If you’re looking for delicious and easy high protein meal prep lunch ideas then you’ve come to the right place.

Table of Contents

In this list, you will find 31 high protein meal prep lunch ideas that will satisfy your taste buds and keep you feeling full and energized throughout the day.

These healthy high protein meal prep recipes contain between 20-40 grams of protein per serve and are super tasty.

So pick your favorite high protein meal prep recipe and make some healthy meals to last the whole week.

31 High Protein Meal Prep Lunch Ideas With Easy Recipes

Name: 31 High Protein Meal Prep Lunch Ideas
Prep time: 15 min
Yield: 4
Cuisine: american
Ingredients: Protein Snack Pack; 20-Minute Chicken & Rice Meal Prep; Teriyaki Chicken Meal Prep; Chicken Burrito Bowls; Air Fryer Chicken Salad; Healthy Chicken Meal Prep Bowls; Chicken Salad Sandwich; Crockpot Huli Huli Chicken; Mason Jar Greek Salad Jars; Meatloaf Meal Prep Bowls; Smash Burger Tacos; Pork Carnitas Meal Prep Bowls; Cheeseburger Bowls; Buffalo Turkey Meatballs; Turkey Chili; Ground Turkey Stuffed Peppers; Turkey Burrito Bowls; Ground Turkey Bowls; Healthy Shepherds Pie; Cuban Style Tuna Meal Prep Bowls; Salmon Quinoa Salad; Meal Prep Salmon Salad; Oven Roasted Salmon; Tuna Salad Sandwiches; Sushi Bake Cups; Buffalo Tofu Wraps; Summer Split Pea Salad; Veggie Egg Bites; Chickpea Gyro Lunch Boxes; Vegan Egg Roll Bowl

Meal prepping has never been easier than with these high-protein meals. Pick 1-2 recipes and make your high protein meal prep for the week.

There are so many delicious options on this list, and they are divided into 5 categories, chicken, turkey, beef&pork, tuna, and vegetarian meal prep recipes.

1. Protein Snack Pack

Packed with protein and flavor, this snack pack is perfect for weekday lunches. The adult Lunchables are so easy to put together and even easier to grab and eat on the go.

Per serve:

Protein: 34 g, Calories: 589 kcal, Fat: 13 g, Carbs: 28 g

Recipe: The Forked Spoon

High Protein Chicken Meal Preps

2. 20-Minute Chicken & Rice Meal Prep

When you thought about chicken and rice in the past I bet you never thought about a flavor-filled meal like this! Juicy zesty jerk chicken with fresh grape tomatoes and guacamole is the easiest meal prep you can whip up in under 20 minutes so that you have more time to do things you really want to.

Per serve:

Protein: 27 g, Calories: 454 kcal, Fat: 19 g, Carbs: 44 g

Recipe: Budget Delicious

3. Mediterranean Chicken Quinoa Bowl

Need a tasty and high-protein lunch for work or school? Try this Greek chicken quinoa bowl with tzatziki sauce—delicious and easy to make ahead!

Per Serving: Calories: 410, Protein: 33 g, Fat: 18g, Carbs: 30g

Recipe by: OhClary

4. Teriyaki Chicken Meal Prep

Crispy snap peas and chicken coated with a tasty teriyaki sauce will make all of your coworkers jealous when you bring it in as your meal prep!

Per serve:

Protein: 30 g, Calories: 489 kcal, Fat: 15 g, Carbs: 58 g

Recipe:iFoodReal

4. Chicken Burrito Bowls

Skip the Chipotle line and make your own burrito bowls at home at a fraction of the cost and calories!

Per serve:

Protein: 26 g, Calories: 352 kcal, Fat: 12 g, Carbs: 34 g

Recipe: Chef Savvy

5. Air Fryer Chicken Salad

This air fryer chicken salad recipe has fresh veggies and protein and is the perfect low calorie high protein lunch idea. Keep it fresh for up to two days by storing ingredients separately.

Per serve:

Protein: 27 g, Calories: 247 kcal, Fat: 10 g, Carbs: 12 g

Recipe: HealthyRecipes101

6. Healthy Chicken Meal Prep Bowls

A super easy and versatile meal prep recipe for weight loss made with hard-boiled eggs, fresh veggies, and chicken breast. It contains so much protein (59 g!!) considering it’s a low-calorie meal.

