Looking for easy high protein lunch ideas for work or school? Try these filling, delicious recipes with 30g+ protein, including meal prep bowls, salads, wraps, and more.
There’s something so satisfying about opening the fridge and already knowing what you’re having for lunch. A little prep ahead of time can make busy weekdays feel so much more manageable, whether you’re packing up to head out or settling in for another work-from-home day.
To take some of the stress out of mealtime, I’ve put together a collection of delicious high protein lunch ideas that are easy to make, and perfect for busy weeks!
Why You’ll Love These Recipes
- Easy to prep ahead: Less cooking, less thinking, and more time back in your day; ready for when hunger strikes!
- Filling and nourishing: These recipes combine protein, vegetables, and healthy carbs to create lunches that will keep you full for longer.
- Something for every mood: Keep lunchtime interesting with a mix of fresh salads, hearty bowls, easy wraps, pasta, and more.
Jump to recipe section
Meal prep bowls
Meal prep bowls are an easy way to enjoy a filling, flavorful lunch all week long. Packed with protein, veggies, grains, and tasty sauces, these bowls are simple to prep ahead and customize to your liking.
Copycat Chipotle Burrito Bowl (39g Protein)
This Chipotle burrito bowl copycat is an exact replica with cilantro-lime rice, chicken, beans, fajita veggies, guac, corn and tomato salsa!
View recipe
Spring Roll in a Bowl (31g Protein)
Spring roll in a bowl with rice noodles, crunchy veggies, chicken, basil and mint drizzled with peanut sauce is a quick, high-protein meal prep fave!
View recipe
Street Corn Chicken Rice Bowl (32g Protein)
These 30-minute Street Corn Bowls are loaded with juicy chicken, creamy Mexican street corn and cilantro-lime rice. The perfect high protein meal prep!
View recipe
Korean Beef Bowls (30g Protein)
These Korean Beef Rice Bowls are a quick high-protein meal loaded with kimchi, yum yum sauce, veggies and sesame seasoned ground beef.
View recipe
Chicken Quinoa Bowl (35g Protein)
Tender marinated chicken, quinoa, veggies and an addictive garlic sauce make this protein-packed Mediterranean-inspired bowl a meal prep fave.
View recipe
BBQ Chicken Meal Prep (28g Protein)
This Baked BBQ Chicken is so easy and packed with flavour. Serve it with baby potatoes and kale salad for the best meal prep lunch!
View recipe
Greek Chicken Bowls (45g Protein)
These juicy Greek chicken bowls are packed with lemon-oregano flavor, crip veggies, feta and tzatziki. It's a quick, high-protein meal prep.
View recipe
Chicken Shawarma Bowl (32g Protein)
These easy Chicken Shawarma Bowls are delicious for dinner or meal prep. They have marinated chicken, veggies, couscous, and garlic sauce!
View recipe
Meal Prep Taco Bowls (31g Protein)
These taco bowls are loaded with ground meat, rice, beans, veggies and cilantro-lime crema. They're high in protein, fibre and meal preppable!
View recipe
Teriyaki Chicken Meal Prep Bowls (49g Protein)
These Korean Inspired Chicken Meal Prep Bowls are a healthy make ahead lunch idea made up of chicken thighs, sesame coleslaw and jasmine rice!
View recipe
Wraps and sandwiches
No lunch roundup would be complete without a few wraps and sandwiches! These easy, flavor-packed options are perfect when you want something quick, satisfying, and anything but boring.
Crunchwrap Supreme (31g Protein)
Homemade Crunchwrap Supreme just like Taco Bell! Crispy tortillas layered with beef, nacho cheese, crunchy tostadas and fresh toppings.
View recipe
Cottage Cheese Wrap (34g Protein)
This low carb, high-protein cottage cheese wrap is made by blending just cottage cheese and eggs. Bake, then enjoy with your fave fillings.
View recipe
Buffalo Chicken Wraps (39g Protein)
This is the BEST Buffalo Chicken Wrap you'll ever eat, with the crispiest baked chicken tenders coated in sauce. It's my favourite lunch!
View recipe
California Burrito Recipe (31g Protein)
Loaded with carne asada, crispy fries, guacamole, cheese & salsa, this California Burrito recipe brings SoCal flavor to your kitchen!
