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41 High Protein Lunch Ideas for Work

Does your lunch involve breakfast leftovers and bagged snacks? With these high protein lunch ideas, you are sure to last until dinner without reaching for a quick sugary fix.

Not having a well-planned meal for lunch will have your gut rumbling again after an hour or two. The solution? All you need is more protein!

Protein is not only good for bulking up and making your body super toned. It is also needed to keep you energized throughout the day.

high protein lunch ideas

What are Good High Protein Meals?

Most of the meals that are high in protein will contain some of these ingredients: lean meat, fish, beans, low-fat dairy, nuts, seeds, eggs, etc. Check out the video below to see the examples of high protein meals you can prep and pack for lunch.

Now, if you’re looking for specific recipes. Just check the list below with some of my protein lunch ideas. I guarantee these dishes will keep you full and your tummy happy!

1. Chicken Burrito Bowl

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?

2. Easy Orange Chicken

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.

3. Teriyaki Chicken Meal Prep

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.

4. Chicken Fajita Meal Prep

chicken fajita meal prep


You will find this chicken and pepper dish so satisfying that it will become your regular.

But this fajita dish, besides chicken and peppers, also includes Brussels sprouts.

A low-carb version of the classic fajitas, this protein-rich lunch is also very lunch-box friendly. It takes about 30 minutes to make. But it can keep well in the fridge for a few days.

5. Teriyaki Chicken Lettuce Wraps

teriyaki chicken lettuce wraps


Lettuce wraps are a great alternative to carb-loaded wheat or corn tortillas.

But you don’t have to worry about not being full with this recipe. It is loaded with protein and will definitely fill you up.

The chicken is coated with sticky and finger-licking Teriyaki sauce. And then topped with sesame seeds for a crunchier bite.

6. Salsa Shredded Chicken

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.

7. Chicken with Broccoli, Beets, and Farro Salad

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!

8. Chicken Salad Meal Prep

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.

9. Mexican Cauliflower Meal Prep Bowls

Mexican cauliflower meal prep bowl


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.

10. Lemon Chicken with Veggies

lemon chicken with veggies


Juicy chicken infused with lemony flavors? I don’t know about you, but I really cannot resist it.

This recipe features roasted broccoli and sweet potatoes. Plus, fresh cherry tomatoes. The chicken is fried in a skillet.  And it needs to be marinated for at least two hours for the best taste.

11. Baked Herb Chicken Breasts with Couscous

baked herb chicken breast


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.

12. Keto Chicken Salad

keto chicken salad


A keto chicken salad in a lettuce leaf.

This dish has only 1 gram of net carbs. But that’s why it is rich in protein, offering 12 grams in a single salad boat.

Besides chicken, the salad combines boiled eggs, mustard, yogurt, celery, and a touch of lemon. And it is a delicious keto dish that even carb lovers will find satisfying.

13. Creamy Tomato Chicken Skillet

creamy tomato chicken skillet


Italian-style chicken that your whole family will love.

Chicken breasts are smothered in a creamy, tomatoey, and bright sauce. That is simply perfect for a summertime lunch.

The dish is rich in garlic, Italian seasoning, and parmesan cheese. And it is half a cup of heavy cream that makes it super silky.

14. Keto Chicken and Broccoli Stir Fry

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.

15. Sweet Chilli Chicken Sheet Pan

sweet chilli chicken stir fry


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.

16. Bean Stuffed Sweet Potatoes


These stuffed sweet potatoes are a filling and comforting food you can easily customize for your lunch.

Loaded with beans, corn, tomatoes, and onions and enriched with mashed lime avocados with a creamy sour cream topping.

It easily makes a pretty packable lunch that you can easily enjoy during your lunch break at work.

17. Spicy Slaw Bowls with Shrimp & Edamame

spicy slaw bowls with shrimp


We’re adding edamame and shrimp for extra protein. Edamame is not only high in protein, but one cup of cooked edamame provides a whopping 32% of your daily fiber needs.

