This summer I’m focusing on leaning down and building muscle. And the best way to do is to have meal prep in your fridge!

Ideally lower in calories and high in protein. So, here it is…

Some of my favorite high-protein summer lunch ideas are all under 600 calories. Easy to meal prep and store in the fridge for up to 4 days, so double up those portions!

1. Sweet Potato Taco Bowls

I loooveee tacos! I could eat tacos every day. So, I figured I’ll just make a bunch of different recipes that remind me of tacos.

This is one of them. Sweet potato taco bowls.

They are naturally sweet, thanks to sweet potato, filling, and just 495 calories! Perfect for those summer days when you just want to have a good, yummy lunch.

Per Serving:

• Calories: 495
• Fats: 18g
• Protein: 34g
• Carbs: 52g
• Fiber: 13g
• Sugar: 9g

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. Mexican Meal Prep Bowls with Cauliflower Rice

Source: allnutritious.com

Mexican meal prep bowls are one of my favorite things to arm myself with for busy weeks.

Warm, packed with nutrients, and rich with spices, this is an amazing dish that comes together in no time.

While these high protein lunch bowls use cauliflower rice, you can substitute it with any wholegrain you like.

Per Serving:

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

4. Chicken Burrito Bowls

Source: allnutritious.com

Treat the family to “all the flavor, none of the guilt” with the great taste of takeout, excluding the unhealthy carbs and the huge expense.

My chicken burrito bowls are delicious, healthy, and sure to be a winner. Think – shredded chicken and spicy rice, accompanied by sweet corn, creamy black beans, juicy tomatoes, and fresh arugula. Fresh, flavorful, and yummy!

Per Serving:

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

5. Hawaiian Pizza Chicken Bowls

Source: allnutritious.com

How can pizza be nutritious you may ask?

Well, it can be with my delicious Hawaiian pizza chicken bowls. They blend the tropical sweetness of pineapple, the savory taste of ham, and the cheesy joy of pizza into a high-protein, nutritious chicken dinner.

This high protein summer recipe is perfect for meal prep and tastes fabulous.

Per Serving:

• Calories: 446
• Fats: 14g
• Protein: 57g
• Carbs: 22g
• Fiber: 5.6g
• Sugar: 9g

6. Lemon Chicken with Veggies Meal Prep

Source: allnutritious.com

When life gives you lemons, make my Lemon Chicken Veggies Meal Prep! This sheet pan sensation is a citrusy delight, combining zesty chicken with a medley of roasted veggies.

Quick, tasty, and with a burst of sunshine in every bite, it’s a convenient and flavorful way to bring a touch of brightness to your dinner routine.

This is one of the best high protein lunch ideas to keep you full!

Per Serving:

• Calories: 500
• Fats: 23g
• Protein: 40g
• Carbs: 35g
• Fiber: 7.3g
• Sugar: 11g

7. Buttered Cod

Source: allnutritious.com

This is my secret weapon for last-minute guests. Cod cooks quickly, feels high-end and luxe, and turns into a tempting, buttery, garlicky, lemony dish in just 16 minutes.

Serve it alongside roasted carrots, potatoes, and asparagus, or opt for a fresh green salad if your guests are watching their carbs.

Per Serving:

• Calories: 297
• Fats: 19g
• Protein: 31g
• Carbs: 1.2g
• Fiber: 0.3g
• Sugar: 0.3g

8. Chicken Meatballs Meal Prep

Source: allnutritious.com

When a busy week is on the horizon, I reach for meal prep-friendly recipes. It’s a relief knowing lunch and dinner are already taken care of with no stress, and I have good healthy food ready to go.

These chicken meatballs with cauliflower rice are spicy, juicy, filling and flavorful. They’re also low-carb, gluten-free, low-calorie, and high-protein. Perfect for a light summer lunch at home or the office.

Per Serving:

• Calories: 400
• Fats: 24g
• Protein: 30g
• Carbs: 21g
• Fiber: 7g
• Sugar: 7.3g

9. Spicy Pineapple Chicken Meal Prep

Source: allnutritious.com

Are you craving something sweet and spicy? Try this fabulous spicy pineapple chicken meal prep, it’s high in protein, dairy-free, and so flavorful.

It features tender chicken, pineapple for sweetness, chili sauce, jalapeno peppers and red pepper flakes for some nice heat.

Serve with fluffy rice to make it more filling, or cauliflower rice to keep it light and summery.

Per Serving:

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

10. Shrimp Buddha Bowls

Source: allnutritious.com

Add a sophisticated touch to a summer lunch with my shrimp Buddha bowls. They’re delicious, low calorie, and high protein.

Shrimp with sweet potatoes, kale, asparagus, and quinoa – sounds like a fine-dining dish, but you can make this in minutes in your kitchen.

This recipe is perfect for meal prep, and it tastes just as good when cold. Less work for you on a busy day.

Per Serving:

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

11. Chicken Salad Meal Prep

Source: allnutritious.com

Kicking things off with a classic!

