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20 High Protein Lunch Ideas To Keep You Full

high protein lunch

Do you wonder why you’re starving around 3:00 p.m.? And why you just want to camp out at the vending machine?

It may be because you’re not having a lunch that is high in protein!

Carbs give you a sugar high, then hours later, a sugar low. So, you feel hungry again in a couple of hours.

Protein, however, is super satiating. So, you feel full hours later… and don’t need that mid-afternoon chocolate bar.

Today, I’m sharing 20 high protein lunch ideas. They are not only high in protein but delicious too.

Make sure you always use either glass food containers like these or BPA-free containers to store food if you’re bringing it to work! So, let’s get started!

WATCH: 4 Cheap High Protein Meal Prep Ideas for Lunch

1. Zucchini Noodles with Turkey Meatballs

Zucchini Noodles with Turkey Meatballs


You had me at noodles. Who doesn’t love pasta for lunch?

However, pasta is so full of carbs. So, it leaves you in a carb coma and wanting to snooze at work.

These zucchini noodles are a nice stand-in for pasta. They have a nice pasta-like texture and hold the pasta sauce and meatballs wonderfully.

They also add a nice lightness to the dish and are so simple to make. All you need is to spiralize your zucchini and there you have it, zucchini noodles. And making the noodles is a breeze with this budget-friendly spiralizer here.

And I can’t forget about the meatballs. They are packed with flavor.

Even though they are made with ground turkey, (which can be bland), they are totally delicious thanks to the seasoning.

The crushed red pepper flakes give the meatballs a hint of heat. And the grated parmesan adds moisture and flavor.

When you bring your lunch to work, your co-workers will be drooling with envy. So, be nice and make some extra so that you can share it.

Per Serving:

  • Calories: 365.3
  • Fats: 14.4g
  • Protein: 29.5g
  • Carbs: 28g
  • Fiber: 2g
  • Sugar: 10.7g


2. BLT Avocado Chicken Salad Wraps

BLT Avocado Chicken Salad Wraps


BLT sandwiches are another lunchtime favorite. I mean, everything is good with bacon.

However, as tasty as bacon is, BLT sandwiches are not that high in protein. One slice of bacon has 3 grams of protein which doesn’t seem too bad.

But remember that your standard BLT sandwich tends to have 3 slices of bacon, tops. That’s not a whole lot of protein for a sandwich.

This wrap is packed with protein and fat thanks to all the ingredients. As an added bonus, it is also keto-friendly.

This wrap combines crispy bacon with creamy chicken salad and luscious avocado slices. The diced tomatoes give the chicken salad some added texture and freshness, complementing both the bacon and the chicken salad.

And for the wrap, you use lettuce leaves instead of bread. So, you have all the nutrition without all the carbs!

Per Serving:

  • Calories: 381
  • Fats: 23g
  • Protein: 37g
  • Carbs: 11g
  • Fiber: 6g
  • Sugar: 4g


3. Chicken Fajitas

Chicken Fajitas


Are you in the mood for Tex-Mex? Then, give my chicken fajitas a try!

They are as good to eat, as they are to look at. You have delicious, tender, moist chicken strips with a hint of heat, thanks to the chili powder.

All surrounded with a nicely stir-fried mix of red, green, and yellow bell peppers. And finished off with perfectly roasted Brussels sprouts.

The roasting gives the Brussels sprouts a nice sweet flavor, so don’t be afraid to add Brussels sprouts!

This dish contains a whopping 59 grams of protein. So it is the perfect way to add more protein to your lunch and add more veggies as well.

Per Serving:

  • Calories: 592
  • Fats: 32g
  • Protein: 59g
  • Carbs: 23g
  • Fiber: 6g


4. Creamy Low Carb Pork Chops

Low Carb Pork Chops


Are you following a keto diet? These pork chops are for you!

These pork chops are juicy on the inside and have a nice golden sear on the outside. All bathed in a creamy buttery cheese sauce. Yum!

To keep it low carb, you use almond flour instead of regular flour to crust your pork chops. Crusting them gives them a nice golden sear.

Almond flour is not only low carb but high in protein. So, when you bake with it or cook with it, you are actually adding more protein to your food. You can get some here.

These pork chops are a meal in itself. But, if you like, you can serve them with some grilled asparagus.

Per Serving:

  • Calories: 497
  • Fats: 35g
  • Protein: 32g
  • Carbs: 7g
  • Fiber: 1g
  • Sugar: 1g


5. Bean and Lentil Salad

Bean and Lentil Salad


Are you vegan, or just trying to get eat more plant-based? This dish is for you!

