30 High-Protein Lunch Recipes
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Looking for healthy protein-packed lunch ideas to prep in advance? Here are over 30 high-protein lunch recipes that will keep you satisfied throughout the day. They’re all portable and have 20+ grams of protein.
The other week I shared my favorite high-protein breakfast recipes and today I’m sharing my go-to high-protein lunch recipes!
When it comes to lunch I typically try to have something prepped in advance because I tend to always need a quick and easy lunch option that I can eat at my desk or take on-the-go. I also try to make sure my lunch is protein-packed to help keep me full and satisfied and prevent mindless snacking throughout the day.
From protein salads and mason jar salads to meal prep bowls and soups I’ve got you covered for all your lunch needs! All of the recipes below pack in over 20 grams of protein each and can easily be meal prepped in advance for quick lunches throughout the week. Enjoy these high-protein lunch ideas!
Table of Contents
Tips for Building a High-Protein Lunch
Before we jump into the recipes, here are a few quick tips I like to keep in mind when planning protein-packed lunches. These little habits help make lunch easier, more satisfying, and something I actually look forward to:
- Balance your plate – Protein is key, but pairing it with fiber (like veggies or whole grains) and healthy fats helps keep you full and nourished (source).
- Aim for at least 20 grams of protein – It’s the sweet spot for feeling full and keeping energy steady through the afternoon.
- Meal prep when you can – A little weekend prep goes a long way! Cook proteins ahead, chop veggies, or portion out your favorite dressings and sauces.
- Don’t forget the extras – Simple toppings like nuts, seeds, hard-boiled eggs, or cheese can add a nice protein boost without much effort.
Diet Preference Key
DF = Dairy-free GF = Gluten-free V = Vegan
*Any recipe labeled V is also dairy-free.
Protein Salads
Protein salads are one of my favorite lunch recipes to meal prep! They’re so easy to whip up and can be served so many different ways… with crackers, as a sandwich, in a lettuce wrap, etc.
Meal Prep Bowls
These meal prep bowls make for awesome portable lunch options! Just prep all your components ahead of time, store in the fridge and you’ve got a full meal ready to go.
Mason Jar Salads
Mason jar salads are the perfect way to meal prep protein salads and there are so many options to choose from.
Meal-Sized Salads
I love meal-sized salads! You get veggies, carbs, protein and healthy fats all in one meal. Plus, they can easily be made in advance for quick and easy lunches throughout the week.
- Blueberry Corn Chicken Salad GF, DF
- Tuna, Broccoli and Kale Caesar Pasta Salad
- Pear Salad with Walnuts, Avocado and Grilled Chicken
- Grilled Salmon Salad GF, DF
- Crunchy Asian Chopped Salad GF, DF
- BBQ Chicken Salad
- Grilled Chicken Salad GF, DF
- Thai Curry Chicken Salad GF
- Superfood Salmon Salad GF
- Cheeseburger Salad GF
- Healthy Taco Salad GF
- Grilled Shrimp Salad GF, DF
- Fuji Apple Salad GF
- Blackened Chicken Cobb Salad GF
- Mediterranean Salmon Salad GF
- Caesar Salad with Shrimp GF
Soups
I love making a big batch of soup over the weekend to enjoy for lunches throughout the week. All you have to do is reheat and enjoy! And all of these soup recipes have over 20 grams of protein per serving so one bowl will keep you full and satisfied.
- Healthy Brunswick Stew GF, DF
- Slow Cooker Chicken Wild Rice Soup GF, DF
- Chicken Enchilada Soup GF, DF
- Chicken Tortilla Soup GF, DF
- Healthy White Bean Chicken Chili GF, DF
- Healthy Turkey Chili GF, DF
- Slow Cooker Chicken Fajita Soup GF, DF
- Butternut Squash and Turkey Chili GF, DF
- Chicken Noodle Soup DF
- Lemon Chicken Orzo Soup DF
- Taco Soup GF, DF
Frequently Asked Questions
Most people need around 0.36–0.6 grams of protein per pound of body weight, but if you’re active or looking to build muscle, you might need more. That’s why I aim for 20+ grams of protein at lunch—it helps with fullness, muscle recovery, and energy throughout the day.
Chicken, turkey, tuna, salmon, eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils, quinoa, and beans are all excellent options to build your lunch around.
Yes! Meals high in protein can help regulate appetite, support muscle maintenance, and keep you fuller longer, which can make it easier to manage portions and reduce snacking (source).
More Collections to Check Out
- 30 High Protein Snacks
- 21 High Protein Vegetarian Meals
- 43+ Protein Salads
- 30+ High-Protein Breakfast Recipes
- 20 High Protein Cottage Cheese Recipes
- 60+ High Protein Dinner Recipes
Be sure to check out all the protein recipes as well as the full collection of lunch recipes!
My son is going to love the turkey taco meal prep! He’s super active, 13, and always hungry. Maybe I’ll double it and do it for him and I!