View recipe
Chipotle Chicken Avocado Melt (29g Protein)
This Chipotle Chicken Avocado Melt tastes exactly like the Panera version, complete with focaccia, smoked Gouda and roasted red peppers.
View recipe
PF Chang’s Chicken Lettuce Wraps (26g Protein)
Craving PF Chang's chicken lettuce wraps? Try this perfect copycat recipe for a delicious and easy homemade version!
View recipe
Kale Chicken Caesar Wraps (35g Protein)
These veggie-filled Kale Chicken Caesar Wraps are the perfect on-the-go lunch, with an avocado Caesar dressing that's lighter on calories.
View recipe
Southwest Chicken Wrap (38g Protein)
This Southwest chicken wrap is loaded with juicy chicken, corn, peppers and chipotle sauce. It's an easy, high-protein meal on the go.
View recipe
Soup Recipes
Warm, comforting, and easy to prep ahead, these soup recipes make a cozy and satisfying lunch. From hearty classics to flavorful favorites, there’s something for everyone.
Healing Chicken Soup (34g Protein)
This is the Best Ever Healing Chicken Soup, packed with healthy ingredients and so much flavour. You’ll feel better in no time!
View recipe
Slow Cooker Chili (33g Protein)
This healthy crockpot turkey chili is the most flavourful chili, filled with beans, veggies and turkey, then loaded with toppings.
View recipe
Mason Jar Instant Noodles (28g Protein)
These Mason Jar Instant Noodles are the perfect work lunch. The jars are packed full of veggies, vermicelli noodles and shredded chicken!
View recipe
Turkey Meatball Soup (45g Protein)
This Turkey Meatball Soup is so yummy and comforting! It's hearty with loads of vegetables, Italian flavours and the best turkey meatballs.
View recipe
Crockpot Lasagna Soup (32g Protein)
Cozy, cheesy slow cooker lasagna soup with ground beef, noodles cooked in the pot, and creamy ricotta is easy, hearty, and freezer-friendly.
View recipe
Lemon Chicken Orzo Soup (47g Protein)
This easy Lemon Chicken Orzo Soup is a true one pot wonder! You'll love the bright and bold flavours—it can be meal prepped, too.
View recipe
Tuscan Sausage and Kale Soup (32g Protein)
This Slow Cooker Tuscan Sausage & Kale Soup is a hearty veggie-filled dish for cold days. Dump it in the crockpot then set it and forget it!
View recipe
Chicken Corn Chowder (32g Protein)
This Easy Chicken Corn Chowder is a healthy one pot meal perfect for summer – it's an extra creamy soup that's so delicious!
View recipe
One Pan Meals
Simple, satisfying, and easy to clean up, these one-pan meals are perfect for busy days. Just toss everything together and let the pan, pot or oven do the work!
Instant Pot Chicken Pad Thai (25g Protein)
This Instant Pot Chicken Pad Thai is a quick and easy one-pot dinner – the noodles cook alongside the other ingredients for minimal clean-up!
View recipe
Sheet Pan Shrimp Fajitas (35g Protein)
These easy Sheet Pan Shrimp Fajitas are a quick 30-minute dinner! Just marinate shrimp, bake with peppers, then load up your tortillas.
View recipe
Honey Mustard Chicken (28g Protein)
This Baked Honey Mustard Chicken comes together on one sheet pan for minimal clean up – it's a 30-minute dinner with a delicious sauce!
View recipe
Chicken Ramen Noodle Stir Fry (36g Protein)
This Chicken Ramen Stir Fry is a delicious budget-friendly dinner that comes together in 30 minutes! You'll love how quick and easy it is.
View recipe
Sheet Pan Gnocchi with Sausage (26g Protein)
This easy Sheet Pan Gnocchi with Sausage is loaded with veggies such as cherry tomatoes and peppers. It's a quick and delicious dinner!
View recipe
Egg Roll in a Bowl (26g Protein)
This low carb, high protein Egg Roll in a Bowl tastes just like takeout, and it's ready in 20 minutes. It's also great for meal prep!
