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High protein lunch ideas for work featuring salads, bowls, and sandwiches.

High Protein Lunch Ideas

A collection of high-protein, gut-friendly lunch ideas perfect for work that keep you full and bloat-free.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 10 servings
Course: Lunch, Meal Prep
Cuisine: Healthy, Protein-Packed
Calories: 450
Ingredients Method Notes

Ingredients
  

Lemon Herb Chicken Quinoa Bowl
  • 1 cup cooked quinoa
  • 1 cup chopped cucumbers
  • 1 cup handful of spinach
  • 1 cup sliced chicken
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • to taste salt and pepper
Turkey and Hummus Crunch Wrap
  • 1 large tortilla
  • 1 cup hummus
  • 1 cup turkey slices
  • 1/2 cup shredded carrots or roasted red peppers
  • 1 cup spinach leaves
Tuna and White Bean Salad Cup
  • 1 can tuna, drained
  • 1 cup rinsed white beans
  • 1/2 cup chopped celery
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • to taste salt
Salmon Rice Bowl with Ginger
  • 1 cup leftover salmon
  • 1 cup microwave rice
  • 1/2 cup steamed green beans
  • 2 tablespoons soy sauce or coconut aminos
  • 1 teaspoon grated ginger
Egg and Cottage Cheese Snack Box
  • 2 large hard boiled eggs
  • 1 cup cottage cheese or dairy-free yogurt
  • 1/2 cup berries
  • 1/4 cup walnuts
Lentil and Chicken Soup in a Jar
  • 1 cup cooked lentils
  • 1 cup shredded chicken
  • 1/2 cup carrots, diced
  • 1/2 cup zucchini, diced
Shrimp Avocado Salad
  • 1 cup cooked shrimp
  • 1/2 cup cooked zucchini ribbons
  • 2 tablespoons olive oil
  • 1 lime juiced
Beef and Sweet Potato Meal Prep Box
  • 1 cup ground beef or steak strips
  • 1 cup roasted sweet potato cubes
  • 1 cup sautéed spinach
Tofu Peanut Noodle Jar
  • 1 cup rice noodles
  • 1 cup baked tofu, cubed
  • 1 cup shredded cabbage or cooked
  • 2 tablespoons peanut sauce or sunflower seed butter
Chickpea Pasta Pesto Bowl with Chicken
  • 1 cup chickpea pasta
  • 1 cup cooked chicken, diced
  • 2 tablespoons pesto
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup roasted broccoli

Method
 

Preparation
  1. Prepare proteins as needed - bake chicken, hard boil eggs, or cook turkey.
  2. Cook a carb base like quinoa, rice, or roasted sweet potatoes.
  3. Prep fresh and cooked veggies.
  4. Make a simple sauce, such as lemon olive oil dressing.
Assembly
  1. Assemble lunches by combining protein, carb, veggies, and sauce in meal prep containers.

Notes

Opt for ingredient substitutions based on dietary restrictions. Keep sauces light and choose cooked veggies to avoid bloating.