This summer I’m meal prepping like a champ. These summer high protein cold lunch recipes will keep me full.

For the busy days, which inevitably come, these high protein meal prep ideas are just what will keep you satisfied. Easy, simple and will definitely keep you on track with your fitness goals.

I’m planning on making numbers #10 and #14 at least a few times during the summer.

1. Chicken Sausage Pasta Meal Prep

If you’ve never tried make-ahead meal prep, this is an easy recipe to get you started, and you’ll be sold on the concept.

Simply combine chicken sausage, pasta, tangy pasta sauce, and mixed vegetables, and store in the fridge for up to 4 days.

I use Banza pasta, which is made from chickpeas, to boost the protein and fiber content. When you need a quick dinner, heat it in the microwave for 2 minutes, and you’re set.

Per Serving:

• Calories: 480
• Fats: 15.6g
• Protein: 31.8g
• Carbs: 52.4g
• Fiber: 12.1g
• Sugar: 8.6g

2. Italian Chicken Pasta Salad

Pasta salads are quick, easy, and perfect for low-effort meals, but let’s be honest, most lack flavor or nutrition. This one delivers both!

This Italian chicken pasta salad is herby, lemony, refreshing, and high in protein.

For days when cooking feels like a chore, this no-fuss bowl saves the day. Enjoy the vibrant veggies, tender rotisserie chicken, and authentic Italian flavors, all under 500 kcal.

Per Serving:

• Calories: 456
• Fats: 19g
• Protein: 22g
• Carbs: 49g
• Fiber: 3.6g
• Sugar: 4.5g

3. Southwest Chicken Salad

After a trip to Texas, I was totally wowed by the incredible flavors of Southwest cuisine. Being a European girl, I admit I was blissfully unaware – until now!

So, I set out to create a fab dish worthy of the Southwest – my chicken salad.

It combines tender chicken with smoky, tangy, and mildly spicy flavors with just the right hint of citrus. It’s also gluten-free and high-protein. Give it a try.

Per Serving:

• Calories: 354
• Fats: 7.2g
• Protein: 33g
• Carbs: 42g
• Fiber: 9.5g
• Sugar: 6.2g

4. Cottage Cheese Pizza Bowl

This cottage cheese pizza bowl is creamy, tangy, and loaded with herbs and spices, everything you love about pepperoni pizza, but in a comforting bowl. Whenever the kids crave pizza, this is my go-to, and it never fails to satisfy.

It’s all the deliciousness of pizza with fewer carbs, fewer calories, and a serious protein punch.

Per Serving:

• Calories: 462
• Fats: 22g
• Protein: 43g
• Carbs: 25g
• Fiber: 6.1g
• Sugar: 14g

5. Spinach Mozzarella Salad

Vibrant, satisfying spinach salad with mozzarella – fresh, zesty, and loaded with protein! Gluten-free and low-carb.

Currently obsessed with creative salad combinations, I decided to experiment by adding savory salami to crisp greens.

The result? A perfect balance of fresh spinach, sweet grapes, rich salami, creamy mozzarella, and a bright homemade dressing that ties all the flavors together beautifully.

Per Serving:

• Calories: 373
• Fats: 32g
• Protein: 17g
• Carbs: 5.4g
• Fiber: 1.4g
• Sugar: 2.6g

6. Shrimp Buddha Bowls

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

7. Cottage Cheese Chicken Salad

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

8. Cottage Cheese Chicken Enchilada Bowls

These cottage cheese enchilada bowls can be made right in the meal prep containers. Yep!

Then, just store them away and take them out when the hunger hits. For those who love a good enchilada, this is just the summer lunch to have.

Easy, delicious, and packed with flavor. Definitely one of my favorites.

Per Serving:

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

9. Ham Roll Ups

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

10. Salmon Meal Prep with Veggies

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

11. Tuna Cucumber Boats

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

12. Ham Roll Ups with Cream Cheese

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

13. Salmon Bowl

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

14. Chicken Salad Meal Prep

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

15. Chicken with Broccoli, Beets and Farro Salad

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

16. Chicken Avocado Wrap

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

17. Mexican Meal Prep Bowls with Cauliflower Rice

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

18. Chicken Salad Wrap

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

19. Teriyaki Chicken Lettuce Wraps

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

20. Red Kidney Bean Burger Bowls

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

21. Chicken and Sweet Potato Meal Prep

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