Per serve:

Protein: 59 g, Calories: 399 kcal, Fat: 12 g, Carbs: 9 g

Recipe: Recipes From a Pantry

7. Chicken Salad Sandwich

This healthy meal prep idea can be made up to 3 days in advance but is best added to the bread right before serving.

Per serve:

Protein: 31 g, Calories: 507 kcal, Fat: 24 g, Carbs: 29 g

Recipe: Healthy Recipes101

8. Crockpot Huli Huli Chicken

Make this easy crockpot chicken recipe ahead of time and store it in an airtight container in your fridge for up to 3-4 days. This easy meal prep recipe tastes great when served with rice or noodles.

Per serve:

Protein: 31 g, Calories: 316 kcal, Fat: 8 g, Carbs: 30 g

Recipe: Slow Cooker Meals

9. Mason Jar Greek Salad Jars

This quick salad recipe in jars is a simple way to pack a filling and delicious protein-rich meal.

Simply add all the ingredients in a jar (shredded or cooked ground chicken, fresh veggies and greens, and a delicious Greek dressing) and when you’re ready to eat, pour out the contents onto a plate and enjoy.

Per serve:

Protein: 19 g, Calories: 396 kcal, Fat: 29 g, Carbs: 17 g

Recipe: Easy Budget Recipes

Beef & Pork Meal Prep Ideas

10. Meatloaf Meal Prep Bowls

Try this delicious and flavor-packed meatloaf meal prep served with roasted green beans and sweet potatoes for a delicious meal that’s healthy and whole30 approved.

It’s a twist on the classic comfort food meatloaf recipe that swaps breadcrumbs for almond flour and high-fat ground beef for lean one.

Per serve:

Protein: 31 g, Calories: 484 kcal, Fat: 23 g, Carbs: 39 g

Recipe: Primavera Kitchen

11. Smash Burger Tacos

These smash burger tacos taste just like a Big Mac but so much healthier. You won’t believe how easy these are to make, in fact it will only take you 15 minutes to make this super delicious high protein lunch recipe.

Per serve:

Protein: 20 g, Calories: 246 kcal, Fat: 13 g, Carbs: 11 g

Recipe: OhClary

12. Pork Carnitas Meal Prep Bowls

Pork is an excellent source of protein, which makes this instant pot carnitas recipe a great option for a high protein lunch. Store in an airtight container for up to five days.

Per serve:

Protein: 29 g, Calories: 259 kcal, Fat: 16 g, Carbs: 2 g

Recipe: Primavera Kitchen

13. Cheeseburger Bowls

You’ll be looking forward to these tasty cheeseburger bowls all week. They are so quick to make but super delish and filling. You’ll also learn how to make a skinny special sauce which is so tasty on EVERYTHING!

Per serve:

Protein: 28 g, Calories: 296 kcal, Fat: 13 g, Carbs: 17 g

Recipe: Lauren Fit Foodie

High Protein Meals With Turkey

14. Buffalo Turkey Meatballs

Per serve:

Protein: 35 g, Calories: 320 kcal, Fat: 10 g, Carbs: 10 g

Recipe: The Forked Spoon

15. Turkey Chili

Per serve:

Protein: 39 g, Calories: 243 kcal, Fat: 4 g, Carbs: 16 g

Recipe: Fit Mama Real Food

16. Ground Turkey Stuffed Peppers

Ground turkey stuffed peppers are packed with flavor and protein. This recipe makes a great meal prep option because you can just refrigerate and reheat in a microwave.

Per serve:

Protein: 24 g, Calories: 306 kcal, Fat: 14 g, Carbs: 21 g

Recipe: Spoonful Of Flavor

17. Turkey Burrito Bowls

Satisfy those fast-food cravings with a healthy alternative. A few simple ingredient swaps turns this meal into a great option for lean protein and healthy fats.

All you need is some ground turkey, brown rice or cauliflower rice, black beans, corn, and homemade fresh salsa to make this delicious dish.

Recipe: Free Your Fork

18. Ground Turkey Bowls

Increase your protein intake with ground turkey. These ground turkey meal prep bowls will help you stay on track with your health without sacrificing flavor.

