Lunch sorted! No more staring into the fridge at midday, wondering what to eat.

If you’re tired of cheese sandwiches, take a look at these tempting recipes that cover everything from comforting chicken pasta to sweet potato bowls, spicy Asian-inspired pork, seafood specials, and light salads.

My protein meal prep bowls make it easier to plan ahead, pack in plenty of protein, and keep lunch under 500 calories per serving. There’s something here for every appetite to make your week a whole lot easier.

1. Sweet Potato Taco Bowls

Your lunch break deserves better than another boring sandwich.

Filled with seasoned ground beef, roasted sweet potatoes, black beans, corn, avocado, and cherry tomatoes, these high protein taco bowls are a fun way to shake up the lunchtime routine.

Perfect for home, work, and packing into school lunch boxes.

Per Serving:

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

2. Chicken Sausage Pasta Meal Prep

For busy days when you simply have no time to stand in the kitchen, this meal prep recipe gives you a satisfying, high protein meal you can serve for lunch and expect compliments.

The dish is made with Banza pasta, mixed veggies, a tangy pasta sauce, and chicken sausage that delivers fab umami flavor. Prep a few portions, and you’re all set for the week ahead.

Per Serving:

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

3. Southwest Chicken Salad

Take a lunch break and enjoy the smoky, tangy, and mildly spicy flavors of the Southwest.

This meal prep salad features shredded chicken, black beans, corn, jalapeno, cherry tomatoes, red onion, and pumpkin seeds. It’s a delicious feast, packed with protein and low in calories.

Per Serving:

• Calories: 354
• Fat: 7.2g
• Protein: 33g
• Carbs: 42g
• Fiber: 9.5g
• Sugar: 6.2g

4. Teriyaki Beef Cauliflower Rice Bowl

Craving takeout but trying to keep your spending in check? These teriyaki beef bowls are a tasty way to enjoy those sweet and savory flavors at home.

Tender flank steak simmers in a sauce of coconut aminos, honey, and fresh ginger, served over cauliflower rice for a lighter alternative to your usual takeout order.

Make a batch at the start of the week, and future-you will be glad you did.

Per Serving:

• Calories: 513
• Fat: 22g
• Protein: 50.7g
• Carbs: 26.2g
• Fiber: 4.1g
• Sugar: 16.5g

5. Crockpot Chicken Shawarma Bowl

Make lunch one less thing to think about – with a tasty meal waiting in the fridge, you can get on with your day.

Sit down to a delicious bowl of tender chicken cooked in a blend of warm spices like cumin, paprika, turmeric, chili powder, and garlic, topped with cherry tomatoes and creamy Greek yogurt.

Packing for lunch at work? Don’t be surprised if your colleagues ask what smells so good.

Per Serving:

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

6. Cottage Cheese Chicken Salad

If you have a busy week ahead, these meal prep bowls help you stay organized without sacrificing flavor or spending a fortune on lunch.

Enjoy tangy banana peppers, crunchy celery, mild onion, a hint of garlic, and rotisserie chicken breasts, all wrapped in a creamy cottage cheese dressing.

With 38g of protein and just 316 calories per serving, these bowls are great for a lower-calorie meal plan.

Per Serving:

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

7. Chicken Corn Rice Bowls

This flavorful recipe combines delicious tender chicken, sweet corn, fluffy basmati rice, and a zesty dressing. It takes only minutes to make and is a great meal prep option for a busy week ahead.

If you want a change from chicken, this recipe works beautifully with grilled shrimp, steak, black beans, or chickpeas.

Per Serving:

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

8. Stir-Fried Pork Meal Prep With Ginger and Soy

I don’t know about you, but I crave those sweet and savory Asian-inspired flavors! These tasty bowls satisfy those cravings without ordering takeout, and they’re packed with protein and low in calories.

Imagine tender pork tossed with red, yellow, and green peppers, green beans, and crunchy snow peas, with fresh ginger, garlic, scallions, and dark soy sauce.

It’s perfect for prepping ahead and enjoying throughout the week.

Per Serving:

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

9. High Protein Cottage Cheese Pizza Bowl

Pizza for lunch without all the carbs and with fewer calories? It sounds impossible, but this easy-to-make bowl delivers all the great flavors of pepperoni pizza.

It’s kid-approved, too, making it a great after-school meal when the kids come home hungry and craving takeout.

For a vegetarian option, replace the pepperoni with mushrooms, spinach, or zucchini.

Per Serving:

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

10. Spicy Pineapple Chicken Meal Prep

Sweet, spicy, and a little bit tropical. This pineapple chicken brings plenty of personality to your lunchbox, with juicy pineapple chunks, tender chicken thighs, jalapeno, and a punchy sauce made with soy sauce, garlic, ginger, and chili.

Each serving delivers 31g of protein for just 324 calories, making it a tasty way to keep your lunch light without skimping on flavor. Prep three bowls ahead, add your favorite rice, and you’re sorted for the next few days.

Per Serving:

• Calories: 324
• Fat: 10g
• Protein: 31g
• Carbs: 29g
• Fiber: 1.8g
• Sugar: 23g

11. Chicken Meatballs Meal Prep

When I know the week ahead will be manic, I rely on meal prep. It gives me peace of mind knowing that I can serve healthy, nutritious dishes without the stress of ‘What are we eating?’

