We all know the feeling of the midday slump. Getting a delicious, well-rounded lunch in is difficult, especially if you’re having a busy day. But luckily, it doesn’t have to be that hard.
A lunch bowl is a super easy way to make sure you’re getting all the nutrients you need to push you through the middle of the day.
These recipes are doubly helpful because they feature a ton of protein! So, whether you’re living a keto life or you’re looking to build muscle, you’re in the right place. Let’s dive in!
1. Salmon Bowl
Source: allnutritious.com
First thing’s first, my delicious take on a salmon bowl. To me, the best thing to do with salmon is to keep things simple and let the delicious dish speak for itself.
That’s why this bowl features just a few ingredients to help the salmon shine. Some crunchy cucumber, creamy avocado, and sweet tomatoes are all it needs.
Per Serving:
• Calories: 906
• Fats: 41g
• Protein: 32g
• Carbs: 105g
• Fiber: 13g
• Sugar: 13g
2. Chicken and Sweet Potato Meal Prep
Source: allnutritious.com
Say hello to your new favorite meal prep recipe! This chicken and sweet potato meal prep is a delicious and convenient solution for busy days.
Lean and high-protein chicken is a great companion for roasted sweet potatoes, creating a warm and satisfying lunch bowl.
Per Serving:
• Calories: 728
• Fats: 37g
• Protein: 56g
• Carbs: 43g
• Fiber: 8.6g
• Sugar: 12g
3. Chicken Burrito Bowls
Source: allnutritious.com
Next up, my chicken burrito bowls. The way a dish looks can be just as important as how it tastes, so it’s important to add as much color as you can to make your dish appealing.
These burrito bowls are packed to the gills with color, flavor, and protein to keep you satisfied. Whip them up in just half an hour, or meal prep your protein lunch for the week.
Per Serving:
• Calories: 520
• Fats: 13g
• Protein: 37g
• Carbs: 64g
• Fiber: 9.5g
• Sugar: 4.2g
4. Salmon Stir Fry
Source: allnutritious.com
If you’ve never tried salmon in your stir fry, this is your sign! This oily, flavorful fish is the perfect choice for a tasty fry-up. The best part is that this is still very good for you.
Not that you’d know it by how it tastes. Imagine bites of juicy salmon, infused with a flawless savory sauce, all topped with crunchy vegetables.
Per Serving:
• Calories: 488
• Fats: 29g
• Protein: 30g
• Carbs: 31g
• Fiber: 4.6g
• Sugar: 19g
5. Ground Pork Stir Fry
Source: allnutritious.com
If salmon isn’t to your taste, then here’s a ground pork stir fry alternative. This dish is a symphony in a bowl, packed with an array of colorful vegetables and a great sauce.
You can easily use this to whip up a quick lunch, but it’s also great for meal prepping. Serve on a bed of rice or noodles for a well-rounded, high-protein dish.
Per Serving:
• Calories: 374
• Fats: 28g
• Protein: 21g
• Carbs: 9.4g
• Fiber: 0.6g
• Sugar: 4.7g
6. Orange Chicken Meal Prep
Source: allnutritious.com
We all know what it feels like when the takeout cravings hit. You need it all, and you need it now! Not to worry, this orange chicken meal prep is the perfect solution.
In very little time, you can whip up a healthier version of your favorite Chinese takeout dish to enjoy at home. That’s a win-win!
Per Serving:
• Calories: 662
• Fats: 15g
• Protein: 62g
• Carbs: 71g
• Fiber: 6.1g
• Sugar: 21g
7. Chicken Salad Meal Prep
Source: allnutritious.com
Next up, a light – yet satisfying – salad packed with essential lean protein. This is a flavorful take on a salad (nothing boring here). Perfect for busy days when you don’t have a moment to breathe.
If you’re preparing for the week ahead, divide your salad into individual containers for a grab-and-go lunch. Packed with protein, these will easily help you through a midday slump.
Per Serving:
• Calories: 597
• Fats: 31g
• Protein: 55g
• Carbs: 26g
• Fiber: 5.9g
• Sugar: 17g
8. Teriyaki Chicken Meal Prep
Source: allnutritious.com
Next up, a super easy teriyaki chicken recipe I reach for all the time. This uses a homemade teriyaki sauce, but you can use store-bought if you’d rather save some time.