For this recipe, we’re making our salad dressing using seasonings, sesame seeds, rice vinegar, and sesame oil. If you need to stock up on sesame oil, here’s a high-quality sesame oil that I recommend.

Per Serving:

  • Calories: 364
  • Fats: 19g
  • Protein: 28g
  • Carbs: 20g
  • Fiber: 9g
  • Sugar: 3g

18. Salmon Meal Prep

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

19. Honey Sesame Chicken Lunch Bowls

honey sesame chicken


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

20. Honey Garlic Shrimp Meal Prep with Veggies

honey garlic shrimp meal prep

I love shrimp. However, shrimp can get boring at times, but this garlic honey shrimp meal prep is everything but boring

Stir-fried, these shrimp are moist, umami, sweet, and just plain yummy. They are also super easy to make.

Serve it with your favorite mix of vegetables, all cooked up in the same pan! All you need is a side of rice, and you’ve got your high-protein lunch ready.

Per Serving:

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

21. Chicken Fajita Meal-Prep Bowls


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

22. 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

23. High Protein Low Carb Shrimp Ceviche


I consider shrimp a superfood because it’s not only high in protein, but also low in fat, and low in calories.

3 ounces of cooked shrimp provides 36% of your daily protein needs, yet contains only 84 calories and 0.9 grams of fat.

Dicing the veggies take the most time. To make dicing them so much faster and your life easier, get a low budget food processor like this one.

Per Serving:

  • Calories: 182
  • Fats: 6g
  • Protein: 21g
  • Carbs: 10g

24. Easy Egg Salad


Eggs pack a ton of protein and are very nutritious. For instance, one hard-boiled egg provides 13% of your daily protein needs, 15% of your vitamin B2 needs and 22% of your selenium needs.

Now, we all know how hard it is to make the perfect boiled egg. To keep the guesswork out of boiling eggs, I recommend using this high quality but cheap egg maker.

It’s a great high protein meal prep recipe that’s also vegetarian! Here is another vegetarian meal prep bowl recipe – spicy chickpea!

Per Serving:

  • Calories: 135
  • Fats: 8g
  • Protein: 11g
  • Carbs: 3g
  • Sugar: 2g

25. Blackened Fish Tacos


These Mexican inspired fish tacos have just the right amount of heat, paired with a yummy avocado sauce to cool your palette.

To make the blackened fish, you’ll need to toss your tilapia fillets in some blackened seasoning. For this, we’re using a simple but tasty combination of salt, oregano, cayenne pepper, paprika and some high-quality organic garlic powder like this.

Per Serving:

  • Calories: 401
  • Fats: 19g
  • Protein: 29g
  • Carbs: 30g
  • Fiber: 7g
  • Sugar: 1g

26. Keto Bang Bang Shrimp


Are you on a keto diet? We have the perfect shrimp dish that is high in protein, yet also high in fat.

Instead of using corn starch as the batter, we’re using parmesan cheese and almond flour. That’s the almond flour I usually stock up on.

Another way you can keep this recipe low carb is to crumble up some pork rinds and use them to batter up your shrimp.

Check out more keto lunch ideas like this here!

Per Serving:

  • Calories: 474
  • Fats: 36g
  • Protein: 38g
  • Carbs: 5g
  • Fiber: 1g

27. Chipotle Chicken Meal Prep Lunch Bowls


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

28. Baked Cod


The fish dish is tender and flaky, and the lemon garlic sauce is buttery, tangy, and spicy. For this dish, we’re using cod as our protein.

Cod is perfect if you’re trying to cut down on your calories. For instance, 3 ounces of baked cod provides 39% of your daily protein needs.

If you consistently eat rice, it might be a good idea to get an instant pot like this one. You just throw in the rice, water and leave to do the rest.

This is my favorite appliance I own in the kitchen! Also, get more inspiration with your instant pot meals here.

