40+ High Protein Lunch Ideas for Work

If you are ready to ditch the vending machine junk food options at work, this article will provide you with some tasty high-protein lunch ideas that are quick and easy.

Eating a high-protein lunch is a great way to maintain your energy levels and focus at work.

And while finding the time to make a healthy lunch can be difficult in today’s fast-paced world, ensuring you have a healthy and balanced diet is essential. 

These simple, easy-to-prepare healthy high protein lunches will help get you started.

Foods High in Protein

Making sure to get enough protein is an essential part of a healthy diet. Check out this list for inspiration for your next trip to the grocery store or meal-prepping session.

  • Milk
  • Eggs
  • Almonds
  • Oats
  • Soy Beans
  • Edamame Beans
  • Lentils
  • Cheese (cheddar, cottage, and parmesan)
  • Squash and Pumpkin Seeds
  • Quinoa
  • Salmon
  • Sesame Seeds
  • Chickpeas
  • Lean Chicken Breast
  • Lean Pork Chops
  • Tuna
  • Lean Beef
  • Tofu

40+ High Protein Lunch Ideas for Work

Having a nutritious lunch is essential to stay healthy and full of energy. People often struggle with what to bring for lunch or how to make their lunch more nutritious.

A high-protein lunch for work can be more than just a sandwich. The following high-protein lunch ideas are delicious and nutritious; you can prepare them in less than 20-25 minutes.

Here are some high protein meals for your next lunch break.

Lentil Salad with Chickpeas

A healthy, filling salad made with chickpeas and lentils is the perfect lunch choice! Lentil salad with chickpeas is a delicious, high-protein lunch idea for work. It is easy to make and can be eaten cold or warm.

Spicy Chicken Sandwich with Avocado

It sounds like an odd combo, but it’s delicious and filling. Mashed avocado and spiced chicken make for a delightful combination.

It’s a delicious, healthy, and easy recipe that makes an excellent quick lunch. And is the perfect way to use up some leftover chicken. With a short preparation time, this sandwich is one of the best high-protein lunch ideas for work.

picture of grilled salmon on a plate
Grilled Salmon from This Nostalgic Life

Grilled Salmon

This grilled marinated salmon is served with a mouth-watering cilantro-lime sauce. It’s the perfect protein-filled meal when served with a green salad on the side.

This would be super easy to do as meal prep for your make-ahead lunches.

Chicken Breast Recipes

Chicken breasts are low in fat and cholesterol, making it an ideal food choice for those trying to lose weight or maintain a healthy lifestyle. Chicken breasts have a high protein content that helps you stay full and full of energy throughout the day.

Check out these easy and quick Chicken Breast Lunch Ideas:

  • Caribbean Chicken Rice
  • Mediterranean Chicken Bowls
  • Oil and Vinegar Chicken Cutlet Sandwiches
  • Chicken Roulades With Marinated Tomatoes
  • Coronation Chicken Salad Wraps
  • Chinese Chicken Salad Wraps

Avocado Toast

It’s one of my favorite quick meals to spread creamy avocado on well-toasted bread. Avocado toast isn’t just a great breakfast idea that you can also eat for lunch. If you have some red onions on hand, add them to the avocado toast for extra flavor.

High Protein Salad

Make a salad with mixed greens, sweet cherry tomatoes, chickpeas, bell peppers, and carrots ( or any other crunchy veggies you love). Add in your favorite dressing, or use lemon juice and olive oil. You can add bacon or some feta cheese for extra protein and flavor.

10 Minute Peanut Noodles

Ready in just 10 minutes, these Peanut Noodles are a favorite! You just need a few simple ingredients for this amazing vegetarian peanut butter noodles recipe. A great (and tasty!) addition to your lunch rotation.

Lentil Recipes

Lentils are a great source of protein and fiber. Also, they are inexpensive, making them perfect for your budget and your lunchbox.

Here are some dishes to try with lentils or green lentils that are quick and easy to make and pack for lunch.

  • Lentil Bolognese
  • Moroccan Lentil Salad
  • Berbere Chicken And Ethiopian Lentils
  • Lentil Tabouli Salad

Cobb Salad

This is a salad that I make for lunch at work. It is a perfect meal that is high in protein but also has vegetables and fresh fruit. An ideal all-around meal, cobb salad is one of the best high-protein lunch ideas for work.

Basic Ingredients:

  • Romaine lettuce
  • Cucumber
  • Tomato
  • Avocado
  • Hard-boiled eggs (optional)
  • Bacon (optional)
  • Blue cheese crumbles (optional)
  • Dressing: Ranch or another favorite dressing of your choice.

Sweet Potatoe Recipes

One of the best lunch ideas for work is to have a sweet potato. They are high in protein and fiber, making them an excellent choice. Sweet potatoes are easy to prepare and can be eaten cold or warm.

Here are some easy-peasy lunch ideas with sweet potatoes:

Spicy Roasted Tomato White Bean Stew

This Roasted Tomato White Bean stew is a spicy lunch option made with healthy pantry ingredients making it a super affordable yet delicious meal.

