Sticking to a high protein diet can get really boring, especially when you’re juggling work and home and don’t have time to prep. These high protein cold lunch ideas will shake things up!

Dry chicken, sad salads, and endless boiled eggs are depressing, and you don’t want to resort to greasy takeouts for variety.

Don’t stress! For hot summer days, I have 27 cold lunch ideas to shake things up, maintain your high-protein levels, and make lunch exciting, whether at the office, at home, or on the go.

Take a look at these easy-to-make chicken, salmon, veggie, tuna, and shrimp recipes. They’re fresh, filling, and taste good!

1. Cottage Cheese Chicken Salad

Source: allnutritious.com

Let’s start with a chicken salad that’s not a single dry piece hidden under limp lettuce!

This fab recipe combines tender chicken breasts, tangy banana peppers, crunchy celery, and mild onion notes, all wrapped up in the delicious creamy texture of cottage cheese.

It offers 38 grams of protein and less than 7 grams of net carbs.

Per Serving:

• Calories: 316
• Fats: 15g
• Protein: 38g
• Carbs: 9.1g
• Fiber: 2.2g
• Sugar: 4.1g

2. Ranch Chicken Meal Prep

Source: allnutritious.com

My ranch chicken salad meal features Parmesan-crusted potatoes, tender caramelized broccoli, and seasoned chicken breasts, with a side of creamy ranch dressing.

It’s high protein, gluten-free, and so delicious.

This is an easy recipe, perfect for meal prep, offering everything you need in one balanced plate.

Per Serving:

• Calories: 572
• Fats: 29g
• Protein: 33g
• Carbs: 44g
• Fiber: 5.4g
• Sugar: 3.4g

3. Salmon Meal Prep with Veggies

Source: allnutritious.com

Want a break from chicken? In under 40 minutes, you can prepare this high-protein salmon meal, ready for the week to come.

I love serving salmon when guests come over. It instantly adds a touch of elegance to the spread and always feels a little extra special.

Salmon and veggies sound so simple, but it’s the spices that make this dish ultra-special with the perfect combination of sweetness and acidity.

Per Serving:

• Calories: 806
• Fats: 45g
• Protein: 54g
• Carbs: 53g
• Fiber: 13g
• Sugar: 16g

4. Sweet Potato Black Bean Rice Bowl

Source: allnutritious.com

This bowl combines roasted sweet potatoes, seasoned black beans, and lime-infused Basmati rice with a range of fresh toppings to create the ultimate lunch meal.

It’s hearty but light, packed with nutrients, fiber, and plant-based protein, and best of all – can be enjoyed cold.

If you want to add variety to the bowl, you can include chicken. For those who LUV heat, load it with diced jalapeños.

Per Serving:

• Calories: 308
• Fats: 5.5g
• Protein: 12g
• Carbs: 55g
• Fiber: 13g
• Sugar: 4.2g

5. Orange Chicken Meal Prep

Source: allnutritious.com

Hot summer days call for a light and refreshing meal. But how do you maintain high protein levels without feeling heavy and tired?

Try my orange chicken! Think – sweet, juicy, incredibly fragrant, honey-and-orange glazed pieces of chicken, served with fluffy rice and broccoli. 

It gives you 62 grams of protein and is quick and easy to make in advance.

Per Serving:

• Calories: 662
• Fats: 15g
• Protein: 62g
• Carbs: 71g
• Fiber: 6.1g
• Sugar: 21g

6. Honey Garlic Shrimp Meal Prep

Source: allnutritious.com

I love making this dish as a midweek pick-me-up. Apart from being high-protein and dairy-free, it’s super delicious.

Imagine – shrimp coated in a tempting honey and garlic sauce on a bed of fluffy rice – punchy and sweet but not overpowering.

Plus, it can be served with a choice of fresh seasonal veggies, keeping it exciting and never boring.

