Chicken Burrito Bowl Meal Prep
507 cal, 35 min
High-Protein Lunches
Easy high-protein lunch ideas with 19 to 53 grams of protein: chicken salad, meal prep bowls, soups and wraps that travel well.
17 recipes, sorted by protein per serving.
Greek Chicken Bowls
515 cal, 40 min
Chicken Shawarma Bowl
435 cal, 40 min
Chicken Caesar Wraps
436 cal, 15 min
Spicy Salmon Bowl
447 cal, 27 min
38gprotein per serving
Greek Yogurt Chicken Salad
300 cal, 15 min
Lemon Chicken Soup with White Beans
296 cal, 45 min
Healthy Egg Roll in a Bowl
304 cal, 20 min
Ground Turkey Taco Skillet
325 cal, 25 min
Greek Yogurt Tuna Salad
130 cal, 10 min
Greek Protein Pasta Salad
302 cal, 25 min
High-Protein Red Lentil Soup
275 cal, 40 min
23gprotein per serving
Crispy Tuna Patties
187 cal, 20 min
21gprotein per serving
Greek Yogurt Egg Salad
236 cal, 22 min
Two-Ingredient Cottage Cheese Flatbread
166 cal, 40 min
High-Protein Mediterranean Quinoa Salad
427 cal, 30 min
Crunchy Sesame Edamame Salad
239 cal, 15 min
Pick by goal
The most protein per serving
- Chicken Burrito Bowl Meal Prep: 53g protein, 507 calories, 35 minutes
- Greek Chicken Bowls: 53g protein, 515 calories, 40 minutes
- Chicken Shawarma Bowl: 46g protein, 435 calories, 40 minutes
- Chicken Caesar Wraps: 44g protein, 436 calories, 15 minutes
- Spicy Salmon Bowl: 43g protein, 447 calories, 27 minutes
Lightest, under 300 calories
- Greek Yogurt Tuna Salad: 26g protein, 130 calories, 10 minutes
- Two-Ingredient Cottage Cheese Flatbread: 19g protein, 166 calories, 40 minutes
- Crispy Tuna Patties: 23g protein, 187 calories, 20 minutes
- Greek Yogurt Egg Salad: 21g protein, 236 calories, 22 minutes
- Crunchy Sesame Edamame Salad: 15g protein, 239 calories, 15 minutes
Ready in 20 minutes or less
- Greek Yogurt Chicken Salad: 38g protein, 300 calories, 15 minutes
- Healthy Egg Roll in a Bowl: 31g protein, 304 calories, 20 minutes
More high-protein lunches
- Lemon Chicken Soup with White Beans: 35g protein, 296 calories, 45 minutes
- Ground Turkey Taco Skillet: 30g protein, 325 calories, 25 minutes
- Greek Protein Pasta Salad: 24g protein, 302 calories, 25 minutes
- High-Protein Red Lentil Soup: 23g protein, 275 calories, 40 minutes
- High-Protein Mediterranean Quinoa Salad: 19g protein, 427 calories, 30 minutes
Lunch is where protein targets usually fall apart: a sandwich, a salad with a few croutons, something from a drive-through. These recipes fix that with 19 to 53 grams of protein, and most are made ahead so lunch is already waiting.
Our lunch strategy
Make one big batch on Sunday and eat it through Thursday. The Greek chicken meal prep bowls and the turkey taco skillet both last four days. For a no-cook option, the Greek yogurt chicken salad takes 15 minutes with rotisserie chicken.
Low-carb wraps
The two-ingredient cottage cheese flatbread works as a high-protein wrap: fill half of one with chicken salad and you have 57 grams of protein.
Questions people ask
What is a quick high-protein lunch?
Greek yogurt chicken salad in lettuce cups or a wrap takes 15 minutes and has 38 grams of protein. A cottage cheese flatbread wrap is another fast option.
What high-protein lunches can I take to work?
Meal prep bowls, chicken salad and soups all travel well in an insulated lunch bag. Keep sauces separate until you eat.