High protein lunch meal prep recipes are honestly the best way to keep yourself satiated and full. This is the kind of meal prep that will prevent you from snacking on high-sugar snacks that will mess with your fitness goals.

I am a big fan of high protein meal prep myself, so I always make sure I’ve got a few more new exciting recipes that won’t bore me.

These meal preps are just but they’re also packing 30+ grams protein.

1. Chicken Meatballs Meal Prep

These chicken meatballs are spicy, juicy, filling and flavorful. They come with cauliflower rice, which makes it a perfect low-carb meal prep option.

Per Serving:

• Calories: 400
• Fats: 24g
• Protein: 30g
• Carbs: 21g
• Fiber: 7g
• Sugar: 7.3g

2. Hawaiian Pizza Chicken

This low-carb Hawaiian pizza chicken is packed with 57 grams of protein and has only 16.4 grams of net carbs. It is also cheesy, gooey, and tender.

To make this dish, simply top your chicken breasts with some pizza sauce like this. Then, add cheese and your favorite toppings.

For this dish, we’re using ham and pineapple- great if you love Hawaiian pizza! But if Hawaiian is not your thing, simply swap out the toppings.

Per Serving:

• Calories: 446
• Fats: 14g
• Protein: 57g
• Carbs: 22g
• Fiber: 5.6g

3. Hawaiian Chicken Bowl

I love a good combination of pineapple and chicken together. This Hawaiian chicken bowl is just that.

The best thing about is that you can make it with just one sheet pan, so it takes little to no prep time.

Perfect for meal prep or quick dinner.

Per Serving:

• Calories: 399
• Fats: 11.7g
• Protein: 43g
• Carbs: 24g
• Fiber: 4.2g

4. Crockpot Lemon Chicken Orzo Soup

Here, the tender, shredded chicken and soft pasta blend with a delicious broth infused with garlic, herbs, and a bright kick of fresh lemon. 

This cozy crockpot lemon chicken orzo is full of bright, refreshing flavors. It’s a simple, healthy, one-pot meal.

Per Serving:

• Calories: 334
• Fats: 4.6g
• Protein: 36g
• Carbs: 36g
• Fiber: 2.9g
• Sugar: 3.7g

5. Cheeseburger Bowls

If you love your burgers but don’t want the extra calories and the protein, I’ve made this cheeseburger bowl. I personally love it and had a lot of good feedback even from kids that they love it.

It’s also super easy to put into a container for high-protein meal prep, and you’ve got yourself a hefty, filling lunch.

Per Serving:

• Calories: 516
• Fats: 29g
• Protein: 35g
• Carbs: 15g
• Fiber: 3.7g
• Sugar: 7.1g

6. Cottage Cheese Pizza Bowl

Sometimes, you just crave pizza but don’t want to have the whole thing. These pizza bowls are the perfect replacement.

Per Serving:

• Calories: 462
• Fats: 22g
• Protein: 43g
• Carbs: 25g
• Fiber: 6.1g
• Sugar: 14g

8. Easy Orange Chicken

If you like pairing meat with fruity and/or citrusy flavors, this recipe will definitely amaze you.

At first glance, it is a simple and quick chicken meal that is also meal-prep-worthy. The meat is paired with fluffy rice and steamed fresh broccoli. And it is a well-rounded dish.

Per Serving:

• Calories: 662
• Fats: 15g
• Protein: 62g
• Carbs: 71g
• Fiber: 6.1g
• Sugar: 21g

9. Chicken Burrito Bowl

Beans. Corn. Rice. Shredded chicken. And fresh tomatoes and lettuce. And the cherry on top – a creamy Caesar dressing drizzled over.

It is nutritious, loaded with protein, and rich in fiber. But do you also know that this deconstructed burrito makes one heck of a meal prep option?

Per Serving:

• Calories: 520
• Fats: 13g
• Protein: 37g
• Carbs: 64g
• Fiber: 9.5g
• Sugar: 4.2g

10. Teriyaki Chicken Meal Prep

It is made with chicken, rice, and broccoli. Only the chicken here is coated with Teriyaki sauce that you will make from scratch.

It is juicy, fluffy, firm, sticky, and all-around delicious.

This chicken lunch has a whopping 51 grams of protein per serving. So rest assured that it will keep you full until dinner.

Per Serving:

• Calories: 653
• Fats: 20g
• Protein: 51g
• Carbs: 68g
• Fiber: 2.4g
• Sugar: 23g

11. Shrimp Buddha Bowls

Naturally sweet, flavorful, and only 300 kcal per food container – these shrimp buddha bowls make for a really nice lunch. I’ve personally had them multiple times, and I cannot get enough of them.

You can do your own variation of greens, but keep the shrimp as it is. The combination of spices and the sweetness of the veggies makes it a super yummy lunch. 30 grams per bowl!

Per Serving:

• Calories: 323
• Fats: 12g
• Protein: 30g
• Carbs: 23g
• Fiber: 4g
• Sugar: 7.5g

12. Greek Chicken Bowls

This Greek meal prep is herby, refreshing, and filling. With a whopping 61g of protein per food container, these will fill you right up!

