Lunchtime hits different when you’re busy. You need something quick. Something filling. Something with real protein.

I know that’s how I definitely feel every day.

That’s why I put together this list of high protein meal prep lunches. All easy to make ahead. No midday scrambling required.

Mexican flavors, burger bowls, Asian inspired dishes, this list has it all. My cottage cheese chicken enchilada bowls at #2 are a must try. They take just 6 minutes to prep!

1. Sweet Potato Taco Bowls

These taco bowls are made out of all the most nutritious ingredients in tacos, so it packs protein and fiber.

And it’s just worth 495 calories. Now that’s the kind of lunch that will actually keep you full for a little bit, so that you’re fueled for workout after work.

Needless to say, your gut will love it too.

Per Serving:

• Calories: 495
• Fats: 18g
• Protein: 34g
• Carbs: 52g
• Fiber: 13g
• Sugar: 9g

2. Cottage Cheese Chicken Enchilada Bowls

When lunchtime comes around and I’m craving Mexican flavors, this is my go-to recipe.

Loaded with shredded chicken, cottage cheese, taco seasoning, black beans, corn, and enchilada-inspired flavors, the bowls deliver an impressive 47g of protein per serving while keeping prep incredibly simple.

It takes 6 minutes to prep and 2 minutes in the microwave! Lunch doesn’t get faster or tastier than this.

Per Serving:

• Calories: 515
• Fats: 27.8g
• Protein: 47.2g
• Carbs: 18.6g
• Fiber: 3.4g
• Sugar: 6.1g

3. Chicken Salad Meal Prep

A simple salad with chicken is one of my favorite lunch foods and it’s even better when I can prep a big batch of it for meal prep. This recipe is bursting with flavor from tomatoes, red onion, & paprika and has a nice crunch from salad seeds & crisp romaine.

Everything is coated in a to-die-for Honey Mustard dressing that has a lovely tang to it from apple cider vinegar & lemon.

This meal prep idea is easy to make and will keep you happy and satisfied all week.

Per Serving:

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

4. Spicy Curried Chicken Meal Prep Bowl

If you’re looking for a lunch that’s packed with flavor and protein, this spicy curried chicken is well worth adding to your menu.

Tender chicken breasts are marinated in a blend of curry powder, paprika, oregano, and garlic, then paired with roasted broccoli, Brussels sprouts, and cauliflower for a delicious meal packed with 44g of protein.

The recipe is ideal for meal prep, so make a batch ahead of time and take the stress out of weekday lunches.

Per Serving:

• Calories: 474
• Fats: 26.0g
• Protein: 44.0g
• Carbs: 19.0g
• Fiber: 9.0g
• Sugar: nang

5. Shrimp Buddha Bowls

Packed with veggies, protein, and healthy carbs, my Buddha bowl is a great lunch choice for a busy weekday.

Sit down, relax, and enjoy juicy shrimp with roasted sweet potatoes, fresh asparagus, sautéed kale, and fluffy quinoa, drizzled with a simple dressing made with whole-grain mustard, olive oil, apple cider vinegar, and a touch of honey for bright flavor.

It’s also a great option for meal prep, since the bowls store well in the fridge and can be enjoyed hot or cold.

Per Serving:

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

6. Crockpot Chicken Shawarma Bowl

I’ve always loved Middle Eastern flavors when it comes to food. I find that the cuisine is packed with flavor but also quite healthy.

They use whole ingredients, a ton of protein-packed meat, and oh so many spices! I’ve recreated my own version chicken shawarma.

Made in a crockpot and packing a ton of protein.

Per Serving:

• Calories: 485
• Fats: 17.1g
• Protein: 48.9g
• Carbs: 37.2g
• Fiber: 3.4g
• Sugar: 6.4g

7. Cheeseburger Bowls

Cheeseburgers = comfort food! But they also mean unhealthy carbs, loads of grease, and a hole in your pocket!

This recipe brings all the classic cheeseburger flavors you love in a bowl that’s high-protein, low-carb, gluten-free, and totally delicious.

It’s great for weekends and after school lunches when the kids want burgers and you want to keep it healthy.

Per Serving:

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

8. Chicken Sausage Pasta Meal Prep

I don’t know about you but I sometimes crave pasta. It just hits all of the right spots. However, eating pasta can truly get out of hand.

So, my solution – this high protein meal prep. Packing 31g of protein and veggies for all that delicious fiber.

And of course, some pasta to hit all the right spots and satisfy the inner hunger. I also just love how easy it is to make.

Per Serving:

• Calories: 480
• Fats: 15.6g
• Protein: 31.8g
• Carbs: 52.4g
• Fiber: 12.1g
• Sugar: 8.6g

9. Chicken Corn Rice Bowls

Chicken and rice bowls are some of my favorites for meal prep, and these Chicken Corn Rice Bowls are some of the best. Chicken, corn, and rice are the cornerstones of this meal prep recipe, but the zesty sour cream-based sauce, superb spice mix, and crumbly feta cheese are what make these bowls so addictive!

These are packed with flavor and can be prepared quickly, making them a terrific option for your weekly meal prep.

