Cody Dodd is a NASM-certified personal trainer and Navy Command Fitness Leader who uses his fitness expertise to write fitness content for The DoddFather. Cody has transformed his physique and confidence by understanding the principles of exercise and fitness.
It all started with a radical fat loss of 55 pounds. From 225 to 170. From a kid who once couldn’t do a pull up, to knocking out 20 pullups in a Navy command competition while floating in the middle of the ocean.
He has a diverse writing and editing background that’s primarily focused on health and fitness, Navy life, and dad life. His work has been featured in Good Dads, as well as Platform Launchers, and Daddying.
Are you looking for tasty and healthy meal prep ideas to get you through your busy days? We have just what you need! We’ve put together 11 high-protein lunch recipes. They are quick, simple, and great for anyone who wants to reach their fitness goals while still enjoying good food.
Whether you are a meal prep pro or a newbie, these recipes will help make your lunchtime both delicious and easy. Lunch meal prep ideas high protein – sounds like a mouthful right? Hopefully it’s a tasty mouthful.
Key Highlights
- Discover a variety of high-protein lunch meal prep ideas that are both delicious and convenient.
- Find recipes featuring chicken, turkey, salmon, beef, and vegetarian options.
- Explore tips and tricks for successful meal prepping, including planning, storage, and freezing.
- Learn about the benefits of high-protein meals for fitness goals, weight management, and overall health.
- Make lunchtime enjoyable and nutritious with these easy-to-follow recipes.
Why we love high-protein meal prep recipes
High-protein meals are a key part of any healthy eating plan. This is especially true if you want to reach certain fitness goals. A good amount of protein helps build and repair muscle and maintain the muscle that you already have. This makes it easier to achieve your fitness dreams. Plus, protein can keep you feeling full for longer. It helps reduce those afternoon cravings and cuts down on unhealthy snacking.
High-protein meals also have many health benefits. They can help stabilize blood sugar levels and give you more energy. They may even improve your mood. When you mix different protein sources into your meal prep, you create a balanced diet. This supports both your physical health and mental well-being.
Let’s get into our lunch meal prep ideas high protein. Let us know in the comments if you try any of these out at home!
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11 Lunch Meal Prep Ideas High Protein
Get ready to change up your lunch routine with these tasty meal prep ideas full of protein! We have options for everyone. You can enjoy classic chicken and quinoa salads, tasty turkey wraps, and filling salmon bowls.
Are you a vegetarian? No worries! We include plant-based meals, too. Try the tofu stir-fries and lentil chili. They are just as yummy and will help you have a healthy lunch no matter what you like to eat.
1. Quinoa Chicken Salad
This classic chicken salad is even better with quinoa, which adds protein. It makes a filling and tasty lunch.
This recipe has only two simple steps: Cook the quinoa and combine the ingredients into a bowl, seasoning to taste. It doesn’t get much easier than that! This page has the step-by-step instructions along with the full macros of the meal.
298 Calories | 22.8 g Protein
2. Turkey and Avocado Wraps
These tasty wraps are great for a healthy lunch that you can take with you.
First, spread creamy avocado on whole-wheat tortillas. Then, add sliced turkey breast, crisp lettuce, sliced tomatoes, and red onion for a nice crunch. If you want more flavor, add some hummus, mustard, or hot sauce.
Roll the wraps up tightly and cut them in half. This makes them easy to pack and enjoy while you’re out.
3. Salmon and Sweet Potato Bowls
These colorful bowls mix flaky salmon with roasted sweet potato. This makes a healthy meal that is full of color and taste.
First, roast diced sweet potatoes. Use a bit of olive oil, salt, and pepper. Cook them until they are tender. Next, season salmon fillets. You can use spices like paprika, garlic powder, or chili flakes. Then, bake or pan-fry the salmon until it is fully cooked.