Quinoa Recipes

Quinoa is an excellent source of protein, fiber, and other nutrients. It is also gluten-free and vegan. This grain is a staple in many people’s diets, especially those looking for high-protein meals.

Here are some quinoa recipes that you can try at your workplace:

  • Quinoa Salad with Avocado, Tomatoes, and Cucumbers
  • Quinoa Patties with Avocado and Tomato Salsa
  • Quinoa Bowls with Roasted Vegetables

Recipes with Cheddar Cheese

For a high-protein lunch, don’t forget the cheese! Cheddar cheese is a type of cheese made from cow’s milk. It is usually orange in color and has a sharp taste. Cheddar cheese can be eaten alone or with other foods such as crackers, bread, or fresh veggies.

Here are some quick and easy-to-make dishes with cheddar cheese:

  • Classic mac’ n’ cheese
  • Amish Breakfast Casserole
  • Zucchini Pizza Casserole
  • Broccoli Chicken Casserole
  • Baked Spaghetti
  • Buffalo Chicken Lasagna
bowl of high protein chilli
High Protein Chilli from Haute and Healthy Living

High Protein Chilli (Kid Friendly & Slow Cooker)

This high-protein chili is the ultimate flavor-packed and satisfying dish. Serve it up with all your favorite toppings for one hearty and delicious meal!

Rotisserie Chicken Recipes

Rotisserie chicken is a great option for something super quick. Most grocery stores offer these fully cooked for less than $10 and you can make multiple meals with just a single chicken.

It is an excellent source of protein, vitamins, and many other nutrients. Three ounces of rotisserie chicken contains approximately 18 grams of protein. Hence, this humble dish makes it an excellent idea for high-protein lunches for work.

Recipes with Peanut Butter

Peanut butter is a tasty and nutritious option for lunch. It is rich in protein and contains plenty of healthy fats that will keep you full all afternoon.

Here are some dishes to try with peanut butter:

  • Lettuce Wraps with Peanut Butter
  • Peanut Butter Chicken Chili
  • Peanut Butter Chicken Mole
  • Chicken and Peanut Butter Lettuce Wrap

Tempeh Lettuce Wraps

These tempeh lettuce wraps are packed full of protein and flavor. This recipe is easy, simple, and delicious. Perfect for a work lunch.

Chicken Fajita Meal Prep Bowls

A tasty, simple, and quick alternative is Chicken Fajita Meal Prep Bowl. All the taste of fajitas but put together as a bowl. Filling and delicious.

buffalo chicken stuffed zucchini boats
Buffalo Chicken Stuffed Zucchini Boats from Randa Derkson

Buffalo Chicken Stuffed Zucchini Boats

This high protein buffalo chicken stuffed zucchini boats recipe is a super easy low carb and low calorie dinner idea. Simple ingredients with a spicy twist.

Garlic Butter Chicken Meatballs With Cauliflower Rice

Garlic butter chicken meatballs are a delicious addition to rice or wraps. To make these delectable meatballs, you need some ground chicken, cheese, garlic, butter, and spices.

Garlic butter chicken meatballs with cauliflower rice is a high-protein, low-carb, keto-friendly, and gluten-free recipe that is an amazing lunch option.

Chickpea and Black Bean Salad

Salads made with chickpeas and black beans are a protein-packed, refreshing, and colorful dish. It can be prepared in advance and stored in the fridge until ready to eat.

You just mix all the ingredients from this list and toss them together to prepare a protein-packed lunch.


  • 1 can of chickpeas, drained and rinsed
  • 1 can of black beans, drained and rinsed
  • 1 cup of cherry tomatoes, sliced into quarters
  • 1/2 cup of chopped red onion
  • 2 tablespoons of olive oil or avocado oil
  • juice from 1 lemon
  • sea salt
  • fresh ground black pepper
bowl of turkey meatballs and pasta
Turkey Meatballs from Love from the Table

Instant Pot Turkey Meatballs

Instant pot turkey meatballs are classic comfort food. Simple and quick, this is a delicious recipe for homemade meatballs that your whole family will love.

Tuna Salad Wrap

For this dish, you will need tuna fish (canned or fresh), celery stalk, mayonnaise (or any creamy dressing), lemon juice, salt & pepper, and lettuce leaves.

You simply mix all the ingredients in a bowl except for lettuce leaves to create your tuna salad dressing. Put aside some lettuce leaves to serve as the warp, and voila!

Just refrigerate this mixture and enjoy a delicious tuna salad anytime.

Pro Tip – Make tuna salad the night before to really combine the ingredients’ flavors and save time the next day.

Final Thoughts on “High Protein Lunch Ideas for Work”

In today’s fast-paced world, it’s common for people to find themselves in a time crunch at lunchtime. If you work long hours, chances are you have to leave the office and head back out into the world to find something to eat. But a fast-paced life shouldn’t deprive you of having healthy meals. A protein-rich lunch can help you feel better and keep the hunger pangs away.

Photo of author


Kristen is the founder and content creator at Mom Managing Chaos where she teaches busy moms how to simplify and organize their life and finances. She writes about frugal living, budgeting, productivity and organization.