Per serve:

Protein: 31 g, Calories: 474 kcal, Fat: 15 g, Carbs: 53 g

Recipe: One Wholesome Life

19. Healthy Shepherds Pie

Per serve:

Protein: 30 g, Calories: 267 kcal, Fat: 6 g, Carbs: 23 g

Recipe: Tasty Thin

High Protein Lunch Ideas With Tuna & Seafood

20. Shrimp Taco Rice Bowl Meal Prep

Need a quick and delicious meal prep idea? Try these shrimp taco rice bowls, a high-protein, low-calorie option that’s perfect for healthy lunches or dinners!

Per serve:

Protein: 28 g, Calories: 370 kcal, Fat: 14 g, Carbs: 38 g

Recipe: OhClary

21. Salmon Quinoa Salad

Per serve:

Protein: 17 g, Calories: 318 kcal, Fat: 17 g, Carbs: 26 g

Recipe: Two Cloves Kitchen

22. Meal Prep Salmon Salad

You can serve this easy meal prep recipe, salmon salad in wraps, as a dip, or as a sandwich.

Recipe: Street Smart Nutrition

23. Oven Roasted Salmon

Up your meal prepping game with this delicious oven roasted salmon recipe. The salmon is a great protein option for lunches and can be paired with seasonal sides or mixed with pasta.

Recipe: Jam Jar Kitchen

24. Tuna Salad Sandwiches

This tuna salad with capers tastes better and better the longer it sits, so meal prepping is preferred. Store it in the fridge in an airtight container for up to two days and enjoy with a piece of bread for a filling and nutritious lunch option.

Per serve:

Protein: 27 g, Calories: 350 kcal, Fat: 25 g, Carbs: 3 g

Recipe: Hello Frozen Bananas

25. Sushi Bake Cups

Recipe: OhClary

26. Cuban Style Tuna Meal Prep Bowls

The tuna in these meal prep bowls provides a bold and lean protein. Prep it the night before, and enjoy the next day.

Recipe: Strength and Sunshine

Quick High Protein Vegetarian Meals

26. Buffalo Tofu Wraps

This buffalo tofu wrap is a plant-based high protein meal. The wraps can be meal prepped up to two days in advance but leave off the vegan ranch until mealtime, or the tortilla will be soggy.

Per serve:

Protein: 14 g, Calories: 376 kcal, Fat: 16 g, Carbs: 44g

Recipe: Naturallie Plant Based

27. Summer Split Pea Salad

The base recipe for split pea salad provides 12 grams of plant-based protein per serving. It’s a flexible meal prep friendly lunch to enjoy all week.

Per serve:

Protein: 12 g

Recipe: Street Smart Nutrition

28. Veggie Egg Bites

I love making this easy recipe in bulk and freezing them until I’m ready to eat. These delicious egg bites are a great recipe as you can add pretty much any leftover veggies you have in your fridge to use up the leftovers.

My favorite things to add to these are bell peppers, cheddar cheese and a tiny bit of chili powder for a spicy twist.

Per serve (5 egg bites):

Protein: 30 g, Calories: 340 kcal, Fat: 20 g, Carbs: 10 g

Recipe: Beside The Mountain

29. Chickpea Gyro Lunch Boxes

Chickpeas are a great source of protein for vegetarians. This quick lunch recipe spices them up with a tasty blend of spices and then cools it back down with a Greek yogurt tzatziki dipping sauce with lemon juice. Serve with some pita bread for a healthy and nourishing midday meal.

Per serve:

Protein: 20 g, Calories: 432 kcal, Fat: 7 g, Carbs: 72 g

Recipe: Amanda’s Cookin’

30. Vegan Egg Roll Bowl

Per serve:

Protein: 24 g, Calories: 260 kcal, Fat: 8 g, Carbs: 26 g

Recipe: Earth to Veg

31. Italian Pasta Salad

Recipe: Strength and Sunshine

32. Easy One-Pan Salmon

This sheet pan salmon is so easy to throw together and bakes in under 20 minutes. It’s a great meal prep option that’s high in protein and low calorie and is super easy to customize with various vegetables and side dishes.

Recipe by: OhClary

Yield: 4