After a busy week of grabbing unhealthy snacks for lunch, I decided this isn’t the way to go.

I know lunch can be a challenge – whether you’re at the office, in the car, on the school run, juggling kids, errands, and everything in between. But it matters, and if you’re trying to stick to a high-protein meal plan, it can start to feel almost impossible.

To the rescue – my pick of 21 high protein lunch ideas that are easy to make and offer a boost of 40g+ of protein. Did I mention that they’re also delicious and will keep you fueled for the rest of the day?

If this sounds like something you need, take a look at these healthy, easy-to-make recipes.

1. Bang Bang Chicken Bowls

First up, a quick dish that’s packed with the bold, sweet-spicy flavors of Bang Bang sauce. Who can resist?

Grab some chicken tenders, basmati rice, and fresh veggies like cucumber, sweet corn, carrots, and scallions. The sauce is a delicious combination of mayo, sweet chili sauce, sriracha, and honey.

Enjoy this scrumptious bowl, packed with protein and flavor.

Per Serving:

• Calories: 650
• Fats: 28.4g
• Protein: 46.8g
• Carbs: 60.8g
• Fiber: 4.2g
• Sugar: 14.2g

2. Cottage Cheese Chicken Enchilada Bowls

I’m a Mexican food fan (as some of you probably know).

So, here’s a great lunch that delivers all those warming, spicy, cheesy flavors of enchiladas in a low-carb, high-protein bowl. Skip the unhealthy takeout, and try this instead.

It takes 6 minutes to prep, 2 minutes in the microwave to heat and melt the cheese, and lunch is served.

Per Serving:

• Calories: 515
• Fats: 27.8g
• Protein: 47.2g
• Carbs: 18.6g
• Fiber: 3.4g
• Sugar: 6.1g

3. Crockpot Chicken Shawarma Bowl

Apart from my LUV of Mexican food, I’m also a fan of Middle Eastern flavors. Yes, I’m a global gal!

This crockpot chicken shawarma bowl brings all the flavors you love, without the guilt of ignoring your health goals.

It’s a slow-cooked, protein packed bowl filled with tender chicken and a blend of warm spices like cumin, paprika, turmeric, chili powder, and garlic. It’s then paired with cherry tomatoes and a creamy Greek yogurt finish.

Per Serving:

• Calories: 485
• Fats: 17.1g
• Protein: 48.9g
• Carbs: 37.2g
• Fiber: 3.4g
• Sugar: 6.4g

4. Lemon Chicken with Veggies Meal Prep

Meal prep is a lifesaver when you are facing a hectic week. Don’t skip lunch when you can prep this delicious dish ahead of time.

With 40g of protein, it’s ideal for those wanting to maintain muscle, stay full longer, and keep energy levels steady throughout the day.

Enjoy a meal of tender chicken, roasted sweet potatoes, cherry tomatoes, and caramelized, crunchy broccoli, all with a zesty hint of lemon.

Per Serving:

• Calories: 500
• Fats: 23.0g
• Protein: 40.0g
• Carbs: 35.0g
• Fiber: 7.3g
• Sugar: 11.0g

5. Chicken Salad Meal Prep

When the weather gets warmer, a salad is the perfect choice for a nutritious, light, but filling lunch.

This chicken salad meal prep is refreshing, filling, citrusy, and herby. It offers a boost of 55g of protein and is also gluten-free and Paleo.

It’s a power meal filled with chicken, romaine lettuce, red onions, avocado, cucumber, grape tomatoes, and a salad seed mix, all topped with a honey mustard dressing.

Per Serving:

• Calories: 597
• Fats: 31.0g
• Protein: 55.0g
• Carbs: 26.0g
• Fiber: 5.9g
• Sugar: 17.0g

6. Honey Garlic Chicken Meal Prep

Chicken can get boring if you’re following a high-protein diet and run out of ideas – other than pan-frying.

This recipe takes chicken thighs to the next level, making them juicy, flavorful, caramelized, and coated in a sweet, tangy, sticky garlic, soy, and honey glaze.

I love making this easy recipe on meal prep Sundays, knowing that it’ll be a winning lunch on busy weekdays.

Per Serving:

• Calories: 803
• Fats: 23.0g
• Protein: 47.0g
• Carbs: 105.0g
• Fiber: 4.1g
• Sugar: 26.0g

7. Greek Chicken Bowls

When the afternoon looks just as busy as the morning, I make this bowl to stay energized for the hours ahead.

