Looking for easy ways to stay full and fueled throughout the day? These high-protein lunch ideas are perfect for busy moms, picky eaters, and anyone trying to eat healthier.
Whether you’re packing a lunchbox or working from home, these meals are great for meal prep and will help keep your energy up all afternoon!
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.
1. Chicken Salad Lettuce Wraps
Shredded chicken mixed with Greek yogurt, celery, and seasoning wrapped in crisp lettuce leaves. It’s low carb, fresh, and easy to prep ahead. You can even add chopped apples or nuts for crunch.
2. Turkey & Cheese Roll-Ups
Roll deli turkey slices around cheese sticks or avocado slices. These make a super quick, high-protein finger food lunch. Pair with fruit or veggies and dip for a full meal.
3. Tuna Salad Stuffed Avocados
Mix canned tuna with Greek yogurt or mayo, then scoop it into halved avocados. This is a filling and nutritious lunch with healthy fats and protein. Sprinkle with paprika or everything bagel seasoning for extra flavor.
4. Cottage Cheese & Hard-Boiled Eggs
Pair a bowl of cottage cheese with sliced eggs and cherry tomatoes. This combo packs a protein punch and takes just minutes to prepare. Add crackers or toast if you want something more filling.
5. Grilled Chicken & Quinoa Bowl
Cooked chicken breast, fluffy quinoa, and your favorite roasted veggies in one bowl. Drizzle with a light vinaigrette or tzatziki sauce. Meal prep a few portions to grab and go all week.
6. Egg Salad Sandwich on Whole Wheat
Mash boiled eggs with Greek yogurt or mayo and season to taste. Spread it between two slices of whole wheat bread or on rice cakes. Easy, tasty, and packed with protein!
7. Turkey Taco Salad
Ground turkey cooked with taco seasoning on top of lettuce, beans, corn, and cheese. Add salsa or ranch as dressing. This is a quick meal that tastes just like a taco—but in a bowl!
8. Chicken & Hummus Wrap
Spread hummus on a whole wheat wrap, then layer with grilled chicken, spinach, and shredded carrots. Roll it up and slice in half. A flavorful, protein-rich lunch with fiber too!
9. Lentil Soup with Greek Yogurt
Lentils are a great plant-based protein! Serve a warm bowl of lentil soup and top with a dollop of Greek yogurt for creaminess. Add pita bread on the side for dipping.
10. Shrimp & Avocado Salad
Toss shrimp with avocado, cherry tomatoes, and red onion. Drizzle with olive oil and lemon juice. This light but protein-rich lunch is great for warm days.
11. Greek Chicken Pita Pockets
Fill pita bread with grilled chicken, cucumbers, tomatoes, and feta. Add tzatziki for creaminess. It’s like a handheld Greek salad!
12. Tuna Melt on Whole Grain Bread
Make a classic tuna salad, place on bread, and top with cheese. Toast in a skillet or oven until warm and melty. A comforting high-protein lunch that’s quick to prepare.
13. Chicken Fried Rice with Egg
Use leftover rice, scrambled eggs, diced chicken, and mixed veggies. Stir-fry everything in a pan with soy sauce. It’s fast, delicious, and high in protein.
14. Beef & Veggie Stir Fry
Sauté sliced steak with broccoli, peppers, and onions. Serve over brown rice or cauliflower rice. A protein-rich, takeout-style meal in under 20 minutes!
15. Chickpea & Egg Bowl
Combine chickpeas, hard-boiled eggs, cucumbers, and red onion. Drizzle with lemon juice and olive oil. It’s a filling, plant-based lunch that’s super easy to prep.
16. Black Bean Quinoa Bowl
Black beans and quinoa provide plant-based protein and fiber. Top with avocado, salsa, and a sprinkle of cheese. This bowl is colorful, healthy, and satisfying!
17. Cottage Cheese + Berries + Almonds
Cottage cheese is a protein powerhouse! Add fresh berries and almonds for sweetness and crunch. It’s light but keeps you full.
18. Egg Muffins
Bake scrambled eggs with chopped veggies and cheese in a muffin tin. These little egg bites are great cold or warm. Pack a few with some fruit or toast.
19. Protein Pasta with Chicken
Use a chickpea or lentil pasta and toss with grilled chicken and marinara. It’s a high-protein spin on a classic pasta lunch. Add spinach or peas for extra nutrients.