Per Serving:

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

7. Honey Garlic Chicken Meal Prep

Source: allnutritious.com

There’s nothing better than honey and garlic to make chicken ultra-delish!

These honey garlic chicken thighs are sweet and sour, sticky, nutritious, and so tasty. They’re also quick and easy to make, taking under 20 minutes.

I make this dish for weekday and weekend lunches, and it’s a winner every time.

Per Serving:

• Calories: 803
• Fats: 23g
• Protein: 47g
• Carbs: 105g
• Fiber: 4.1g
• Sugar:  26g

8. Tuna Cucumber Boats

Source: allnutritious.com

I used to stay away from finger food, because I hate fiddly items that break up all over my clothes and the floor!

But, these tuna cucumber boats are sturdy, easy to eat, and fun to make. They are also gluten-free, low-carb, and offer 21 grams of protein.

Perfect to make as a cold lunch or an appetizer when guests come round.

Per Serving:

• Calories: 118
• Fats: 0.7g
• Protein: 21g
• Carbs: 6.4g
• Fiber: 1.1g
• Sugar: 3.3g

9. Spicy Pineapple Chicken

Source: allnutritious.com

Here’s a one-pan stir-fry that I make at least once a week. It’s quick, easy, sweet, spicy, and umami.

The chicken is tender and extra flavorful, with added sweetness from the pineapple. Chili sauce, jalapeno peppers, and red pepper flakes bring some nice heat.

It’s like a high-protein passport to paradise – your taste buds are on a tropical island, even if you’re stuck at your desk!

Per Serving:

• Calories: 324
• Fats: 10g
• Protein: 31g
• Carbs: 29g
• Fiber: 1.8g
• Sugar: 23g

10. Greek Chicken Bowls

Source: allnutritious.com

Talking about exotic tropical escapes, Greek food always makes me smile, even though I am nowhere near an idyllic island.

My Greek chicken bowls are packed with protein and bring a burst of freshness with yogurt, lemon juice, and classic spices like garlic, oregano, and black pepper.

I serve it with Basmati rice, but you can choose cauliflower rice for a low-carb option.

Per Serving:

• Calories: 659
• Fats: 27g
• Protein: 61g
• Carbs: 42g
• Fiber: 4.4g
• Sugar: 8.5g

11. Shrimp Buddha Bowls

Source: allnutritious.com

High-protein meals help curb hunger by keeping you fuller for longer, making it easier to avoid unhealthy afternoon snack attacks.

That’s why this shrimp Buddha bowl is the perfect dish to take to the office.

Juicy shrimp are cooked with olive oil, garlic and paprika, teamed up with sweet potatoes, asparagus, kale and quinoa, with a dressing of wholegrain mustard, apple cider vinegar, and honey. Delicious!

Per Serving:

• Calories: 323
• Fats: 12g
• Protein: 30g
• Carbs: 23g
• Fiber: 4g
• Sugar: 7.5g

12. Salmon Bowl

Source: allnutritious.com

Whether you’re following a high-protein diet to build muscle or simply stay full and focused throughout the day, my salmon bowl has you covered with flavor, convenience, and serious staying power.

Salmon, rice, veggies, and an irresistible spicy drizzle will keep everyone coming back for more.

It’s ideal for a lazy family picnic and trendy enough for a garden lunch when guests come round.

Per Serving:

• Calories: 906
• Fats: 41g
• Protein: 32g
• Carbs: 105g
• Fiber: 13g
• Sugar: 13g

13. Teriyaki Chicken Lettuce Wraps

Source: allnutritious.com

Are you craving something Asian-inspired for lunch that’s also high-protein?

Don’t waste money on unhealthy takeouts – my Teriyaki chicken lettuce wraps offer all the crunchy, umami, and sweet flavors without the grease. They’re easy to make, contain loads of protein, and less than 200 carbs.

Think – tender chicken breasts in soy sauce, honey, rice vinegar, olive oil, sesame oil, garlic, and sesame seeds, wrapped in fresh, crispy lettuce.