Serve it alongside steamed rice and your favorite vegetables – think broccoli, carrots, and snap peas – for a balanced and satisfying meal.
Per Serving:
• Calories: 653
• Fats: 20g
• Protein: 51g
• Carbs: 68g
• Fiber: 2.4g
• Sugar: 23g
9. Honey Garlic Shrimp Meal Prep
Source: allnutritious.com
Honey and garlic is an effortless combination, providing the perfect balance of sweetness and earthiness. Now, imagine that taste on sweet, refreshing shrimp.
With its combination of protein, fiber, and vitamins, this dish is out of this world. It’s sure to keep you feeling satisfied and energized throughout the day.
Per Serving:
• Calories: 436
• Fats: 6.2g
• Protein: 26g
• Carbs: 72g
• Fiber: 7.5g
• Sugar: 17g
10. Honey Garlic Chicken Meal Prep
Source: allnutritious.com
If chicken is more your speed, this is another take on the honey and garlic flavor profile. This chicken is super versatile, so you can enjoy it as part of a meal prepped lunch or easy dinner.
The key is to cook your chicken to perfection. Make sure it’s tender and juicy, soaked through with the sauce, and you won’t ever get tired of this meal.
Per Serving:
• Calories: 803
• Fats: 23g
• Protein: 47g
• Carbs: 105g
• Fiber: 4.1g
• Sugar: 26g
11. Spicy Pineapple Chicken Meal Prep
Source: allnutritious.com
Next up, why not spice things up with my spicy pineapple chicken? This is a great option if you’re looking for a little variety in your high protein lunches.
The spicy, tangy pineapple sauce is unforgettable. Topped with colorful vegetables on a bed of rice, this is a balanced dish perfect for getting you through a tough day.
Per Serving:
• Calories: 324
• Fats: 10g
• Protein: 31g
• Carbs: 29g
• Fiber: 1.8g
• Sugar: 23g
12. Chicken with Broccoli, Beets and Farro Salad
Source: allnutritious.com
I’m leading a campaign against the idea of boring salads, and it all starts with this recipe. Packed with juicy chicken, nutty taro, and crunchy vegetables, this is heaven in a bowl.
It also happens to be very good for you! The ingredients all offer something important from different food groups, so you can be sure you’re getting everything you need.
Per Serving:
• Calories: 715
• Fats: 27g
• Protein: 55g
• Carbs: 67g
• Fiber: 12g
• Sugar: 17g
13. Mexican Meal Prep Bowls with Cauliflower Rice
Source: allnutritious.com
If you’re as big a fan of Mexican food as I am, then this recipe is for you. This is a low-carb meal prep bowl featuring seasoned ground turkey (or beef, if you prefer).
Either way, the lean meat and high-protein cauliflower rice are an unbeatable combination. Top this with your favorite healthy Mexican condiments like salsa or guacamole!
Per Serving:
• Calories: 406
• Fats: 17g
• Protein: 48g
• Carbs: 17g
• Fiber: 8g
• Sugar: 6.2g
14. Salsa Shredded Chicken Meal Prep
Source: allnutritious.com
Speaking of salsa, here’s another unique recipe with Mexican flavors as its inspiration. This dish uses salsa as the core flavor, providing a deliciously juicy result.
Pair your salsa chicken with black beans, corn, avocado, and brown rice for a high protein low carb lunch you’ll never tire of.
Per Serving:
• Calories: 554
• Fats: 16g
• Protein: 62g
• Carbs: 46g
• Fiber: 14g
• Sugar: 21g
15. Baked Herb Chicken Breasts with Couscous
Source: allnutritious.com
There’s a lot to be said for keeping things simple, and that’s what this next recipe does. These baked herb chicken breasts are so tasty, but the best part of the recipe is how easy it is.
Simply dress the chicken breasts in oil and herbs. Then, bake for a few minutes along with an assortment of your favorite vegetables and serve on fluffy couscous. Simple!
Per Serving:
• Calories: 633
• Fats: 17g
• Protein: 61g
• Carbs: 56g
• Fiber: 7.5g
• Sugar: 9.7g
16. Stir-Fried Pork Meal Prep with Ginger and Soy
Source: allnutritious.com
If you’re looking to stock up on high protein recipes, pork is a great meat to rely on. It’s tasty, rich with healthy fats, and super versatile. Case in point, this stir-fried pork bowl.