My chicken meatballs are spicy, juicy, and packed with flavor. Serve them with cauliflower rice, brown rice, or quinoa, or add cherry tomatoes, carrots, or zucchini for variety.

Per Serving:

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

12. Shrimp Buddha Bowls

These Buddha bowls are seriously addictive! They’re fresh, packed with flavor, rich in protein, and low in calories.

It’s a tasty lunch of shrimp, sweet potato, asparagus, and kale, seasoned with olive oil, whole-grain mustard, and garlic.

Mix things up with chicken, beef, salmon, or tofu to keep your lunches varied, delicious, and anything but boring.

Per Serving:

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

13. Sweet Potato Black Bean Rice Bowl

This bowl combines roasted sweet potatoes, seasoned black beans, and lime-infused basmati rice with a choice of toppings to create the ultimate lunch meal.

It’s hearty, high in protein, and low in calories. For heat lovers, add diced jalapenos or drizzle sriracha over your bowl.

Per Serving:

• Calories: 308
• Fat: 5.5g
• Protein: 12g
• Carbs: 55g
• Fiber: 13g
• Sugar: 4.2g

14. Honey Garlic Shrimp Meal Prep

Your lunchbox is about to get a sweet-and-savory upgrade.

These honey garlic shrimp meal prep bowls combine juicy shrimp coated in a sticky honey, garlic, soy, and chili sauce with fluffy basmati rice and a colorful mix of stir-fried broccoli, carrots, corn, and snow peas.

They take just 32 minutes to prepare and deliver 26g of protein for 436 calories per serving. Make four portions in one go, and you’ll have lunch sorted for several days without resorting to expensive takeout.

Per Serving:

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

15. Burger in a Bowl

Burger cravings don’t have to mean buns, fries, and a heavy lunch.

This burger-in-a-bowl meal prep gives you seasoned ground beef, crunchy romaine lettuce, creamy avocado, juicy cherry tomatoes, red onion, and pickles, all topped with a tangy homemade burger sauce.

It’s a winner for kids on a school day and perfect for a lazy weekend lunch when you don’t want to stand in the kitchen.

Per Serving:

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

16. Hawaiian Pizza Chicken Bowls

This meal prep recipe will delight your taste buds with the tropical sweetness of pineapple, the savory taste of ham, and a gooey, melty, cheesy topping.

It delivers all those classic Hawaiian pizza flavors without the carb-filled base.

Want to make it extra-special? Add a layer of cooked, crumbled turkey sausage.

Per Serving:

• Calories: 446
• Fat: 14g
• Protein: 57g
• Carbs: 22g
• Fiber: 5.6g
• Sugar: 9g

17. Buffalo Chicken Cottage Cheese Bowl

A little planning goes a long way. Spend some time in the kitchen now, and you can enjoy stress-free lunches for days.

How about shredded chicken tossed in tangy Buffalo sauce served on a creamy cottage cheese base, with celery and carrot adding crunch and freshness?

My Buffalo chicken cottage cheese bowl has 56 grams of protein per serving and only 483 calories. It’s a great option for those wanting a low-cal, high-protein meal.

Per Serving:

• Calories: 483
• Fat: 23g
• Protein: 56g
• Carbs: 9.9g
• Fiber: 1.4g
• Sugar: 6.5g

18. Pizza Bowls

When life gets busy, takeout is a tempting option, but I prefer to keep things healthy.

This recipe offers all the fabulous flavors of a classic pizza, with a golden, bubbly, cheesy topping, and no heavy, doughy base.

The kids love grabbing a bowl after school and customizing it with their favorite toppings.

Per Serving:

• Calories: 267
• Fat: 18g
• Protein: 16.33g
• Carbs: 4.2g
• Fiber: 1.03g
• Sugar: 1.77g

19. Mexican Meal Prep Bowls with Cauliflower Rice

When people ask how I manage to have lunch sorted every day, I let them in on my little secret: meal prep! This is one recipe I keep coming back to.

It’s a chicken dish packed with Mexican spices (eight, to be exact), paired with cauliflower rice, wild rocket salad, and fresh avo. If you like extra heat, feel free to add extra chili flakes.

Per Serving:

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

20. High Protein Ground Turkey Breakfast Bowls

I used to skip breakfast more often than I should have until I got organized with meal prep.

Wake up to a fab breakfast bowl filled with smoky turkey, scrambled egg, baby spinach, and avocado. These bowls are just as good for brunch or lunch, if you want to sleep in on a lazy weekend.

Per Serving:

• Calories: 479
• Fat: 37g
• Protein: 28g
• Carbs: 11g
• Fiber: 5.6g
• Sugar: 2.9g

21. Spicy Curried Chicken Meal Prep Bowl

A curry dish that’ll wake up your taste buds with its bold, spicy flavors.

Juicy chicken breasts are baked in a blend of curry, garlic, paprika, black pepper, and oregano, then paired with oven-roasted veggies like broccoli, cauliflower, and Brussels sprouts.

Add it to your Sunday meal prep, and you’re one step ahead of the lunchtime rush.

Per Serving:

• Calories: 474
• Fat: 26g
• Protein: 44g
• Carbs: 19g
• Fiber: 9g
• Sugar: 4g