Per Serving:

• Calories: 161
• Fats: 4.5g
• Protein: 22g
• Carbs: 7.1g
• Fiber: 0.7g
• Sugar: 3.8g

14. Ham Roll Ups with Cream Cheese

Source: allnutritious.com

While ham is packed with protein, it can quickly become boring in the same old sandwich routine.

Try out these fun and tasty ham roll-ups with cream cheese. They’re perfect for a cold lunch at home, at the office, or even for the kids to take to school.

I also like to vary the recipe and use sliced turkey, pork, or chicken – all are fabulous.

Per Serving:

• Calories: 140
• Fats: 13g
• Protein: 13g
• Carbs: 2.3g
• Fiber: 0.2g
• Sugar: 1.3g

15. Chicken Salad Meal Prep

Source: allnutritious.com

Perfectly tender, golden brown chicken, crisp veggies, and a tangy dressing? Yes please!

This is an easy-to-make, high-protein cold dish that my family LUV.

I can whip it up in no time, making meal prep stress-free, and giving me peace of mind knowing that it’s a healthy option for the coming week.

Per Serving:

• Calories: 597
• Fats: 31g
• Protein: 55g
• Carbs: 26g
• Fiber: 5.9g
• Sugar: 17g

16. Chicken Burrito Bowls

Source: allnutritious.com

Ordering burrito takeout can be costly and unhealthy. But, that doesn’t mean you can’t enjoy these tempting Mexican flavors.

My chicken burrito bowls have all the taste with none of the grease – think – shredded chicken, spicy rice, sweet corn, creamy black beans, juicy tomatoes, and fresh arugula.

They’re also super easy to meal prep and store in the fridge.

Per Serving:

• Calories: 520
• Fats: 13g
• Protein: 37g
• Carbs: 64g
• Fiber: 9.5g
• Sugar: 4.2g

17. Chicken with Broccoli, Beets and Farro Salad

Source: allnutritious.com

This bowl is high in protein and fiber and also offers a chance to experiment with unique tastes and flavors.

The combination of sweet oranges and beets, the mild bitterness of broccoli, with a garlic, olive oil, and vinegar dressing is simply fabulous.

It’s a great meal prep recipe for a busy week ahead. And I can’t help but smile when I see the kids happily digging in, broccoli and all!

Per Serving:

• Calories: 715
• Fats: 27g
• Protein: 55g
• Carbs: 67g
• Fiber: 12g
• Sugar: 17g

18. Ham Roll Ups

Source: allnutritious.com

Looking for another high-protein finger food option for a cold lunch? Ham roll ups are easy to make and can be offered as a quick lunch, a snack, or part of an appetizer tray.

They’re tempting bites of ham, tangy cheddar cheese, zingy mustard, tomatoes, and pickles.

I love making these on a weekend, ‘cause there’s no cooking involved.

Per Serving:

• Calories: 176
• Fats: 12g
• Protein: 16g
• Carbs: 2.1g
• Fiber: 0.3g
• Sugar: 1g

19. Chicken Avocado Wrap

Source: allnutritious.com

High-protein does not need to equal high calories, but I find so many recipes go wrong here.

This scrumptious chicken avocado wrap is the perfect lunch idea when you’re counting your calories and packing protein.

It combines the fresh flavor of a chicken salad with creamy avocado, all in a low-carb wrap with a burst of refreshing Greek yogurt.

Per Serving:

• Calories: 314
• Fats: 16g
• Protein: 17g
• Carbs: 28g
• Fiber: 6.4g
• Sugar: 1.3g

20. Chicken and Sweet Potato Meal Prep

Source: allnutritious.com

Packed with protein, nutrients, and healthy carbohydrates, my chicken and sweet potato meal is a filling cold meal for a work or home lunch.

Relax and enjoy tender chicken breasts, naturally sweet potatoes, tangy tomatoes, garlic, and classic Italian spices.