It’s packed with a ton of protein. And best of all, there is no meat or dairy in sight.

This salad is super tasty and filling. The salad dressing brings it over the top; it has freshly roasted, ground coriander and cumin seeds which add a nice aromatic touch.

And the cherry tomatoes, fennel, and fresh parsley add freshness and color.

Besides being packed with protein, this salad is also packed with fiber. One serving provides a whopping 112% of your daily fiber needs!

So, eat up and get your fiber.

Per Serving:

  • Calories: 601
  • Fats: 18g
  • Protein: 30g
  • Carbs: 83g
  • Fiber: 28g
  • Sugar: 12g


6. Blackened Fish Taco Bowls with Corn Salsa

Blackened Fish Taco Bowls with Corn Salsa


Do you love Mexican food? Then, you’ll love this dish.

White fish can taste kind of flat. That’s because it doesn’t contain much fat.

This dish is anything but flat. The fish is nice and flaky and beautifully seasoned with a home-made blackening seasoning mix.

And the corn salsa is colorful and spicy. The lime juice truly heightens the flavors.

Meanwhile, the avocado cream is creamy and luscious. It pairs with the fish beautifully.

Per Serving:

  • Calories: 493
  • Fats: 18g
  • Protein: 45g
  • Carbs: 43g
  • Fiber: 8g
  • Sugar: 8g


7. Salmon Meal Prep

Salmon Meal Prep


In the mood for more seafood? Then, definitely try this dish.

You’ve got your protein, veggies, and starch/grains. Just like how your mom used to make it.

It’s moist, perfectly seared salmon on a bed of lightly seasoned garlic brown rice. And for your greens, you have some tasty garlic parmesan green beans.

Salmon is not only tasty but good for you too. Besides being a great source of protein, salmon is also rich in heart and brain-boosting omega-3s.

So, eating this for lunch on a regular basis will keep you full. And also help you function better too.

This makes it a great dish for meal prep. To keep it fresh longer, I recommend these handy glass BPA-free storage containers.

Per Serving:

  • Calories: 479
  • Fats: 20g
  • Protein: 44.1g
  • Carbs: 31.2g
  • Fiber: 7.8g
  • Sugar: 12.5g


8. Orange Chicken Meal Prep

Orange Chicken Meal Prep


Are you craving orange chicken for lunch? This dish is sure to satisfy your cravings.

This orange chicken tastes just like takeout, but without as many carbs. It is sweet and has tons of umami flavor.

Instead of soy sauce to give the umami flavor, you use coconut aminos. Coconut aminos are a great alternative to soy sauce because they contain much less sodium.

They also give your food a salty-sweet and buttery texture. So, it makes your food taste richer. If you would like to try some, you can get some here.

And to keep the carb count down so that you don’t snooze after lunch, you can serve it with broccoli fried rice. Enjoy!

Per Serving:

  • Calories: 376
  • Fats: 14.1g
  • Protein: 40g
  • Carbs: 23.6g
  • Fiber: 4.9g


9. Low-Carb Shrimp Fajita Meal-Prep Bowls

 Low-Carb Shrimp Fajita Meal-Prep Bowls


I am a big fan of shrimp, as I am sure many of you are. Shrimp tastes good and is good for you too.

3 ounces of shrimp provide a whopping 36% of your daily protein needs. And at only 84 calories.

So, shrimp is a low-calorie way to get your protein. Perfect if you are trying to lose weight.

This shrimp fajita meal prep bowl is bursting with flavor. The chili powder and cayenne pepper give the shrimp a nice heat.

And the sautéed red, yellow and green peppers give this dish ton of freshness and color.

Take this lunch to work, and not only will you feel energized, but you will also get lots of compliments from your co-workers as well.

Per Serving:

  • Calories: 203
  • Fats: 8g
  • Protein: 16g
  • Carbs: 18g
  • Fiber: 7g
  • Sugar: 8g


10. Asian Chicken Wrap Recipe with Peanut Sauce

Asian Chicken Wrap Recipe with Peanut Sauce


Are you looking for more Asian-inspired meal ideas for lunch? Then, you’ll love this wrap.

It’s tender, juicy chicken with a tangy, slightly hot peanut sauce. And it’s all mixed with crispy coleslaw mix, carrots, and roasted peanuts.

The crunchy veggies provide the perfect contrast to the moist chicken. It’s simply a party in your mouth.

And it only takes 15 minutes of prep time. So, it is definitely a dish that you will want to make again and again.

