I’m getting back into my meal prep game, and these will be the high protein low calorie lunch recipes I’m making. Easy, flavorful, and all pack a ton of protein.

Did I mention they’re also just under 500 calories? I’m making these over and over again, because they’re super easy to store in the fridge.

Yumm… Give these high protein lunches a try!

1. Buffalo Chicken Cottage Cheese Bowl

In just 483 calories this bowl has 56g of protein. Super easy to make, packs flavors and easy to meal prep.

Whenever you’re building muscle and trying to lean down, that’s definitely the best protein bowl to make. Tastes amazing cold.

Per Serving:

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

2. Italian Chicken Pasta Salad

If you love pasta salad, I known that you will be blown away by this Italian chicken version. It uses Rotisserie Chicken, which makes it a super easy, lazy lunchtime meal.

Plus, it has lots of nutrition from cucumbers, tomatoes, and red onion!

Per Serving:

• Calories: 456
• Fats: 19g
• Protein: 22g
• Carbs: 49g
• Fiber: 3.6g
• Sugar: 4.5g

3. 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

4. Honey Garlic Shrimp Meal Prep

I am a big fan of honey garlic shrimp and making it at home is super easy. This lazy lunch recipe is so delicious and will give you plenty of meals for weekly prep!

Per Serving:

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

5. Healthy Burger in a Bowl

I often find myself craving a burger at lunchtime, but don’t like the heavy feeling they give me in the middle of the day. These low-calorie burger bowls will help you meet your health goals while getting all the flavor you desire!

Per Serving:

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

6. Salmon Stir Fry

Stir-fries are always in my lunch and dinner rotations! This Salmon Stir Fry is an excellent lunchtime option because it gives you so much protein, along with tons of veggies and oh-so-much flavor!

Per Serving:

• Calories: 488
• Fats: 29g
• Protein: 30g
• Carbs: 31g
• Fiber: 4.6g
• Sugar: 19g

7. 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

8. 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

9. 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

10. 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

11. 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

13. 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

14. Chicken Taco Soup

Source: cushyspa.com

Here is another amazing soup recipe to add to your lunch rotation. This one is zesty and packed with protein from chicken and black beans.

It’s a wonderful and easy comforting meal that will keep you cozy on cold days.

Per Serving:

• Calories: 463
• Fats: 9.8g
• Protein: 47g
• Carbs: 52g
• Fiber: 14g
• Sugar: 10g

15. 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

16. 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

17. 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

18. 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

19. Spicy Pineapple Chicken Meal Prep

Can’t decide on meal prep lunches for this week? You can’t go wrong with this Spicy Pineapple Chicken dish which includes the perfect balance of sweet, spicy, and savory flavors.

It is a cinch to prepare and will keep you fueled all week long!

Per Serving:

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

20. 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

21. 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