Get a taste of Asia without ever leaving your kitchen thanks to this super simple recipe. Customize the assortment of vegetables to suit whatever you have!
Per Serving:
• Calories: 409
• Fats: 19g
• Protein: 32g
• Carbs: 29g
• Fiber: 6.8g
• Sugar: 8g
17. Chicken Poke Bowls
Source: foodmeanderings.com
Poke bowls hail from Hawaii, where they’re used to celebrate ingredients at their freshest. These bowls are delicious and very balanced, featuring a combination of vegetables, carbs, and protein.
That’s what makes this recipe so great. Tender chunks of chicken are marinated in a tangy soy sauce dressing and served over a bed of rice or salad greens. So good for you, and easy to make.
Per Serving:
• Calories: 296
• Fats: 5g
• Protein: 28g
• Carbs: 32g
• Fiber: 3g
• Sugar: 2g
18. Pizza Bowls
Source: thefoodblog.net
That’s right, I said pizza bowls. There’s a way to enjoy the flavors of your favorite pizza without compromising on your health goals, and this is it!
Start with a base of cooked grains – like quinoa or rice – then go nuts with your toppings! Marinara sauce, cheese, pepperoni, and vegetables are all welcome in this recipe.
Per Serving:
• Calories: 362
• Fats: 27g
• Protein: 22g
• Carbs: 9g
• Fiber: 2g
• Sugar: 6g
19. Crispy Bang Bang Salmon Bites Bowls
Source: theroastedroot.net
Bang bang seasoning is a definitely crowd pleaser, so this recipe is great if you’re feeding the whole family. Imagine bite sized pieces of panko-coated salmon, drizzle in spicy sweetness.
This is a high protein dish packed with omega-3 thanks to the salmon. So, not only does it taste great, but it’s also much better for you than any takeout would be.
Per Serving:
• Calories: 976
• Fats: 41g
• Protein: 61g
• Carbs: 88g
• Fiber: 13g
• Sugar: 18g
20. Beef Protein Bowl
Source: thedizzycook.com
In the world of high protein meals, beef is definitely up there on the list of ‘best meats’. It’s a hearty red meat, perfect for fueling a big day, especially if you choose a lean cut.
That’s where this beef protein bowl comes in. Picture tender slices of beef marinated in a savory sauce, then paired with an assortment of vegetables. It’s simple, delicious, and so satisfying.
Per Serving:
• Calories: 485
• Fats: 34g
• Protein: 34g
• Carbs: 11g
• Fiber: 4g
• Sugar: 6g
21. 15-Minute Noodle Bowls
Source: hungryhealthyhappy.com
Instant noodles are great in a pinch, but their high-sodium, high-carb nutritional breakdown leaves something to be desired. Take an extra ten minutes to whip up these delicious noodle bowls.
Packed with vegetables and whatever protein you have on hand, this will keep you full and satisfied for twice as long as the instant kind.
Per Serving:
• Calories: 444
• Fats: 10g
• Protein: 29g
• Carbs: 71g
• Fiber: 17g
• Sugar: 20g
22. Sesame Chicken Rice Bowl
Source: quichemygrits.com
There’s simply no other way to put it: this sesame chicken rice bowl is an indulgence. Warm, sticky, and sweet, this is what takeout should be like.
Luckily, you can whip it up in your very own kitchen with very little effort. Served on a bed of fluffy rice and garnished with vegetables, this is a high protein meal you’ll want to repeat.
Per Serving:
• Calories: 451
• Fats: 14g
• Protein: 31g
• Carbs: 50g
• Fiber: 4g
• Sugar: 20g
23. Greek Salmon Bowls
Source: reciperunner.com
Greek food is some of the most celebrated in the world, featuring an assortment of ingredients that will keep you healthy and satisfied. This Greek salmon bowl is no different.
Imagine tender, flaky salmon grilled to perfection, nestled atop a bed of fluffy quinoa or couscous. The dressing ties it all together, ensuring you’ll wolf down every bite.
Per Serving:
• Calories: 470
• Fats: 22g
• Protein: 37g
• Carbs: 31g
• Fiber: 2g
• Sugar: 5g
24. Jerk Chicken Rice Bowl
Source: quichemygrits.com
Jamaican jerk chicken is one of the most flavorful dishes in the whole world.
