50+ High-Protein Lunch Ideas (Great for Meal Prep) – power up at your midday meal with these high protein recipes that are sure to keep you feeling satisfied and full all afternoon.

Are you trying to up your protein intake throughout the day, but need some fresh ideas for tasty balanced meals? We’ve curated a comprehensive list of high protein lunch ideas that are super satisfying to your taste buds AND your body!

Why do we need protein?

Protein is a source of essential nutrients and is important for building muscle and regulating blood sugar levels. Whether your goal is overall wellness, weight loss, or increasing muscle mass, a protein-rich meal does wonders for your energy level and will keep you feeling full and satisfied longer.

Good Protein Sources

  • Boneless skinless chicken breasts and chicken thighs
  • Fish such as salmon, halibut, mahi mahi, and tilapia
  • Shrimp
  • Ground beef and lean cuts of red meat
  • Egg Whites
  • Pork Chops, pork tenderloin, and ground pork
  • Hard-boiled egg
  • Cottage Cheese
  • Greek yogurt
  • Beans (black beans, garbanzo beans, pinto beans, etc.)
  • Whole grains such as quinoa, farro, lentils, etc.

How to Build a Healthy Protein-Packed Lunch

To maximize your protein intake at each meal, shoot for the power combo of lean proteins, healthy fats, and 1-2 servings of fiber-rich fresh veggies and fruits. It’s important to maintain a good balance of macros (protein, fat, and carbs) for maximum absorption of nutrients. This high protein lunch recipe for Meal Prep Protein Bowls is an example of a great choice with balanced macros.

How do I know if I’m getting enough protein?

Most moderately active people should aim for between 0.5 and 1 gram of protein per 1 lb of weight. For example, an active 150 lb woman should take in 75-150 grams of protein daily. That’s at least 25 grams of protein per meal! The following recipes are good examples of easy meals with high protein content for lunch.

High-Protein Recipes Using Chicken Breasts

Air Fryer Meal Prep Chicken Bowls

meal prep chicken bento boxes in glass containers

Instant Pot Chipotle Chicken

close up of instant pot chipotle chicken in a bowl

Rosemary Chicken Salad

Whole30 ROsemary Chicken Salad

Asian Chicken Chopped Salad

Asian Chicken Chopped Salad (Whole30 Paleo) - a deliciously nutritious salad with a sweet and tangy Asian dressing, free of soy or sugar! | tastythin.com

Air Fryer Blackened Chicken

sliced air fryer blackened chicken on a plate with fork


Baked Chicken Meatballs

Cobb Salad

Greek Yogurt Chicken Salad

Grilled Chicken Grain Bowls

Keto Spinach Salad in a Jar

Spicy Thai Chicken Salad

Grilled Chicken Strawberry Avocado Salad

Buffalo Chicken Caesar Salad

Protein-Rich Beef Recipes

Korean Beef Bowls

korean ground beef bowls

Instant Pot Beef Stew

Instant Pot Beef Stew Whole30

Meal Prep Chipotle Beef Bowls

meal prep chipotle beef bowls with cauliflower rice and lettuce



Surf & Turf Salad

Deli-Style Roast Beef

Beef Stir Fry

Healthy Wrap Recipes High in Protein

BLT Lettuce Wraps with Avocado

BLT Lettuce Wraps with Avocado

Asian Turkey Lettuce Wraps

Asian Turkey Lettuce Wraps )Whole30 Paleo Keto)

Rainbow Hummus Wraps

Rainbow Hummus Wraps - crunchy, fresh, and full of flavor, these wraps are a nutritious and satisfying lunch! | tastythin.com

Buffalo Chicken Lettuce Wraps

High-Protein Lunches with Eggs

Meal Prep Protein Bowls

Easy Instant Pot Egg Salad

how to make egg salad using the instant pot

​Broccoli Cheese Egg Muffins

broccoli cheese egg muffins

Buffalo Chicken Casserole

Buffalo Chicken Casserole Whole30

Ham and Cheese Egg Muffins

​High-Protein Meals with Seafood

Sushi Bowls with Brown Rice

sushi bowls 3 ways

Blackened Fish Tacos

blackened fish tacos in tortillas with lime wedges

Hawaii Poke Bowls

close up of hawaii poke bowl

Air Fryer Blackened Salmon

air fried blackened salmon filets on a plate

Healthy Tuna Salad in Peppers

Fish Meal Prep Bowls

High Protein Recipes Using Ground Turkey

Meal Prep Shepherd’s Pie Bowls

Turkey Chili with Sweet Potatoes

whole30 instant pot turkey chili with sweet potatoes

Easy Turkey Meatloaf Muffins

Greek Turkey Burgers with Spinach & Feta

greek turkey burgers with spinach and feta

Healthy Turkey Sloppy Joes

healthy sloppy joes recipe

Homemade Deli Turkey Meat

Instant Pot Homemade Deli Meat

Ground Turkey Meal Prep Bowls

Vegetarian High Protein Lunches

Greek Quinoa Salad with Chickpeas

Greek quinoa salad with chickpeas in a large bowl

​Savory Cottage Cheese Bowls

savory cottage cheese bowl

High Protein Strawberry Cottage Cheese Smoothie

Pesto Tofu Sandwich

Tofu Broccoli with Sesame Noodles

High Protein Soups & Chili

Easy Taco Soup

Instant Pot Hamburger Soup

Instant Pot Hamburger Soup (Whole30 Paleo) - aka Poor Man's Soup!  Hearty, healthy, and totally budget friendly.  Your family will love this soup! | tastythin.com

Slow Cooker Quinoa & Bean Chili

Slow Cooker Quinoa & Bean Chili - a fast and versatile vegetarian chili that is low in fat and high in protein! | tastythin.com

Instant Pot Creamy Herbed Chicken Stew

Instant Pot Navy Bean Soup

Lentil Turkey Soup

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