I’ve had these a few times, and they simply taste like magic. When you’re missing Meditarennean flavors or just want more veggies in your diet, this is the lunch to make.

Enjoy!

Per Serving:

• Calories: 659
• Fats: 27g
• Protein: 61g
• Carbs: 42g
• Fiber: 4.4g
• Sugar: 8.5g

13. Salsa Shredded Chicken

Just like a lot of the recipes on this list, this chicken is perfect for meal-prepping.

The chicken is cooked in a mixture of broth and mild salsa and shredded to make it more convenient and versatile to consume.

This dish features fresh peppers and cauliflower rice on the side. If you don’t mind the carbs, though, you can use fluffy white rice instead.

Per Serving:

• Calories: 554
• Fats: 16g
• Protein: 62g
• Carbs: 46g
• Fiber: 14g
• Sugar: 21g

14. Chicken with Broccoli, Beets, and Farro Salad

When I say this dish is a nutritional bomb, I really mean it. Because there’s green, there’s purple, there’s orange. There are grains. And there is meat.

Farro and chicken with beets, broccoli, red onions, oranges. Plus, fresh dill for extra freshness and vitamins.

But the thing that wraps it all together? The parsley and garlicky olive oil dressing!

Per Serving:

• Calories: 715
• Fats: 27g
• Protein: 55g
• Carbs: 67g
• Fiber: 12g
• Sugar: 17g

15. Chicken Salad Meal Prep

Who doesn’t like chicken salads for lunch? Especially if they’re tasty and filling like this bowl of goodness. Paprika and garlic-seasoned chicken is sitting on top of a salad bed of cucumbers, lettuce, tomatoes, red onions, and avocados.

And everything is coated with a sweet honey and Dijon dressing.

Per Serving:

• Calories: 597
• Fats: 31g
• Protein: 55g
• Carbs: 26g
• Fiber: 5.9g
• Sugar: 17g

16. Mexican Cauliflower Meal Prep

Are you a fan of Mexican dishes? Then, these lovely meal-prep bowls will have you skip the takeout and bring those amazing and spicy flavors to your kitchen.

This recipe mainly consists of cauliflower rice. But it also includes peppers and canned tomatoes. It is also loaded with paprika, cumin, onion and garlic powder, oregano, and just a touch of chili.

Per Serving:

• Calories: 406
• Fats: 17g
• Protein: 48g
• Carbs: 17g
• Fiber: 8g
• Sugar: 6.2g

17. Salmon Bowl

This Salmon Bowl is umami, a little spicy and sweet. Very filling, high in protein, and high-calorie.

Salmon, rice, veggies, and an irresistible spicy drizzle that will keep everyone coming back for more!

Per Serving:

• Calories: 906
• Fats: 41g
• Protein: 32g
• Carbs: 105g
• Fiber: 13g
• Sugar: 13g

18. Herb Chicken Breasts with Couscous

If you’re tired of pairing your meat with rice, go with couscous instead. Besides, couscous is packed with antioxidants and selenium, so it is a real immune-booster.

The recipe also uses zucchini, peppers, onions, and eight whopping garlic cloves. The chicken is flavored with oregano and basil, and it is baked in the oven.

Per Serving:

• Calories: 633
• Fats: 17g
• Protein: 61g
• Carbs: 56g
• Fiber: 7.5g
• Sugar: 9.7g

19. Ranch Chicken Meal Prep

This Ranch chicken meal prep recipe is packed with juicy, seasoned chicken breasts, crispy roasted potatoes, and perfectly caramelized broccoli. With a side of creamy ranch dressing to tie it all together.

Per Serving:

• Calories: 572
• Fats: 29g
• Protein: 33g
• Carbs: 44g
• Fiber: 5.4g
• Sugar: 3.4g

20. Salmon Meal Prep

Tender, flaky salmon combined with colorful, savory, zesty cauliflower, delicious sweet potato, and beetroot is just what the doctor- and your tummy ordered!

Salmon is not only delicious but also good for your brain. For instance, 3 ounces of baked wild Atlantic salmon contains a whopping 2 198 mg of omega-3s (great for brain health) as well as brain-boosting B- vitamins.

Per Serving:

• Calories: 806
• Fats: 45g
• Protein: 54g
• Carbs: 53g
• Fiber: 13g
• Sugar: 16g

21. Cottage Cheese Chicken Salad

This cottage cheese chicken salad is filling, delicious, and packed with protein. With 38g of protein, it’s high protein, gluten-free, and low carb.

Per Serving:

• Calories: 316
• Fats: 15g
• Protein: 38g
• Carbs: 9.1g
• Fiber: 2.2g
• Sugar: 4.1g

22. Keto Chicken and Broccoli Stir Fry

Sweet but spicy. Umami but loaded with garlicky flavors. This Asian-inspired stir fry is rich in protein and low in carbs.

The sauce includes ginger, garlic, soy sauce, broth, and erythritol to make it sweet.

The chicken is paired with broccoli here, but you can also use other veggies.