Now, build your bowls. Start with a layer of leafy greens. Add the roasted sweet potato and the cooked salmon. Top it off with whatever you like, such as avocado, cherry tomatoes, or some toasted nuts. Finally, a drizzle of tahini or a light vinaigrette will finish the dish perfectly.
Calories: 547kcal | Carbohydrates: 48 g | Protein: 36 g | Saturated Fat: 6 g
4. Beef and Broccoli Stir-Fry
This quick stir-fry is a great choice for a high-protein lunch. First, cut flank steak or sirloin into thin strips. Then, marinate the beef in soy sauce, sesame oil, and garlic for at least 30 minutes.
Next, heat a large skillet or wok on medium-high heat. Add the marinated beef and cook until it’s browned. After that, add chopped broccoli florets. Keep cooking until the broccoli is tender-crisp.
Finally, serve this tasty stir-fry over brown rice or quinoa for a complete and satisfying meal.
Calories: 266kcal | Carbohydrates: 6 g | Protein: 32 g | Fat: 12 g
5. Spinach and Feta Stuffed Chicken
These tasty stuffed chicken breasts are a great way to add more veggies and protein to your meal.
First, cut boneless, skinless chicken breasts into two thinner pieces, called butterflying. In a bowl, mix chopped spinach, crumbled feta cheese, minced garlic, and a little salt and pepper. Spread this spinach and feta mix evenly on the chicken breasts. Then, fold them over and use toothpicks to hold them together.
Bake the stuffed chicken breasts in a hot oven until they are fully cooked. Serve them with roasted vegetables or a small salad for a healthy and delicious meal.
Calories: 870.6 | Fat 54.9 g | Carbohydrate 47.5 g | Protein 47.7 g
6. Tofu and Vegetable Stir-Fry
This colorful and tasty stir-fry is a great option for vegans. It is full of protein and nutrients.
Start by pressing extra-firm tofu to get rid of extra water. Then, cut it into small cubes. Heat one tablespoon of oil in a big skillet or wok on medium-high heat. Add your favorite chopped vegetables like broccoli, carrots, bell peppers, snap peas, or mushrooms. Cook them until they are tender but still crisp. Then, add the tofu and mix everything together.
Make a simple sauce using soy sauce, sesame oil, rice vinegar, and a bit of maple syrup or agave nectar. Pour the sauce over the stir-fry and cook for a few more minutes until it thickens and the flavors blend. Serve it over brown rice or quinoa for a filling and tasty vegan meal.
Calories: 294 kcal | Carbohydrates: 21.5 g | Protein: 18.5 g | Fat: 16 g
7. Shrimp and Quinoa Salad
This tasty salad mixes shrimp, which is high in protein, with quinoa. It’s a light but filling option for lunch.
Start by cooking the quinoa as it says on the package. While it cooks, peel and clean the shrimp. Season them with salt, pepper, and any spices you like. Then, cook them in a pan or on a grill until they turn pink and opaque.
In a big bowl, mix together the cooked quinoa, shrimp, chopped cucumber, red onion, and cherry tomatoes. Add a light vinaigrette or a squeeze of lemon juice with a bit of olive oil to dress it all.
454 Calories | 18 g Fat | 43 g Carbs | 32 g Protein
8. Lentil and Chickpea Chili Soup
This tasty and filling vegetarian chili is packed with protein and fiber. It makes a great and healthy lunch.
If you search up “lentil and chickpea chili recipe”, you will find that most are made with a slow cooker and have a cook time of 5-8 hours. This article is about quick and easy high protein recipes, so this one is made in a saucepan on the stove and only takes about 30 minutes.
Calories: 222 | Fat: 5 g | Carbs: 33 g | Protein: 13 g
9. Greek Yogurt Chicken Salad
This healthy take on chicken salad uses Greek yogurt instead of mayonnaise. This change makes it lighter and gives it more nutrients.