Per Serving:

  • Calories: 648
  • Fats: 32.1g
  • Protein: 33.6g
  • Carbs: 58.4g
  • Fiber: 6.7g
  • Sugar: 21.6g


11. Turkey Meatballs with Zucchini Noodles

Turkey Meatballs with Zucchini Noodles


Are you looking to reduce your carbon footprint? Then, definitely try this dish!

Now, your regular meatballs tend to be made of ground beef, which tastes yummy. However, beef has a pretty high carbon footprint.

So, one very good alternative to beef meatballs is to use turkey. But, if you have ever tasted meatballs made with ground turkey, you know that they can be quite tasteless.

These meatballs are packed with flavor though. That’s because you add Parmesan cheese to your meatball mixture. This adds much-needed fat, and as you know, fat equals flavor.

The sweet onions also add a nice sweetness to the meatballs, which you don’t typically get until you add sauce to your meatballs.

Plus, this entire dish has only 393 calories, so it makes for a light, but pretty satisfying lunch.

Turkey meatballs alone could do for a high protein snack as well!

Per Serving:

  • Calories: 393
  • Fats: 18g
  • Protein: 33g
  • Carbs: 28g
  • Sugar: 20g


12. Asian Glazed Meatballs with Zucchini Noodles

Asian Glazed Meatballs with Zucchini Noodles


Are you looking for a different take on your traditional meatballs? This is a great option.

These meatballs are nice and juicy and nicely garnished with sesame seeds for an Asian touch. The glaze is sweet and sour with a good touch of umami.

To keep the meatballs low carb, you use almond flour instead of breadcrumbs as your binder. Almond flour is not only low carb but is an excellent source of vitamin E, which you need for healthy skin.

Almond flour is not only great for breading meat, but thickening gravies and stews, and for baking. If you’d like to try it out, you can get some here and stock up on it.

And since this dish contains only 336 calories, it is also another light lunch. Perfect for getting rid of the holiday bulge.

Per Serving:

  • Calories: 336
  • Fats: 15g
  • Protein: 34g
  • Carbs: 19g
  • Fiber: 3g
  • Sugar: 11g


13. Spicy Curried Chicken Meal Prep Bowl

Spicy Curried Chicken Meal Prep Bowl


Are you looking to spice up your chicken? Give my spicy curried chicken meal prep bowl a try!

Chicken has tons of protein. But after a while, it can get kind of boring.

This chicken is nice and juicy and packed with curry flavor. And you are getting lots of veggies as well; beautifully roasted broccoli, Brussels sprouts, and cauliflower.

So, not only is this meal prep bowl delicious, it is pretty nutritious as well.

To get the chicken nice and juicy, you will be marinating your chicken first. I like these marinating bags here because they are reusable. Not only are they perfect for marinating, but they also microwave safe too.

This meal prep bowl is also low in net carbs. So, it is perfect if you are following a low carb diet.

It is also a meal in itself, but if you like, you can add some cauliflower rice as well.

Per Serving:

  • Calories: 474
  • Fats: 26g
  • Protein: 44g
  • Carbs: 19g
  • Fiber: 9g


14. Turkey Kefta & Glazed Carrots

Turkey Kefta and Glazed Carrots


Want to rock a Middle Eastern lunch? This dish is for you!

This dish is amazing. You have nicely seared turkey kefta kabobs, which pack a ton of protein. But in my opinion, the couscous and the carrots are the stars of this dish.

The couscous is nice and light and packed with tasty ingredients like roasted almonds, Kalamata olives, raisins, and fresh mint and parsley. You will feel like you were transported to the Middle East; you may never look at plain couscous the same way again.

And the carrots are nicely caramelized in a garlic honey sauce that is not only sweet but tangy and spicy as well.

To get the perfect sear on your kefta kabobs, you want to use a cast-iron skillet. Using a cast-iron skillet is also a great way to add more iron to your diet. You can find a good cast iron skillet here.

Per Serving:

  • Calories: 577
  • Fats: 27.4g
  • Protein: 40.8g
  • Carbs: 52.2g
  • Fiber: 8.4g


15. Healthy Sheet Pan Sausage and Veggies

Healthy Sheet Pan Sausage and Veggies


Do you dread meal prep because of all the cleanup? Then, you will welcome this dish.

It’s a one-sheet pan dish. So, clean-up is minimal.

The sausage is nice and spicy and beautifully browned. And you have 3 kinds of beautifully roasted, caramelized veggies: Brussels sprouts, butternut squash, and bell peppers.

This dish pans a ton of nutrition. It is not only high in protein but contains tons of vitamin A and vitamin C.