Per Serving:

  • Calories: 126
  • Fats: 5g
  • Protein: 17g
  • Carbs: 3g

29. French Onion Chicken Skillet


This dish pairs French onion soup with chicken, making it the perfect comfort food. Topped with cheese, this tender chicken is smothered in gravy and caramelized onions.

For the gravy, we’re using flour, red wine, and beef broth, so if you don’t have any beef broth on hand, here’s some good quality beef broth. Knorr is my go-to brand for it.

Per Serving:

  • Calories: 400
  • Fats: 28g
  • Protein: 28g
  • Carbs: 8g
  • Fiber: 1g
  • Sugar: 1g

30. Instant Pot Buffalo Chicken


This Buffalo chicken dish is tender, spicy, and has a hint of cheesiness. It is also packed with flavorful, crunchy veggies so you have a dish that is packed with protein and fiber, making for one very satiating meal!

In order to get tender, fall off the fork chicken, whilst also cutting down on cook time, we’re using an Instant Pot. If you don’t already have an Instant Pot, here’s a budget-friendly Instant Pot.

Loving these meal prep recipes so far, check out these high protein meal prep ideas I’ve shared a while ago!

Per Serving:

  • Calories: 466
  • Fats: 24g
  • Protein: 43g
  • Carbs: 22g
  • Fiber: 13g
  • Sugar: 6g

31. Hawaiian Pizza Chicken


This low carb Hawaiian pizza chicken is packed with 40 grams of protein and has only 9 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: 296
  • Fats: 11g
  • Protein: 40g
  • Carbs: 11g
  • Fiber: 2g

32. Easy Turkey Pinwheels


For these pinwheels, you’ll need baby spinach, turkey deli meat, cream cheese, and some good quality tortillas like these.

Then, roll your pinwheel together, and voila- lunch is served! If you like these types of smaller snacks, using compartment food containers can come in handy for storing the foods.

These glass ones will keep the food fresh for much longer! However, these BPA-free plastic ones are just as good and a little bit lighter.

Per Serving:

  • Calories: 485
  • Fats: 22g
  • Protein: 41g
  • Carbs: 32g

33. Air Fryer Pork Chops


To make these pork chops no-carb, we’re replacing the breadcrumbs with crushed pork rinds.

Now, you can crush the pork rinds by hand, but I find that it is quicker and easier using a food processor. Here’s a budget-friendly food processor that I recommend.

Place them in your air-fryer for light, low-carb pork chops that are simply amazing! Don’t have an air fryer, here’s a high-quality one you can check out.

Also, here are more low carb pork recipes you totally want to check if you like pork!

Per Serving:

  • Calories: 301
  • Fats: 12g
  • Protein: 43g
  • Carbs: 0g

34. Tuna Stuffed Avocados


Are you a fan of tuna salad sandwiches? Then, give this recipe a try!

One avocado provides 54% of your daily fiber needs, 53% of your vitamin K needs, and 41% of your folate needs.

These tuna stuffed avocados are creamy, spicy, and savory with a hint of sweetness. They’re also very easy to make.

To make them, combine tuna, red onions, celery, chives, salt, pepper and some Dijon mustard like this.

Per Serving:

  • Calories: 478.4
  • Fats: 39g
  • Protein: 23.3g
  • Carbs: 12.8g
  • Fiber: 9.6g
  • Sugar: 0.9g

35. One Pan Honey Lemon Chicken


This chicken is perfectly seasoned and comes out tender, savory, and sweet with a hint of heat-just how I like it.

To make this dish, you’ll need to line a baking sheet with some parchment paper and spray it with oil. Chicken breasts are very low in fat, so they tend to stick if you don’t coat them with oil.

Here are more chicken recipes that are perfect for meal prep. This honey garlic chicken is one of them.

Per Serving:

  • Calories: 215
  • Fats: 3g
  • Protein: 25g
  • Carbs: 23g
  • Fiber: 1g
  • Sugar: 18g

36. Crispy Oven Fried Fish


If you’re a fan of frozen fish sticks, you’ll love these crispy oven-fried fish.