View recipe
Instant Pot Pizza Quinoa Casserole (30g Protein)
This Instant Pot Pizza Quinoa Casserole is a gluten-free pizza bowl that all comes together in one pot and in less than 30 minutes!
View recipe
Broccoli Chicken Alfredo Skillet (38g Protein)
This Broccoli Chicken Alfredo Skillet is a delicious and easy weeknight dinner idea with a lighter and healthier alfredo sauce.
View recipe
Drunken Noodles (29g Protein)
These 30-min Drunken Noodles are better than takeout and inspired by the classic Thai dish, with chilies, basil, and a delectable sauce.
View recipe
Baked Pesto Chicken Dinner (34g Protein)
This cheesy Baked Pesto Chicken dinner with potatoes and salad is made on a sheet pan for easy cleanup. Plus, it’s ready in 40 minutes!
View recipe
Kung Pao Chicken (32g Protein)
This Panda Express Kung Pao Chicken is a delicious restaurant copycat! The easy stir fry is made with spicy sauce, chicken and mixed veggies.
View recipe
Hamburger Helper (34g Protein)
This Healthier Homemade Hamburger Helper is a delicious one-pot spin off on your favourite childhood meal – it's got extra veggies, too!
View recipe
Sheet Pan Chicken and Asparagus (29g Protein)
This Sheet Pan Chicken and Asparagus recipe is great for meal prep. It’s baked on one pan and is ready in less than 30 minutes!
View recipe
Sausage, Peppers and Onions (25g Protein)
This Sausage, Peppers and Onions Skillet is an easy one-pan weeknight dinner made with turkey sausage, bell peppers, onions and pasta sauce.
View recipe
Sheet Pan Hawaiian Chicken (29g Protein)
This Sheet Pan Hawaiian Chicken is an easy weeknight dinner that's bursting with flavour! it's got pineapple, peppers and a tasty tangy sauce.
View recipe
Salads
Fresh, filling, and packed with protein, these salads make an easy and satisfying lunch. They’re loaded with wholesome ingredients to keep you full and fueled throughout the day.
Big Mac Salad (28g Protein)
This easy Big Mac Salad can be meal prepped in mason jars for lunches – it's a healthy low-carb take on the classic cheeseburger!
View recipe
Mandarin Chicken Salad (33g Protein)
This Mandarin Chicken Salad is so delicious! It's filled with crisp fresh veggies and topped with the best sesame ginger dressing.
View recipe
Strawberry Spinach Salad (46g Protein)
This Strawberry Spinach Salad With Chicken is a super easy protein-packed meal complete with fresh strawberries and a 4-ingredient dressing.
View recipe
Chicken Caesar Pasta Salad (36g Protein)
This Chicken Caesar Salad Pasta is perfect for potlucks or meal prep! It has a creamy homemade dressing, parmesan and crunchy croutons.
View recipe
Dense Bean Salad (22g Protein)
This Southwest Dense Bean Salad is high-fibre, protein-packed and made with black beans, corn, and a zesty lime dressing—perfect for meal prep, potlucks, or quick lunches!
View recipe
Southwest Steak Salad (38g Protein)
Southwest steak salad with crisp romaine, black beans, charred corn, avocado and creamy cilantro-lime dressing is like summer in a bowl.
View recipe
Thai Chicken Soba Noodle Salad Jars (28g Protein)
These Thai Chicken Soba Noodle Salad Jars are a delicious summer meal prep idea and a fun twist on a cold noodle salad.
View recipe
Green Goddess Salad (33g Protein)
This Green Goddess Salad with sesame-coated chicken, cabbage, cucumber, fresh herbs and a creamy dressing is high-fibre and meal prep–friendly.
View recipe
Buffalo Chicken Salad (35g Protein)
This Healthy Buffalo Chicken Salad is an easy veggie-packed lunch – it's topped with a homemade ranch dressing that's low in calories!
View recipe
Dorito Taco Salad (32g Protein)
This Dorito Taco Salad is a fun 20-minute dinner idea made with crunchy Cool Ranch Doritos, fresh veggies, cheese and taco sauce.
View recipe
Share With Me!
Did you make this recipe or want to share your thoughts? Make sure to leave your review below and tag me on Instagram #thegirlonbloor so I can check it out!