Per Serving:

• Calories: 728
• Fats: 37g
• Protein: 56g
• Carbs: 43g
• Fiber: 8.6g
• Sugar: 12g

21. Chicken Salad Wrap

Source: allnutritious.com

Salads are a go-to for cold lunches, but let’s be honest – they can be awkward to eat, especially in the office when it feels like the whole team’s watching your every bite.

The solution – wrap them up!

Enjoy – tender chicken breasts, creamy avocado, cherry tomatoes, crunchy celery, refreshing Greek yogurt, romaine lettuce, and a touch of honey, all wrapped in a tortilla.

Per Serving:

• Calories: 277
• Fats: 8.5g
• Protein: 23g
• Carbs: 27g
• Fiber: 4.1g
• Sugar: 2.9g

22. Red Kidney Bean Burger Bowls

Source: allnutritious.com

Kidney bean burgers are vegetarian-friendly, high-protein, and taste delicious. This is my go-to dish for a meatless Monday.

They’re filling and packed with the added warmth of cumin and chili powder, accompanied by a fresh salad of carrots, avocados, arugula, cucumbers, green peas, radishes, beets, and red onion, with a creamy Caesar dressing.

Per Serving:

• Calories: 646
• Fats: 25g
• Protein: 28g
• Carbs: 86g
• Fiber: 34g
• Sugar: 20g

23. Mexican Meal Prep Bowls with Cauliflower Rice

Source: allnutritious.com

If you’ve been here before, you’ll know how much I love Mexican flavors.

This awesome dish uses 8 different spices to bring Mexico to the table. It’s also high-protein, low-carb, healthy, and nutritious.

Shredded chicken and cauliflower rice are jazzed up with bell peppers, onions, tomatoes, avocado, wild rocket salad, and … spices!

Per Serving:

• Calories: 406
• Fats: 17g
• Protein: 48g
• Carbs: 17g
• Fiber: 8g
• Sugar: 6.2g

24. Mexican Pasta Salad

Source: healthyseasonalrecipes.com

Still in Mexico! This tasty salad adds lime, cilantro, chili, black beans and corn to pasta for a high-protein, refreshing summer lunch.

For a larger meal, pair it with steak fajitas, chicken enchiladas, or bean burgers.

Per Serving:

• Calories: 187
• Fats: 3g
• Protein: 7g
• Carbs: 34g
• Fiber: 3g

25. Meal Prep Chicken and Rice

Source: budgetdelicious.com

Making this chicken dish stand out from the crowd is jerk seasoning rub, a flavorful combination of allspice, Scotch bonnet peppers, cloves, cinnamon, scallions, nutmeg, thyme, garlic, brown sugar, ginger, and salt.

Meal prep chicken and rice is budget-friendly, high-protein, nutritious, delicious, and easy to make in about 30 minutes.

Per Serving:

• Calories: 454
• Fats: 19g
• Protein: 27g
• Carbs: 44g
• Fiber: 5g
• Sugar: 2g

26. Healthy Tuna Pasta Salad

Source: saltandlavender.com

Don’t let your high-protein diet go on the blink when you attend a potluck or a BBQ.

This tuna pasta salad is packed with protein, but is still light and refreshing. Make extra because the guests are sure to want seconds.

Per Serving:

• Calories: 221
• Fats: 8g
• Protein: 13g
• Carbs: 25g
• Fiber: 2g
• Sugar: 2g

27. Big Mac Salad

Source: wholesomeyum.com

How about a healthy Big Mac in salad form? Sounds intriguing? It is! Follow Maya’s recipe and enjoy all those drive-thru flavors without the guilt.

It combines the best of classic cheeseburger with fresh salad and a sweet creamy copycat Big Mac sauce. Who can resist?

Per Serving:

• Calories: 368
• Fats: 31g
• Protein: 18g
• Carbs: 3g
• Fiber: 1g
• Sugar: 1g