Per Serving:

• Calories: 318
• Fats: 12g
• Protein: 41g
• Carbs: 12g
• Fiber: 3.1g
• Sugar: 1.9g

23. Sweet Chilli Chicken Sheet Pan

Whether you serve this for dinner or lunch. A chicken sheet pan dish is always a nice addition to the table.

The sheet pan combines chicken, broccoli, peppers, cilantro, lime, and sesame seeds for a more exciting bite.

The sauce is sweet and chili garlic and ginger goodness that will have you licking your fingers, for sure.

Per Serving:

• Calories: 483
• Fats: 15g
• Protein: 65g
• Carbs: 21g
• Fiber: 4.2g
• Sugar: 9.6g

24. Chipotle Chicken Salad

Chipotle chicken salad is sweet, spicy, fruity yet filling, and nutritious. It’s high in protein and gluten-free.

If you’re looking for a meal that’s flavorful, colorful, and good for you, this is the right recipe for you. Add this chipotle chicken salad to your weekly meal plan list right now.

Per Serving:

• Calories: 596
• Fats: 25g
• Protein: 39g
• Carbs: 61g
• Fiber: 15g
• Sugar: 28g

25. Chicken Corn Rice Bowls

This flavorful recipe combines delicious tender chicken, sweet corn, fluffy basmati rice, and a zesty dressing that is going to make you want to go for another bite.

Per Serving:

• Calories: 434
• Fats: 13g
• Protein: 34g
• Carbs: 48g
• Fiber: 4.1g
• Sugar: 8.1g

26. Chicken and Sweet Potato Meal Prep

This chicken and sweet potato meal prep is sweet, refreshing, savory, and filling. This recipe is Whole30, Paleo, high protein, high calorie, gluten-free and dairy-free.

Packed with protein, nutrients, and healthy carbohydrates to keep you going, these meal prep bowls are the best. Not to mention, you only need a little bit of time to prepare all of them.

Per Serving:

• Calories: 728
• Fats: 37g
• Protein: 56g
• Carbs: 43g
• Fiber: 8.6g
• Sugar: 12g

27. Buttered Cod

This one-pan dinner is buttery, zesty, and garlicky. Ready in just 16 minutes.

While there are many ways to prepare cod, my favorite will always be buttered cod. It takes this simple fish into something out of this world. It combines the delicate texture of the fish with rich, creamy butter.

Per Serving:

• Calories: 297
• Fats: 19g
• Protein: 31g
• Carbs: 1.2g
• Fiber: 0.3g
• Sugar: 0.3g

28. Chicken Fajita Meal-Prep Bowls

Credit: primaverakitchen.com

Are you craving Mexican? We’ve got you covered.

In order to make this seasoning, you’ll need chili powder, cayenne pepper, salt, paprika, and some budget-friendly cumin powder like this.

To make this dish complete, serve with brown rice or mashed cauliflower. To make mash cauliflower you’ll need a cheap but sturdy vegetable steamer like this one here.

Also, you probably want to get a food processor. Here is a low budget one that I always recommend.

Here is my own low carb version of chicken fajita, check it out!

Per Serving:

• Calories: 324
• Fats: 15g
• Protein: 30g
• Carbs: 18g
• Fiber: 7g
• Sugar: 5g

29. Spicy Chicken

If you love chicken and you love spicy- this is the meal for you.

These chicken breasts are not only tender, but they are also delicious- thanks to the seasoning. And the seasoning ingredients are surprisingly simple!

To make the chicken breasts, toss your chicken breasts in your seasoning and a bit of olive oil.

If you like spicy, you might enjoy these spicy curried chicken meal prep bowls.

Per Serving:

• Calories: 437
• Fats: 24g
• Protein: 39g
• Carbs: 13g
• Fiber: 7g
• Sugar: 6g

30. Honey Sesame Chicken Lunch

Credit: sweetpeasandsaffron.com

It’s Asian inspired, simple to make, and makes 4 servings- perfect for lunch prep! Don’t forget to get good quality sealable meal prep glass containers like these or BPA free ones.

It’s a great combination of umami, sweet, and savory. To make this sauce, all you need is chicken stock, honey, sesame oil, red pepper flakes, cornstarch, and some good quality soy sauce like this.

If you like chicken meal prep, you might also love these chicken burrito bowls that are high in protein and healthy!

Per Serving:

• Calories: 445
• Fats: 11g
• Protein: 33g
• Carbs: 56g
• Fiber: 3g
• Sugar: 20g

31. Chipotle Chicken Meal Prep

Credit: myfoodstory.com

If you’re tired of the same old boring chicken, you’ve got to try this recipe! These chicken thighs are juicy, spicy and tasty thanks to the marinade.

For it, we’re using onions, garlic cloves, jalapeno peppers, cumin powder, oregano powder, olive oil, salt, and for extra heat, chipotle peppers in adobo sauce. I love these chipotle peppers in adobo sauce because they don’t contain any preservatives.

Per Serving:

• Calories: 458
• Fats: 29.5g
• Protein: 32.9g
• Carbs: 16.2g
• Sugar: 1g