Think: juicy, herby chicken, paired with crisp veggies, fluffy rice, and a creamy tzatziki-style sauce for a bright, Mediterranean-inspired meal that packs around 60g+ of protein per serving.

Per Serving:

• Calories: 659
• Fats: 27.0g
• Protein: 61.0g
• Carbs: 42.0g
• Fiber: 4.4g
• Sugar: 8.5g

8. Dump and Bake Chicken Tzatziki and Rice

Dump-and-bake high protein recipes are my go-to for a busy day.

To make a delicious meal, I layer chicken breasts and long-grain white rice in a casserole dish, add grated zucchini, pour over the broth and let it bake.

When it’s ready, I top it with a fresh, creamy tzatziki dressing, a lemon wedge, and chopped parsley. You’re ready to face the afternoon.

Per Serving:

• Calories: 520
• Fats: 17.9g
• Protein: 48.2g
• Carbs: 40.6g
• Fiber: 3.4g
• Sugar: 6.1g

9. Chicken with Broccoli, Beets and Farro Salad (Meal Prep)

Enjoy a meal that is a nutritional bomb. It offers 55g of protein, is high in fiber, and is also dairy-free. If this sounds boring, it’s not!

You’ll be thrilled by the taste of tender, perfectly seasoned chicken breasts, sweet, citrusy oranges, beets, crunchy broccoli, and nutty, earthy farro. To top it off, I drizzle the salad with an awesome parsley, garlic, olive oil, and vinegar dressing.

Per Serving:

• Calories: 715
• Fats: 27.0g
• Protein: 55.0g
• Carbs: 67.0g
• Fiber: 12.0g
• Sugar: 17.0g

10. Teriyaki Chicken Meal Prep

If you think that I spend every morning in the kitchen making lunch, I don’t – meal prep comes to the rescue.

One of my favorite meal prep choices is this delicious, easy, and affordable recipe, delivering the fabulous sweet and savory flavors of teriyaki sauce.

Every piece of tender chicken is coated in a thick, luscious glaze and topped with crunchy sesame seeds. It’s a midweek trip to Japan for lunch.

Per Serving:

• Calories: 653
• Fats: 20.0g
• Protein: 51.0g
• Carbs: 68.0g
• Fiber: 2.4g
• Sugar: 23.0g

11. Salsa Shredded Chicken Meal Prep Bowls

This flavorful recipe combines succulent chicken breasts, cauliflower rice, and bell peppers in a salsa sauce that can be mild, medium, or hot, depending on your preference.

Because it pairs so well with different sides, it always feels fresh and fun. How about some extra grilled veggies like zucchini or onions? Or why not spoon it into tortillas? All delicious!

Per Serving:

• Calories: 554
• Fats: 16.0g
• Protein: 62.0g
• Carbs: 46.0g
• Fiber: 14.0g
• Sugar: 21.0g

12. Crockpot Sesame Chicken

While chicken does offer high protein, dreaming up ways to make it exciting to eat can be a challenge.

This fab recipe gives you that sticky-sauce goodness you get at a Chinese takeout, but it’s made with natural ingredients.

Enjoy a homemade dish of tender shredded chicken, toasted sesame seeds, and fresh scallions, delivering a solid 42g of protein.

Per Serving:

• Calories: 405
• Fats: 14.8g
• Protein: 45.2g
• Carbs: 20.6g
• Fiber: 0.9g
• Sugar: 16.4g

13. Salmon Meal Prep With Veggies

When lunch needs to happen fast, but you still want something tempting, filling, and high-protein, my meal prep salmon dish has you covered.

The flaky salmon pairs perfectly with roasted sweet potatoes, cauliflower, and beets, all brought together with warm spices and a squeeze of lemon.

Make it in just 40 minutes, and you’re set for days.

• Calories: 806
• Fats: 45.0g
• Protein: 54.0g
• Carbs: 53.0g
• Fiber: 13.0g
• Sugar: 16.0g

14. Spicy Curried Chicken Meal Prep Bowl

High protein lunches don’t have to be boring. This dish will send shivers down your spine with its bold, spicy curry flavors.

I bake juicy chicken breasts in a warm blend of curry, garlic, paprika, black pepper, and oregano. Then pair it with oven-roasted veggies like broccoli, cauliflower, and Brussels sprouts.

