with chili powder, cumin, paprika, cayenne, salt, and pepper. Mix it all around.
2. Heat 1 tablespoon olive oil in a large pan over medium-high. Cook shrimp for about 2 minutes per side until pink. Don’t overcook or they’ll be rubbery. Remove and set aside.
3. In the same pan, add remaining oil. Toss in onion and peppers. Cook until soft, maybe 5 minutes.
4. Add garlic and cook for 30 seconds. Your kitchen will smell incredible.
5. Add cauliflower rice and cook for 5-6 minutes, stirring occasionally. Season with salt and pepper.
6. Return shrimp to the pan, mix everything together, cook for another minute.
7. Divide into containers. Pack lime wedges separately.

Tips:

The lime is essential. Don’t skip it. I learned this the hard way. Also, this is amazing cold for meal prep lunch ideas cold situations. Sometimes I don’t even heat it up.

5. Turkey Meatball Sub Bowls That Satisfy Every Sandwich Craving :

Okay so I was craving a meatball sub but didn’t want all the bread calories. This bowl happened and now I make it more than actual subs.

These turkey meatballs are high protein meal prep lunch ideas that actually taste indulgent. My kids fight over the leftovers, which is how I know they’re good.

Ingredients:

For the meatballs:

• 2 lbs ground turkey
• 1 egg
• 1/2 cup breadcrumbs (panko works best)
• 1/4 cup parmesan cheese, grated
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper

For the bowls:

• 2 cups marinara sauce (jar is fine, I use Rao’s)
• 2 cups cooked pasta (penne or rigatoni)
• 1 cup mozzarella cheese, shredded
• Fresh basil if you’re feeling fancy

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Mix all meatball ingredients in a bowl. I use my hands because it works better. Wash your hands first though, obviously.
3. Roll into balls about 1.5 inches each. I get around 24 meatballs from this.
4. Bake for 20-25 minutes until cooked through. They’ll be golden on the outside.
5. Cook pasta while meatballs are baking. Drain and toss with a little olive oil so they don’t stick together.
6. Heat marinara sauce in a pot. Add cooked meatballs and let them simmer for 5 minutes.
7. In containers, add pasta, then meatballs with sauce, top with mozzarella.

Tips:

The cheese melts when you reheat these and it’s PERFECT. I sometimes add red pepper flakes if I want it spicy. Also, these freeze really well if you want to make a huge batch.

6. Teriyaki Salmon Bowls That Cost Less Than Takeout :

I used to spend $15 on teriyaki salmon bowls from this place near my office. Then I calculated I was spending like $75 a week on lunch. SEVENTY-FIVE DOLLARS. So I figured out how to make it myself.

This is easily one of my favorite meal prep lunch ideas to work because it feels like a treat but costs maybe $4 per serving.

Ingredients:

• 2 lbs salmon fillets (I look for sales and freeze extra)
• 3 cups cooked rice (jasmine or white)
• 2 cups broccoli florets
• 1 cup shredded carrots
• 1/4 cup soy sauce
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• Sesame seeds
• Green onions, sliced

Instructions:

1. Mix soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger in a bowl. This is your teriyaki sauce.
2. Cut salmon into portions. Place in a baking dish. Pour half the sauce over the salmon and let it marinate for 15 minutes. Or 5 minutes if you’re impatient like me.
3. Preheat oven to 400°F. Bake salmon for 12-15 minutes until it flakes easily with a fork.
4. Steam broccoli for 4-5 minutes until bright green but still crunchy.
5. Cook rice however you prefer.
6. Assemble containers: rice, broccoli, carrots, salmon. Drizzle with remaining teriyaki sauce.
7. Top with sesame seeds and green onions.

Tips:

Salmon can be tricky to reheat without drying it out. I either eat it cold (genuinely delicious) or reheat on 50% power in the microwave. Also, if you hate broccoli, use edamame or snap peas instead.

7. Buffalo Chicken Lettuce Wraps That Are Basically Adult Lunchables :

These are SO GOOD and one of my go-to meal prep lunch ideas healthy eating options when I want something lighter but still filling.

I call them adult lunchables because you basically assemble them when you eat them, which makes lunch feel like an activity. My brain likes that.

Ingredients:

• 2 lbs chicken breast
• 1/2 cup buffalo sauce (Frank’s RedHot is the move)
• 1 head romaine lettuce (or butter lettuce)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup carrots, shredded
• 1 cup celery, diced
• Ranch or blue cheese dressing (I make mine with Greek yogurt for protein)
• Optional: crumbled blue cheese if you’re into that

Instructions:

1. Season chicken with salt and pepper. You can grill, bake, or use a slow cooker. I usually bake at 375°F for 25-30 minutes.
2. Shred the chicken with two forks while it’s still hot. Way easier than trying to cut it.
3. Mix shredded chicken with buffalo sauce. Taste it and add more if you want it spicier.
4. Wash and dry lettuce leaves. This is important or everything gets soggy.
5. Prep all your veggies.
6. In containers, pack buffalo chicken separate from veggies and lettuce. Keep dressing in a small container.
7. At lunch, build your wraps. Life-changing.