This easy-to-make chicken salad meal prep perfectly balances protein and veggies. Grilled chicken breasts pair with crisp vegetables like cucumber, cherry tomatoes, and bell peppers.

Tossed in a light dressing, this high protein salad ensures a flavorful and nutritious lunch. Customize to your heart’s content!

Per Serving:

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

12. 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

13. Buffalo Chicken Cottage Cheese Bowl

Did lunch creep up on you unexpectedly? Don’t worry, this bowl will step in to save the day.

Shredded chicken tossed in tangy Buffalo sauce nestles on a creamy cottage cheese base, with celery and carrot adding crunch and freshness. It’s high-protein, bold, zesty, tastes delish, and is made in only 15 minutes.

Per Serving:

• Calories: 483
• Fats: 23g
• Protein: 56g
• Carbs: 9.9g
• Fiber: 1.4g
• Sugar: 6.5g

14. Southwest Chicken Salad

Source: allnutritious.com

As a European gal, I can’t help but give a shout-out to the bold Southwestern flavors I discovered during my time in Texas.

That’s why I created this fabulous salad recipe to enjoy at lunchtime and add some oomph to my day.

Juicy shredded chicken mixes with hearty black beans, sweet corn, juicy cherry tomatoes, crunchy red onion, and a kick from fresh jalapeño, all balanced with nutty pumpkin seeds and a creamy Greek yogurt lime dressing.

Per Serving:

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

15. Cottage Cheese Chicken Salad

Source: allnutritious.com

With its balance of savory, creamy, and crunchy bites, this salad delivers satisfaction without heaviness.

Think: shredded seasoned chicken, creamy cottage cheese, crisp celery, red onions, banana peppers, and a touch of Dijon mustard. It’s fast to make between meetings and is also perfect for meal prepping ahead of time.

Per Serving:

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

16. Italian Chicken Pasta Salad

Source: allnutritious.com

Next up – a laid-back lunch that tastes like it took hours to make, but really comes together in just minutes. I LUV making this on lazy weekends when I don’t want to spend hours in the kitchen.

Tender rotisserie chicken, al dente pasta, ripe cherry tomatoes, crunchy peppers, olives, and melty mozzarella are mixed with a zesty Italian dressing for a meal that’s refreshing and satisfying.

Per Serving:

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

17. Pizza Bowls

Source: allnutritious.com

This healthy lunch recipe offers all the well-loved flavors, with a golden bubbly cheesy topping, and no heavy crust.

It’s quick to make in just 30 minutes and can be baked in individual portions, so each person can customize the bowl to suit their taste buds.

Per Serving:

• Calories: 267
• Fats: 18g
• Protein: 16.33g
• Carbs: 4.2g
• Fiber: 1.03g
• Sugar: 1.77g

18. Chicken Corn Rice Bowls

Source: allnutritious.com

This delicious recipe combines tender chicken, sweet corn, fluffy Basmati rice, and a zesty dressing for a quick, super-easy lunch for a busy day.

I keep this recipe handy for days when I feel really lazy. It takes only a few minutes to assemble, and I know that a filling, healthy meal is ready for the kids (and me) when they come back from school.

Per Serving:

• Calories: 434
• Fats: 13g
• Protein: 34g
• Carbs: 48g
• Fiber: 4.1g
• Sugar: 8.1g

19. High Protein Cottage Cheese Pizza Bowl

Source: allnutritious.com

Lunchtime eating without the fuss – perfect for lazy gals who want a filling meal that’s tasty, low in calories and high in protein.

Creamy cottage cheese, juicy cherry tomatoes, Italian seasoning, pepperoni slices, Marinara sauce, melty mozzarella cheese, and savory toppings bring that classic pizza vibe without ordering takeout.

If you enjoy a burst of heat, add crushed pepper flakes, jalapenos, or a dash of hot sauce.

Per Serving:

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

20. Chipotle Chicken Salad

Source: allnutritious.com

Flavorful, colorful, sweet, spicy, smoky, and fruity, this bowl is a lazy lunch dream that will power you with 39g of protein while staying under 600 Kcal.

This salad is made up of chipotle chicken on a bed of fresh greens and vegetables, drizzled with the most delicious honey mango dressing. It’s a great meal to keep you energized through the afternoon.

Per Serving:

• Calories: 596
• Fats: 25g
• Protein: 39g
• Carbs: 61g
• Fiber: 15g
• Sugar: 28g

21. Cheeseburger Bowls

Source: allnutritious.com

Dreading those boring jam sandwiches for work lunch? How about replacing them with a delicious bowl of goodness that tastes just like a classic cheeseburger?

Enjoy seasoned ground beef, smoky bacon, tangy relish, crisp lettuce, juicy tomatoes, crunchy pickles, and melty cheese at your desk. It’s a low-cal meal that’s high in protein and will keep you powered through the afternoon. 

Per Serving:

• Calories: 516
• Fats: 35g
• Protein: 35g
• Carbs: 15g
• Fiber: 3.7g
• Sugar: 7.1g