It’s a fabulous, balanced, low-carb, protein-packed, prep-ahead meal.

Per Serving:

• Calories: 474
• Fats: 26.0g
• Protein: 44.0g
• Carbs: 19.0g
• Fiber: 9.0g
• Sugar: N/A

15. Hawaiian Pizza Chicken Bowls

Pizza with pineapple? If your answer is ‘yes’, you’ll love this easy-to-make lunch that delivers all the great pineapple pizza flavors without the work or the carbs.

It’s a blend of the tropical sweetness of pineapple, the savory taste of ham, and the cheesy goodness of pizza in a bowl. Best of all, it’s kid-approved, so you can skip the takeout and enjoy a healthy, high protein meal at home.

Per Serving:

• Calories: 446
• Fats: 14.0g
• Protein: 57.0g
• Carbs: 22.0g
• Fiber: 5.6g
• Sugar: 9.0g

16. Mexican Meal Prep Bowls with Cauliflower Rice

When friends ask how I always have a delicious lunch ready, I say ‘meal prep’, and this is one that I have on repeat.

It’s a chicken dish packed with the awesome flavors of Mexican spices (8 to be exact), paired with cauliflower rice, wild rocket salad, and fresh avocado.

If you LUV the heat, feel free to add extra chili flakes.

Per Serving:

• Calories: 406
• Fats: 17.0g
• Protein: 48.0g
• Carbs: 17.0g
• Fiber: 8.0g
• Sugar: 6.2g

17. Chicken and Sweet Potato Meal Prep

Next up, a high-protein meal prep (with a huge 56g of protein) that keeps things simple but still feels satisfying.

Juicy, seasoned chicken is paired with roasted sweet potatoes, onions, and fresh herbs for a balanced mix of savory and lightly sweet flavors that’s totally delish.

Tip: sweet potatoes also pair perfectly with pork or salmon, so feel free to swap out the chicken for a change of flavors.

Per Serving:

• Calories: 728
• Fats: 37.0g
• Protein: 56.0g
• Carbs: 43.0g
• Fiber: 8.6g
• Sugar: 12.0g

18. Baked Herb Chicken Breasts with Couscous

I’ll admit, couscous is one of my secret indulgences.

So, I could not resist creating a high-protein dish that features succulent Mediterranean-spiced chicken breasts on a bed of fluffy couscous with roasted vegetables.

With 61g of protein, this lunch option is ideal for those wanting to stay the course until dinner with no snack cravings creeping in.

Per Serving:

• Calories: 633
• Fats: 17.0g
• Protein: 61.0g
• Carbs: 56.0g
• Fiber: 7.5g
• Sugar: 9.7g

19. Greek Chicken with Lemon Rice and Tomatoes

Enjoying lunch on a Greek island is just a dream, but this comes pretty close.

This dish brings all the vibrant flavors of Greece into your kitchen by combining juicy, seasoned chicken, zesty lemon-infused rice, fresh vegetables, and creamy feta cheese.

As a bonus, it’s also packed with protein and is gluten-free.

Per Serving:

• Calories: 660
• Fats: 29.0g
• Protein: 53.0g
• Carbs: 48.0g
• Fiber: 7.7g
• Sugar: 3.8g

20. High Protein Cottage Cheese Pizza Bowl

When the family wants pizza for Sunday lunch, I grab this recipe, and I must admit, it’s so well-received that takeout is not an option.

It has all the great flavors of pepperoni pizza without the carbs and loads more protein. For a vegetarian option, use mushrooms, spinach, or zucchini instead of the pepperoni. It’s yummy both ways!

Per Serving:

• Calories: 462
• Fats: 22.0g
• Protein: 43.0g
• Carbs: 25.0g
• Fiber: 6.1g
• Sugar: 14.0g

21. One-Pan Chicken Legs with Chickpeas and Quinoa

Budget-friendly, high-protein, naturally sweet, spiced, and delicious? Yes, this dish is all of that and more.

Tender chicken and chickpeas rest on a bed of fluffy quinoa. All topped with an enticing mix of sweet dried cranberries that balance the acidity of the tomatoes.

Cinnamon, turmeric, and coriander add some warmth, and fresh parsley adds freshness. What more is there to say, other than: make it!

Per Serving:

• Calories: 932
• Fats: 46.0g
• Protein: 54.0g
• Carbs: 79.0g
• Fiber: 14.0g
• Sugar: 19.0g