In fact, one serving provides 263% of your daily vitamin A needs, and 206% of your daily vitamin C needs.

So, it’s the perfect way for you and your kids to eat your veggies.

Per Serving:

  • Calories: 418
  • Fats: 24g
  • Protein: 22g
  • Carbs: 31g
  • Fiber: 8g
  • Sugar: 11g


16. Mongolian Chicken

Mongolian Chicken


In the mood for Chinese takeout? With this dish, you won’t need to order in!

The slices of chicken breast are nicely browned. But it is truly the sauce that is the star of this dish.

It is the perfect balance of sweet and savory, with a hint of heat from the ginger. It is finger-licking good.

Serve over some brown rice or cauliflower fried rice. And you’re good to go.

Per Serving:

  • Calories: 452
  • Fats: 15g
  • Protein: 32g
  • Carbs: 46g
  • Sugar: 27g


17. Buffalo Chicken Stuffed Pepper

Buffalo Chicken Stuffed Pepper


Looking for a low carb dish that will leave your co-workers drooling? Try out this Buffalo chicken stuffed pepper dish.

Now, most of the time stuffed pepper is made using ground beef. But this one uses chicken.

The chicken is fall-off your fork-tender and spicy and creamy thanks to Frank’s hot sauce and Ranch dressing.

And this dish is pretty low carb too. In place of rice, you use cauliflower rice as your filling.

To make the chicken fall-off your fork-tender, you will be cooking it in a slow cooker. Slow cooking packs tons of flavor into your meals and makes cooking a breeze. If you’re in the market for a slow cooker, there is a good quality yet low budget crockpot.

Per Serving:

  • Calories: 341
  • Fats: 17.4g
  • Protein: 31g
  • Carbs: 15g
  • Fiber: 5.2g


18. Hawaiian Pizza Chicken

Hawaiian Pizza Chicken


It’s nice to have pizza for lunch. It gives you something to look forward to after slaving at your desk all morning.

However, pizza is packed with carbs due to the crust. So, after eating some, you may want to take a nap right after… which is a definite no-no at work?

With this Hawaiian Pizza Chicken, you get to have your cake and eat it too.

Instead of your typical crust, you use chicken breast as your crust. Then, top it with juicy pineapple, fresh ham, pizza sauce….and we can’t forget the ooey, gooey cheese.

So, you get all the taste of a pizza, but without all the carbs.

Now to make your chicken breast more tender, and also act as a better vessel for your toppings, it is best to flatten it with a meat mallet. Here is a good one to get.

Per Serving:

  • Calories: 293
  • Fats: 11g
  • Protein: 40g
  • Carbs: 11g
  • Fiber: 2g


19. Mexican Chicken Parm Meal Prep Bowls

Mexican Chicken Parm Meal Prep Bowls


Are you looking for a Mexican twist to Chicken Parm? Then, you’re in for a treat!

To add a Mexican twist, you top your chicken breasts in salsa. And for your cheese, you use a spicy cheese like Monterey Jack with jalapeno.

To keep it low carb, this meal prep bowl uses cauliflower rice instead of regular rice. Cauliflower rice also adds some freshness to the dish.

Now, you can buy packaged cauliflower rice if you like. But to save on costs, and for extra freshness, I like to make my own cauliflower rice.

All you do is cut your cauliflower into smaller pieces, steam it, then process it in a food processor until it becomes rice-like. Here is a good quality but low-budget processor.

Per Serving:

  • Calories: 420
  • Fats: 23g
  • Protein: 37g
  • Carbs: 25g
  • Fiber: 4g
  • Sugar: 3g


20. Slow Cooker Pineapple Chipotle Ribs

Slow Cooker Pineapple Chipotle Ribs


In the mood for a stick to your ribs lunch? This dish is for you!

Not only is it packed with protein, but it is also packed with fat. So, it is sure to keep you satiated…and away from the donuts that are calling your name.

It is tender pork ribs, nicely caramelized, and bathed in a sweet and savory homemade barbecue sauce with some heat. Yum!

You definitely won’t be able to resist licking your fingers…permission granted!

Per Serving:

  • Calories: 536
  • Fats: 28g
  • Protein: 41g
  • Carbs: 27g
  • Fiber: 6g
  • Sugar: 17g



Fancy making any of these lunches? Share them with your family and friends to spread the word!


Sunday 14th of February 2021

Thank you so much if you could help me with meal prep but no meat that would really help me with my health. God bless you.

Karo Tries

Monday 22nd of February 2021

Hi Vero,

You might want to check these high protein vegan meals: