22 High Protein Lunches with Easy Prep and Big Flavor

Finding a lunch that’s quick, packed with protein, and full of flavor can feel like a challenge, but it doesn’t have to be. These high protein lunches focus on easy prep and meals that actually leave you feeling full and energized. No one wants to spend hours in the kitchen during the week, so I’ve kept things simple and efficient. If you're trying to stick to your protein goals while also keeping things interesting, these lunches are just what you need. Perfect for busy days, they’ll make your lunch routine a lot more enjoyable and practical.

Banh Mi

This banh mi sandwich is a perfect pick for high protein lunches. Packed with marinated pork, crisp pickled veggies, and fresh herbs on a baguette, it’s flavorful and filling. The combination of protein and fiber will keep you energized and ready to tackle your afternoon.
Get the Recipe: Banh Mi

Slow Cooker Corned Beef and Cabbage

This slow cooker corned beef and cabbage is a hearty option for high protein lunches. The tender beef pairs perfectly with the savory vegetables, creating a balanced meal. Plus, it’s all made in one pot, so cleanup is a breeze!
Get the Recipe: Slow Cooker Corned Beef and Cabbage

Deconstructed Burger Bowl

Skip the bun and enjoy these deconstructed burger bowls for easy high protein lunches. With a juicy burger patty, crisp bacon, and tangy homemade sauce, they’re packed with protein and flavor. Make them ahead for an effortless midday meal.
Get the Recipe: Deconstructed Burger Bowl

High Protein Pasta Salad with Chicken

This high protein pasta salad with chicken is a lunch that works as hard as you do. Made with protein-packed pasta, juicy chicken, and fresh veggies, it’s both hearty and nutritious. It’s a simple, delicious way to power through your day.
Get the Recipe: High Protein Pasta Salad with Chicken

Cold and Creamy Tuna Pasta Salad

Tuna pasta salad is the ultimate in high protein lunches, combining tender pasta, chunky tuna, and colorful veggies. It’s easy to prep and tastes great straight from the fridge, making it perfect for busy days or meal prep.
Get the Recipe: Cold and Creamy Tuna Pasta Salad

Ensalada de Pollo

Ensalada de Pollo is a great pick for high protein lunches that don’t skimp on flavor. Loaded with poached chicken, crunchy veggies, and a jalapeño yogurt crema, it’s a fresh and satisfying way to fuel your afternoon.
Get the Recipe: Ensalada de Pollo

Instant Pot Spaghetti Bolognese

This Instant Pot spaghetti bolognese is a comforting choice for high protein lunches. With rich ground beef and tender pasta, it’s a warm, satisfying meal in under 30 minutes. It’s ideal for prepping ahead and reheating when you’re short on time.
Get the Recipe: Instant Pot Spaghetti Bolognese

Cheeseburger Salad

This cheeseburger salad is a creative take on high protein lunches. All the flavors of a juicy burger come together in a refreshing, veggie-packed bowl. It’s perfect for meal prep and makes lunchtime feel like a treat.
Get the Recipe: Cheeseburger Salad

Chicken Crunch Wrap

Packed with seasoned chicken, beans, and a tostada for crunch, this chicken crunch wrap is a powerhouse for high protein lunches. The layers of fresh veggies and creamy toppings make it just as satisfying as it is nutritious.
Get the Recipe: Chicken Crunch Wrap

California Chicken Salad

This California chicken salad is a lighter choice for high protein lunches. Juicy chicken, crunchy celery, and a tangy dressing come together for a refreshing and filling meal. Perfect for meal prep, it keeps well for several days.
Get the Recipe: California Chicken Salad

Sheet Pan Chicken Fajitas

These sheet pan chicken fajitas are a simple, flavorful option for high protein lunches. With tender chicken and vibrant peppers, this dish is quick to make and even easier to clean up. A satisfying meal for your lunch break.
Get the Recipe: Sheet Pan Chicken Fajitas

Cottage Cheese Pizza

Cottage cheese pizza is an unexpected favorite for high protein lunches. With just two ingredients in the dough and 30 grams of protein per slice, it’s a quick, easy, and filling choice to keep you going through the day.
Get the Recipe: Cottage Cheese Pizza

Healthy Waldorf Salad

This healthy Waldorf salad adds a modern twist to high protein lunches. With tender chicken, crisp apples, and crunchy pecans, it’s a flavorful option that’s as nutritious as it is simple to prepare.
Get the Recipe: Healthy Waldorf Salad

Chicken Caesar Avocado Wrap

These chicken Caesar avocado wraps are a must-have for high protein lunches. Loaded with tender chicken, creamy dressing, and crunchy lettuce, they’re quick to assemble and perfect for a satisfying midday meal.
Get the Recipe: Chicken Caesar Avocado Wrap

Green Goddess Salad with Chicken

The green goddess salad with chicken is a fresh way to enjoy high protein lunches. Packed with grilled chicken, creamy avocado, and crispy bacon, it’s a meal that feels indulgent while still being packed with nutrients.
Get the Recipe: Green Goddess Salad with Chicken

Cooked Salmon Poke Bowl

This cooked salmon poke bowl is an ideal pick for high protein lunches. With seared salmon, fresh veggies, and a honey garlic glaze, it’s a flavorful and energizing choice to keep you going through the day.
Get the Recipe: Cooked Salmon Poke Bowl

Minced Beef with Tofu

Minced beef with tofu is a warm, satisfying option for high protein lunches. With tender tofu, savory beef, and peas in a rich oyster sauce, it’s a great way to enjoy a comforting meal that’s ready in no time.
Get the Recipe: Minced Beef with Tofu

Cottage Cheese Bread

Cottage cheese bread is a quick, creative option for high protein lunches. Made with just two ingredients, it’s a versatile base for your favorite sandwich toppings or spreads. Packed with protein, it’s a healthy and filling choice.
Get the Recipe: Cottage Cheese Bread

Chicken Salad Sandwiches

These chicken salad sandwiches are an easy go-to for high protein lunches. Whether on bread, croissants, or a lettuce wrap, they’re versatile, flavorful, and perfect for prepping ahead for a busy week.
Get the Recipe: Chicken Salad Sandwiches

Pizza Pasta

Pizza pasta is an easy one-pot meal that doubles as a great high protein lunch. With hearty ingredients and minimal cleanup, it’s a simple, satisfying option for busy days.
Get the Recipe: Pizza Pasta

Spicy Tuna Rice Bowl

Spicy tuna rice bowls are a delicious choice for high protein lunches. With tender tuna, fresh veggies, and crunchy panko, this no-cook meal is ready in minutes. It’s perfect for days when you need something quick and filling.
Get the Recipe: Spicy Tuna Rice Bowl

Salmon Kale Quinoa Salad

This salmon kale quinoa salad is a nutrient-packed option for high protein lunches. Featuring seared salmon, massaged kale, and quinoa, it’s a fresh and balanced meal that’s easy to prepare and enjoy.
Get the Recipe: Salmon Kale Quinoa Salad