20. Chicken Caesar Salad
Toss romaine, grilled chicken, parmesan, and Caesar dressing. Add croutons for crunch. This classic never gets old and it’s packed with protein.
21. Hummus & Turkey Wraps
Spread hummus on a wrap and layer with turkey, cucumber, and greens. Roll and slice. This lunch is flavorful and protein-rich.
22. Peanut Butter Banana Toast
Whole grain toast with peanut butter and banana slices. Sprinkle with chia or flax seeds for a boost. Quick, tasty, and full of plant-based protein.
23. BBQ Chicken Sandwich
Use leftover shredded chicken and toss with BBQ sauce. Serve on a bun or in a lettuce wrap. Add coleslaw on top for crunch!
24. Protein Smoothie + Snack Plate
Make a smoothie with Greek yogurt, protein powder, and fruit. Pair with a boiled egg or nuts. It’s an easy, no-cook lunch option.
25. Edamame & Brown Rice Bowl
Top brown rice with shelled edamame, carrots, and a drizzle of soy sauce. Add tofu or a boiled egg if you want even more protein. So simple and satisfying!
26. Tuna & Crackers
Mix tuna with your favorite fix-ins and serve with whole grain crackers. Add some baby carrots or fruit on the side. Great for lunchboxes too.
27. Chicken Veggie Soup
Shredded chicken in a broth filled with veggies like carrots, peas, and spinach. Light but very filling and nourishing. Make a big batch for the week!
28. BLT with Turkey Bacon
Use turkey bacon for a lighter twist on the classic. Add avocado for even more flavor and healthy fats. Serve with a side of fruit or baby carrots.
29. Egg & Veggie Quesadilla
Scramble eggs with veggies, stuff into a tortilla with cheese, and cook until crispy. Cut into wedges and dip in salsa. High in protein and kid-friendly too!
30. Grilled Chicken Burrito Bowl
Build a burrito bowl with chicken, beans, corn, salsa, and cheese over rice. Customize it however you like. Makes a perfect meal prep option.
31. Tofu Stir Fry
Crispy tofu cubes stir-fried with veggies in a simple soy or teriyaki sauce. Serve over rice or noodles. Great plant-based lunch with solid protein!
32. Salmon Salad Bowl
Flake canned or cooked salmon over greens with cucumber and avocado. Add a light dressing or vinaigrette. Omega-3s and protein all in one bowl!
33. Ricotta Toast with Eggs
Toast with a smear of ricotta cheese topped with a fried or boiled egg. Add spinach or tomatoes for freshness. Fancy-feeling but easy to make.
34. Chicken and Sweet Potato Bowl
Roasted sweet potato chunks, grilled chicken, and broccoli in a bowl. Drizzle with tahini or ranch. It’s sweet, savory, and packed with fuel.
35. Greek Yogurt Chicken Salad
Use plain Greek yogurt instead of mayo for a lighter chicken salad. Add grapes or apples for a sweet crunch. Serve in a wrap, sandwich, or lettuce cups.
36. Mini Turkey Meatballs
Bake small turkey meatballs and pack with marinara for dipping. Add some carrot sticks or pita chips. They’re great warm or cold!
37. Quinoa Egg Scramble
Scramble eggs with leftover quinoa and spinach. Add feta or cheddar for flavor. A quick, filling stovetop meal.
38. Pesto Chicken Pasta Salad
Combine cooked pasta, grilled chicken, cherry tomatoes, and pesto. Tastes amazing cold or room temp. Meal prep it for easy grab-and-go lunches.
39. Smashed Chickpea Salad Sandwich
Mash chickpeas with lemon, olive oil, and spices. Spread on bread or wraps. A satisfying vegetarian option full of protein and fiber.
40. Baked Tofu Wraps
Slice baked tofu and wrap with greens, shredded carrots, and peanut sauce in a tortilla. High in plant protein and full of flavor!
Final Thoughts on “High Protein Lunch Ideas for Work”
With a little meal prep and a list of go-to high protein lunch ideas, staying on track during busy days gets a whole lot easier.
These simple, filling meals are perfect for moms on the go, work lunches, or even quick bites between errands. Mix and match your favorites to keep things fresh and exciting each week. Your future self (and your energy levels!) will thank you.