30 High-Protein Lunch Ideas Perfect for Meal Prep

1

Spice-Rubbed Chicken Lettuce Cups

chicken lettuce cups on a plate
Mike Garten

Grill up a big batch of this flavorful chicken over the weekend, then feature the ready-to-go protein in salads, lettuce cups, wraps, grain bowls, you name it.

Get the Spice-Rubbed Chicken Lettuce Cups recipe.

2

Avocado Chicken Salad Clubs

avocado chicken salad clubs
mike garten

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3

Steak and Rice Noodle Bowls

steak and rice noodle bowl
mike garten

With a medley of colorful julienned veggies, cooked rice noodles, grilled skirt steak, fresh herbs and a tangy-sweet dressing, these bowls can be enjoyed hot or cold.

Get the Steak and Rice Noodle Bowls recipe.

4

Pasta e Fagioli

pasta e fagioli
Mike Garten

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5

Cottage Cheese Wrap Pinwheels

cottage cheese wraps
mike garten

Create your own wrap — with a blend of cottage cheese, eggs and herbs — that you can fill to your heart’s content. We’re partial to a combo of pesto chicken, hummus, roasted tomatoes and mixed greens.

Get the Cottage Cheese Wrap Pinwheels recipe.

6

Soba Noodle Salad with Shrimp and Ginger Vinaigrette

soba noodle salad with shrimp and ginger vinaigrette
Mike Garten

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7

Salmon Salad Tartines

salmon salad tartines on a white plate
Mike Garten
8

Roasted Chickpea, Tomato and Chicken Bowls

roasted chickpea, tomato and chicken bowls
Mike Garten

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9

Avocado and Tuna Salad Wraps

avocado and tuna salad wraps
MIKE GARTEN
10

Sheet Pan Egg Fajitas

sheet pan breakfast fajitas
Mike Garten

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11

Salmon Niçoise Salad

salmon nicoise salad with a soft boiled egg
MIKE GARTEN

This healthy salad is a cinch to prep and even easier to build when you’re ready to eat. Feeling fancy yet?

Get the Salmon Niçoise Salad recipe.

12

Picnic Sandwich Pinwheels

picnic sandwich pinwheels on a wood cutting board
mike garten

Eat a few of these party-ready sandwich bites and this snack becomes a real meal. (For the record, four pieces will help you hit 20 grams of protein total).

Get the Picnic Sandwich Pinwheels recipe.

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13

Snap Pea and Chicken Salad

snap pea and chicken salad
mike garten

No need to turn on the stove! Thanks to shredded rotisserie chicken and crisp raw veggies, this no-cook situation is a cinch to toss together.

Get the Snap Pea and Chicken Salad recipe.

14

White Bean and Tuna Salad with Basil Vinaigrette

white bean and tuna salad with basil vinaigrette and hard boiled eggs
DANIELLE DALY

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15

Coronation Chicken Salad Wraps

chicken salad wraps
Mike Garten
16

Greek Chicken Grain Bowl

greek chicken grain bowl with tomato and cucumber
Mike Garten

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17

Grilled Chicken Sandwiches

grilled chicken sandwich with pesto and cheese
mike garten
18

Salmon BLT

salmon blt sandwich
DANIELLE DALY

This upgrade to a tried-and-true lunch classic is one of Agyeman’s favorites for a high-protein lunch, and she switches it up by using white fish, too.

Get the Salmon BLT recipe.

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19

Mediterranean Chicken Bowls

mediterranean chicken bowls with couscous
MIKE GARTEN
20

Chicken Caesar Baguettes

chicken caesar baguettes on a white plate
Mike Garten

Slather the creamy, savory dressing on baguettes with grilled chicken for a can’t-stop-eating sando that’s portable and protein-packed.

Get the Chicken Caesar Baguettes recipe.

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