It’s vibrant and full of spice, a perfect way to enjoy a high protein dish without feeling like you have to force yourself through it.
This rice bowl compliments the chicken with a vibrant mango salsa to cut all that heat. Perfect for anyone who loves a bit of spice.
Per Serving:
• Calories: 261
• Fats: 7g
• Protein: 30g
• Carbs: 18g
• Fiber: 3g
• Sugar: 12g
25. Salmon Buddha Bowl
Source: createkidsclub.com
Buddha bowls are as balanced as their name sake, offering a nutrient-packed lunch to get you through the day. Tender salmon fillets are at the core of the bowl, offering protein and essential vitamins.
The best part? You can make the bowl your own. Create an array of vegetables that tickles your tastebuds, and go to town.
Per Serving:
• Calories: 376
• Fats: 13g
• Protein: 23g
• Carbs: 42g
• Fiber: 6g
• Sugar: 7g
26. Keto Burrito Bowls
Source: myketokitchen.com
Living keto doesn’t have to mean giving up what you love, and that includes Mexican food. These keto burrito bowls use cauliflower in place of rice to create a high-protein delight.
The seasoned ground beef is delicious and easy to make ahead of time. So, you can enjoy this on the same day or use the recipe for a week of meal prepped lunches.
Per Serving:
• Calories: 623
• Fats: 44g
• Protein: 41g
• Carbs: 15g
• Fiber: 7g
• Sugar: 2g
27. Spicy Salmon Bowl
Source: thedizzycook.com
Salmon is a robust fish with a strong flavor profile, which means it can easily stand up to a bit of spice. That’s what makes it the ideal protein choice for a dish like this.
The spicy salmon bowl is hot and cold by turns, featuring cooling cucumber, creamy avocado, and the all-important spicy salmon.
Per Serving:
• Calories: 542
• Fats: 19g
• Protein: 40g
• Carbs: 47g
• Fiber: 2g
• Sugar: 3g
28. Keto Korean Beef Bowls
Source: bobbiskozykitchen.com
Speaking of spice, why not take a trip to the South of Asia for a delicious Korean take on a beef bowl? This is a bulgogi-style beef, meaning it features a sweet and savory sauce.
Fried to perfection and paired with some fresh vegetables, this is an easy dish you’ll want to reach for again and again.
Per Serving:
• Calories: 359
• Fats: 20g
• Protein: 31g
• Carbs: 14g
• Fiber: 5g
• Sugar: 4g
29. Hawaiian Salmon Poke Bowl
Source: theshortordercook.com
Take a trip to the sunshine shores of Hawaii with this refreshing salmon poke bowl. Topped with an assortment of colorful ingredients, this is a balanced and simple lunch for salmon lovers.
The spicy sriracha mayo is what really makes this dish sing. Make a batch up ahead of time and put it on everything (I certainly do).
Per Serving:
• Calories: 600
• Fats: 18.7g
• Protein: 40.7g
• Carbs: 65.5g
• Fiber: 5g
• Sugar: 2.4g
30. Inside-Out Egg Roll in a Bowl
Source: dashfordinner.com
Egg rolls are absolutely delicious, but they’re not always the healthiest option for lunch. But what if you could enjoy all those flavors without compromising on your health goals?
Enter: the inside-out egg roll in a bowl. Packed with protein and aromatic spices, this is a treat you’ll be sure to enjoy.
Per Serving:
• Calories: 245
• Fats: 11g
• Protein: 28g
• Carbs: 8g
• Fiber: 3g
• Sugar: 4g
31. Sweet Potato Taco Bowl
Source: mykitchenlove.com
Our final high protein entry is a personal favorite: a sweet potato taco bowl! This dish uses roasted sweet potato cubes and a delicious lime crema to echo some iconic Mexican flavors.
This is a high-protein option ideal for vegetarians (or anyone looking to save some money on meat). Garnish with some chopped cilantro for a refreshing bite to finish the dish.
Per Serving:
• Calories: 452
• Fats: 19g
• Protein: 31g
• Carbs: 45g
• Fiber: 11g
• Sugar: 10g
That’s all she wrote! With thirty-one lunch bowl recipes now in your repertoire, you’ll have no problem kicking that midday slump’s butt.
Let me know in the comments: what was your favorite recipe? Did I miss any essentials that you’ve been relying on so far?