Tips:

Don’t assemble these ahead of time. Seriously. I tried once and the lettuce got wilted and sad. Pack everything separately and it’ll stay fresh all week. This is perfect for meal prep lunch ideas easy situations because there’s no reheating involved.

8. Greek Turkey Burgers That Changed My Mind About Turkey :

I used to think turkey burgers were dry and boring. Then I made these and realized I’d just been making them wrong my whole life.

These are incredible for meal prep lunch ideas high protein because each patty has like 30g of protein. Plus they taste amazing cold, which sounds weird but trust me.

Ingredients:

• 2 lbs ground turkey
• 1/2 cup feta cheese, crumbled
• 1/4 cup sun-dried tomatoes, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon onion powder
• Salt and pepper
• Whole wheat buns or lettuce wraps
• Toppings: tomato, cucumber, red onion, tzatziki sauce

Instructions:

1. Mix ground turkey, feta, sun-dried tomatoes, garlic, oregano, onion powder, salt, and pepper in a bowl. Be gentle, don’t overmix or the burgers get tough.
2. Form into 6 patties. Make them slightly bigger than your buns because they shrink when cooking.
3. Heat a large pan or grill over medium-high heat. Cook burgers for 5-6 minutes per side until they reach 165°F.
4. Let them rest for a few minutes before packing.
5. Pack burgers separately from buns and toppings to prevent soggy bread.

Tips:

The feta keeps these so moist. That’s the secret. Also, I make a quick tzatziki with Greek yogurt, cucumber, garlic, lemon, and dill. Takes 5 minutes and adds even more protein.

9. Honey Garlic Pork Tenderloin With Sweet Potatoes That My Kids Actually Eat :

Getting my kids to eat meal prep lunches was basically impossible until I made this. Now they ask for it specifically.

This is one of those meal prep lunch ideas for kids that adults love too. The honey garlic sauce is sweet enough for kids but the garlic makes it interesting for grown-ups.

Ingredients:

• 2 pork tenderloins (about 2 lbs total)
• 3 large sweet potatoes, cubed
• 2 cups green beans, trimmed
• 1/4 cup honey
• 3 tablespoons soy sauce
• 4 cloves garlic, minced
• 1 tablespoon olive oil
• Salt, pepper, and paprika

Instructions:

1. Preheat oven to 400°F.
2. Cut sweet potatoes into cubes. Toss with olive oil, salt, pepper, and paprika. Spread on a baking sheet.
3. Season pork tenderloins with salt and pepper. Place on the same baking sheet with sweet potatoes.
4. Roast for 20-25 minutes until pork hits 145°F.
5. While that’s cooking, mix honey, soy sauce, and garlic in a small saucepan. Simmer for 3-4 minutes until it thickens slightly.
6. Steam green beans for 4-5 minutes.
7. Slice pork and drizzle with honey garlic sauce.
8. Divide into containers with sweet potatoes and green beans.

Tips:

My kids like the sauce on the side so they can dip everything. Makes them feel in control. Also, pork tenderloin is SO easy to overcook. Use a meat thermometer. This is me learning from many dry pork experiences.

10. Breakfast Burrito Bowls That Work For Lunch Because Rules Are Fake :

Who says you can’t eat breakfast food for lunch? These bowls are high protein meal prep lunch ideas that everyone in my house steals.

I make these on Sunday and they disappear by Wednesday. I’ve started doubling the batch.

Ingredients:

• 12 eggs
• 1 lb turkey sausage (or regular sausage, your call)
• 2 cups cooked quinoa or brown rice
• 1 can black beans, drained and rinsed
• 1 cup bell peppers, diced
• 1 cup shredded cheese
• Salsa (as much as you want)
• Avocado for serving
• Hot sauce (essential for me, optional for normal people)

Instructions:

1. Cook quinoa or rice according to package.
2. Brown the sausage in a large pan, breaking it up as it cooks. Remove and set aside.
3. In the same pan, scramble the eggs. I like to add a splash of milk for fluffier eggs but that’s personal preference.
4. Sauté peppers in a bit of oil until soft, about 5 minutes.
5. In your containers, layer quinoa, sausage, eggs, peppers, black beans, and cheese.
6. Keep salsa and avocado separate until you’re ready to eat.

Tips:

These reheat surprisingly well for meal prep lunch ideas low carb if you skip the quinoa. I heat them for about 90 seconds, add fresh avocado and salsa, and it’s like I just made it. The eggs don’t get weird if you don’t overheat them.

So there you have it. Ten meal prep lunch ideas that I actually make and actually eat without wanting to throw my container out the window by Wednesday.

Not every recipe here is Instagram-perfect. Sometimes my quinoa is overcooked. Sometimes I forget the sesame seeds. But every single one of these keeps me full, saves me money, and tastes way better than whatever sad sandwich I would’ve bought.

The best part? Once you get into a rhythm, meal prepping stops feeling like a chore and starts feeling like this weird satisfying Sunday ritual. Put on a podcast, chop some vegetables, cook some protein, and suddenly you have lunch for the week. It’s almost meditative if you ignore the part where you’re stressing about finding enough containers.

Try one of these this weekend. Start with whichever one made you hungry while reading. For me, I’m making those teriyaki salmon bowls again because I’m still thinking about them.

Happy meal prepping 🥗✨ (and may your containers never leak in your bag like mine did last Thursday)