Per Serving:

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

10. Honey Garlic Shrimp Meal Prep

A shrimp dish that you can easily make in advance, paired with fluffy rice and stir-fried veggies.

The shrimp is coated with a salty and sweet garlic sauce with honey. It is also spiced up with some chili flakes.

This dish comes together in just over half an hour. And it seriously packs a nutritious and protein punch.

Per Serving:

• Calories: 436
• Fats: 6.2g
• Protein: 26g
• Carbs: 72g
• Fiber: 7.5g
• Sugar: 17g

11. 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

12. Chicken Burrito Bowls

Treat the family to massive flavor and no guilt when you serve my chicken burrito bowls. They bring the well-loved taste of takeout, excluding the unhealthy carbs and the expense.

The bowls are delicious, healthy, and sure to be a winner. Think – shredded chicken and spicy rice, accompanied by sweet corn, creamy black beans, juicy tomatoes, and fresh arugula. Fresh, flavorful, and yummy!

Per Serving:

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

13. Salsa Shredded Chicken

Cooked to perfection and shredded, this chicken meal-prep dish is to die for. This is a recipe that you will definitely be coming back to.

This chicken and rice dish is a well-rounded meal that is perfect for lunch and dinner.

The recipe uses processed cauliflower instead of regular rice, so it is a bit lower in carbs.

Per Serving:

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

14. Burger in a Bowl

Sometimes, you just crave burgers, and you cannot help it! Here is an alternative – a burger in a bowl without the bread and carbs.

Super healthy, nutritious, and high in protein. Which makes for a nutritious and delicious lunch. It tastes just like your regular burger but is much healthier!

Per Serving:

• Calories: 360
• Fats: 21g
• Protein: 26g
• Carbs: 17g
• Fiber: 5.5g
• Sugar: 7.7g

15. Sheet Pan Chicken and Cauliflower

Sit down to a healthy lunch of delicious roasted chicken thighs,  garlic-seasoned cauliflower, all finished with fresh herbs and red onions.

It offers 47g of protein and is low in sugar, perfect for an insulin-resistant diet.

I love that this recipe is so versatile – mix it up by swapping the cauliflower with broccoli, parsnips, sweet potatoes, or Brussels sprouts.

Per Serving:

• Calories: 583
• Fats: 39.0g
• Protein: 47.0g
• Carbs: 14.0g
• Fiber: 4.7g
• Sugar: 4.1g

16. Chocolate Protein Overnight Oats

If you’re more of a chocolate type of oatmeal eater, here’s a recipe to satisfy your palate. Make-ahead chocolate oatmeal that you can prep the night before and enjoy in the morning.

The recipe uses cocoa powder and vanilla protein powder. And it is topped with sliced banana for a fruity and more filling touch.

Per Serving:

• Calories: 389
• Fats: 5.6g
• Protein: 33g
• Carbs: 54g
• Fiber: 8.1g
• Sugar: 14g

17. Mexican Meal Prep Bowls With Cauliflower Rice

They’re sweet, savory, and spicy-but not too spicy. And the avocado balances out the heat nicely.

Meanwhile, the wild rocket salad adds nutrition and freshness.

Making these meal prep bowls takes only 20 minutes. So, you can spend less time in the kitchen and more time relaxing.

Per Serving:

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

18. Garlic Butter Chicken Meatballs

These garlic butter chicken meatballs are juicy, cheesy, and packed with flavor. The lightness of the cauliflower rice balances the heaviness of the meatballs.

You can just use prepackaged cauliflower rice like this. Or you can make your own. This food processor here should do the trick.

Check out more chicken meal prep ideas here.

Per Serving:

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

19. Lemon Chicken With Veggies Meal Prep

These chicken breasts are juicy, tangy, and savory. And we can’t forget the veggies. You have nicely caramelized roasted sweet potatoes and broccoli.

And you have cherry tomatoes topped with dill. Besides being yummy, this dish is pretty nutritious. It has 40 grams of protein.

Per Serving:

• Calories: 500
• Fats: 23g
• Protein: 40g
• Carbs: 35g
• Fiber: 7.3g
• Sugar: 11g

20. Stir-Fried Pork Meal Prep With Ginger & Soy

This meal prep is packed with Asian flavors. From the crispy pieces of pork to the bell peppers, snow peas, and spring onions.

Make sure you also use a large skillet or work. I recommend this wok here because it’s made of granite, a non-toxic material that doesn’t stick.

Per Serving:

• Calories: 409
• Fats: 19g
• Protein: 32g
• Carbs: 29g
• Fiber: 6.8g
• Sugar: 8g

21. Healthy Egg Salad Bowls

With these egg salad bowls, you have the best of both worlds. You have the creaminess of egg salad. With the freshness and nutrition of avocadoes and cherry tomatoes.

You’re also getting a ton of fiber. In fact, one serving provides 40% of your daily fiber needs. So, you feel pretty full after eating them.

Per Serving:

• Calories: 469
• Fats: 31g
• Protein: 27g
• Carbs: 23g
• Fiber: 10g
• Sugar: 9.5g