To make it, mix shredded cooked chicken, chopped celery, red onion, and Greek yogurt in a bowl. Add salt, pepper, and your favorite herbs and spices. You can try dill, parsley, or a little cayenne pepper for some heat.
You can serve this tasty chicken salad on greens, in lettuce wraps, or between slices of whole-wheat bread. It makes for a filling and protein-rich lunch.
Calories: 360kcal | Carbohydrates: 13g | Protein: 35g | Fat: 7g
10. Egg Muffins with Spinach and Mushrooms
These portable egg muffins are a fast and easy breakfast for busy mornings. You can even enjoy them for lunch.
First, heat your oven to 350°F and grease a muffin tin. In a bowl, whisk some eggs, milk, salt, and pepper. Then, add chopped spinach, mushrooms, and any other veggies you like.
Pour this mixture into the muffin tin and bake for 20-25 minutes until the eggs are set. Let them cool a bit before eating warm. You can also store them in the fridge for grab-and-go breakfasts during the week.
If you want to up the protein even more and reduce the caloric content, you can swap out eggs for egg whites.
Calories: 124kcal | Carbohydrates: 1g | Protein: 8g | Fat: 9g
11. Black Bean and Corn Burritos
These tasty vegetarian burritos are full of protein and fiber. They make a nice and easy lunch choice.
First, warm the tortillas in a dry skillet or microwave until they are soft. Then, spread a layer of cooked rice on each tortilla. Add a mix of black beans, corn, salsa, and your favorite toppings like chopped onions, tomatoes, or a scoop of guacamole.
Next, fold the burritos tightly and eat right away. You can also wrap them in foil and heat them up later in the oven or microwave. If you want some crunch, serve them with tortilla chips on the side.
Calories: 447kcal | Carbohydrates: 56.2g | Protein: 20.5g | Fat: 16.3g
Tips for a successful prep!
Successful meal prepping begins with a plan. Spend some time each week to plan your meals. Make a grocery list and find a couple of hours to cook. For me, using Sunday as meal prep day works well.
When you pick recipes, choose ones that you can make in large amounts and store easily. A good rule of thumb is to cook your protein, carbs, and veggies separately. This helps keep them from getting soggy and helps keep their texture and flavor.
Get some good quality, airtight containers for your meals. This will help your food stay fresh longer and will stop leaks. Think about using glass containers for heating your food in the oven or microwave. This could help you avoid any chemicals from plastic. Don’t forget to label your containers with the date so you can keep track of how fresh they are. Rotate your meals as needed.
Conclusion
In conclusion, these high-protein lunch meal prep ideas are an easy and healthy way to boost your day. You have many tasty options, like Quinoa Chicken Salad and Beef and Broccoli Stir-Fry, to help you reach your health goals.
By preparing meals ahead of time, you will save time and make better choices during the week. Adding these recipes to your routine can make meal prep simpler and help your fitness journey. Get ready to enjoy tasty, protein-packed meals that will keep you happy and full!
Frequently Asked Questions
What are the best containers for meal prep?
Glass containers are good for reheating food in the oven or microwave. BPA-free plastic containers are easy to carry and use. Choose airtight containers to keep your meals fresh!
Can these meals be frozen for later use?
Yes! You can freeze most of these high-protein meals for later. First, let them cool down completely. Then, put them in airtight containers. You can freeze them for up to three months. When you are ready to eat, thaw them overnight in the refrigerator before heating them up.
How can I ensure my meals are high in protein?
Add protein-rich foods such as chicken thighs, white beans, lentils, tofu, or Greek yogurt to your meals. Try to use different protein sources every week. This will help you have a balanced and healthy diet, and prevent you from getting bored.
Are these meal prep ideas suitable for weight loss?
These high-protein lunch ideas can help with weight loss. This works best when you eat in a caloric deficit and exercise regularly. Focus on lean protein, whole grains, and a lot of fresh vegetables, like bell peppers and red onion. These can make your meals satisfying and lower in calories.