For the seasonings, we’re using fine sea salt, ground paprika, dried onion powder, and dried garlic powder. We’re adding this to some all-purpose flour, breadcrumbs, and fine cornmeal for the breading.

Do consider using almond flour instead to make the meal more nutritious. Once you’re done baking the fish, serve with coleslaw for a touch of freshness.

Per Serving:

  • Calories: 390
  • Fats: 15g
  • Protein: 27g
  • Carbs: 33g
  • Fiber: 1g

37. Pan-Seared Mahi Mahi with Honey Lime Coleslaw


Are you tired of the same boring old fish? Then, you’ve got to try this Mahi Mahi dish. This dish is sweet, smoky, and savory thanks to the spices. Did I mention that it is also flaky?

In addition, the coleslaw adds an extra touch of lightness and freshness to the mahi-mahi. And it’s so colorful and delicious that your co-workers may want to steal…ahem, try some of your lunch!

Per Serving:

  • Calories: 283
  • Fats: 12g
  • Protein: 36g
  • Carbs: 16g
  • Fiber: 3g
  • Sugar: 9g

38. Crock Pot BBQ Chicken Thighs


If you’re craving some barbecue chicken, but it’s too cold outside to fire up the grill. Or let’s face it, it’s too much of a chore to fire it up, then you’ve got to try these Crock Pot BBQ Chicken Thighs.

To make these chicken thighs, you’ll need some barbecue sauce. here’s a low-sugar barbecue sauce that I recommend.

If you don’t own a crockpot yet, here is a very cheap and sturdy crockpot that will do the job.

Per Serving:

  • Calories: 180
  • Fats: 8g
  • Protein: 22g
  • Carbs: 4g
  • Fiber: 0g
  • Sugar: 0g

39. Best Grilled Salmon


This salmon dish is flaky, tangy, savory, and has a bit of heat- and is extra nutritious.

To create a crisp glaze on the salmon, we’re using a marinade made of seasonings, lemon juice, olive oil, and water. Now, to make clean up easier, you can use a large reusable zip log bag like this.

Per Serving:

  • Calories: 643
  • Fats: 42g
  • Protein: 52g
  • Carbs: 13g
  • Fiber: 0g
  • Sugar: 11g

40. Baked Ham and Cheese Mozzarella Sticks


If you love fried mozzarella sticks, then you’ve got to give these baked ham and cheese mozzarella sticks a try.

And you’ll be glad to hear that this recipe only calls for 5 ingredients. You’ll need some olive oil, garlic salt, mozzarella sticks, honey ham, and eggroll wrappers. Here are some budget-friendly egg roll wrappers.

Per Serving:

  • Calories: 557
  • Fats: 32g
  • Protein: 39g
  • Carbs: 25g

41. Creamy Garlic Parmesan Pork Chops


These parmesan chops are delicious and oh, so creamy thanks to the parmesan garlic sauce.

What I love about the garlic sauce is that it is delicious, yet uses simple ingredients. You’ll need some seasonings, salted butter, parmesan, all-purpose flour, and some heavy cream.

To make it a meal, just add some roasted asparagus and potatoes, and you’re good to go!

Per Serving:

  • Calories: 651
  • Fats: 51g
  • Protein: 38g
  • Carbs: 6g


Monday 13th of March 2023

The recipes sound delicious but a lot of them are fish. If we are meal prepping for work, fish is never ok in the workplace. The smell after heat up is not friendly!!!!


Tuesday 24th of January 2023

Bra im not here to spend 2 hours a night making my lunch for next day.

Fitoru Keto

Thursday 23rd of April 2020

I really love these recipes! Thank you so much for sharing!

Fitoru Keto

Tuesday 21st of April 2020

Just an update about these lunch ideas! I tried some already and those were really so good! I really thank you for sharing these recipes!

Fitoru Keto

Tuesday 14th of April 2020

These lunch ideas are amazing! I can't wait to try these! Thank you so much for sharing!