High protein lunches don't have to be complicated or expensive to put together. These meal prep recipes make it easier to stay fueled during a busy week without sacrificing flavor or nutrition.
After years of creating meal prep recipes for busy readers, I've found that the biggest key to sticking with a specific diet is having meals ready to go. When lunches are high in protein and already portioned out, it becomes much easier to stay full, focused, and consistent throughout the week. That's why every recipe in this roundup has at least 25 grams of protein to support those of you trying to increase the protein in your diet.
These 31+ options use a mix of chicken, turkey, beef, and seafood so you have plenty of variety to choose from. You'll also find dairy free, gluten free, and low carb options while also trying to be mindful about sticking with budget-friendly ingredients. Whether you're new to meal prep or just need fresh ideas, these recipes keep lunch simple, nutritious, and satisfying all week long.
Meal Prep with Ground Turkey
These ground turkey meal prep bowls have a delicious Korean-inspired sauce! Packed with flavor and under 400 calories per bowl, you can prep this recipe on the weekend for healthy and delicious lunches through the week.
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Honey Chipotle Meatball Meal Prep Bowls
Honey Chipotle Meatball Meal Prep Bowls are the tastiest way to kick start your new years resolutions! Healthy baked turkey meatballs are tossed in a smoky sweet and savory honey chipotle glaze, and served over cilantro lime cauliflower rice.
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Turkey Sausage and Sweet Potato Lunch Bowls
Loaded with turkey sausage, sweet potatoes and grilled vegetables, these sweet potato lunch bowls are drizzled with a tahini dressing for a light but tasty lunch option.
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Low Carb Greek Turkey Meal Prep
Low carb Greek turkey meal prep is a filling lunch that is full of Greek flavors and low in carbs! With Greek seasoned ground turkey, lemon cauliflower rice, Greek salad and Greek yogurt tzatziki. Low carb, gluten-free, and easily made paleo-compliant.
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Baked Beef Taquitos
These crispy baked beef taquitos are made with ground beef, taco seasoning, and lots of cheese! With just a few simple ingredients, they are easy to meal prep and so tasty for a weeknight meal served with salsa verde, fresh veggies, and avocado slices.
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Baked Meatball Meal Prep with Spaghetti Squash
This baked meatball meal prep with spaghetti squash is a lower carb lunch option! Save time and reduce your dishes by baking the meatballs right in your meal prep containers.
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BBQ Meatloaf Meal Prep Bowls
BBQ Meatloaf Meal Prep Bowls are an easy lunch idea that you are going to be so excited to eat! With cajun mashed sweet potatoes, steamed green beans and mini BBQ meatloaves.
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Low Carb Meatball Burrito Bowls
With taco-seasoned meatballs, lime cauliflower rice, pico de gallo, cheese and sour cream, these low carb meatball burrito bowls are healthy and delicious! Prep them ahead for easy grab and go lunches with just 5 g net carbs per serving.
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Turkey Taco Meal Prep Bowls
These turkey taco meal prep bowls with turkey taco meat, corn, pico de gallo and brown rice are simple, but filling. Make them ahead for four delicious lunches.
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Pulled Pork Burrito Bowls
Pulled pork burrito bowls are packed with southwestern flavor and lots of healthy ingredients for a complete one-bowl meal. Easily prep all of your ingredients ahead of time and assemble whenever you're ready to enjoy!
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Seafood Recipes
Tuna Protein Box
Tuna protein box is filled with protein-packed foods: tuna salad, cheese, and hard boiled eggs. Ready in minutes, and perfect for delicious on the go snacks! Gluten-free and clean eating.
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Spicy Shrimp Quesadillas with Mango Salsa
A fast and healthy dinner recipe that comes together in 30 minutes! These spicy shrimp quesadillas are packed with fresh produce and tropical flavours!
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Wasabi Grilled Salmon Bowls (Low Carb)
These low carb grilled salmon bowls have just 5 g net carbs per bowl and are perfect for keeping your oven off this summer! Salmon, bok choy, mushrooms and zucchini are grilled to perfection and served with spicy wasabi mayonnaise.
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Chicken Recipes
Jerk Chicken Meal Prep Lunch Bowls
Jerk Chicken Meal Prep Lunch Bowls: bring a taste of the tropics to work with you! These lunch bowls are sweet and spicy, and packed full of healthy veggies and quinoa to power you through your afternoon.
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Mexican Chicken and Cauliflower Rice Meal Prep Bowls
Mexican chicken parm and cauliflower rice meal prep bowls make for a tasty, low carb work lunch that can be prepped on the weekend. Topped with jalapeño Monterey Jack cheese for a little kick!
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Southwestern Chopped Chicken Salad (Meal Prep)
This southwestern chopped chicken salad is going to be your new favorite work lunch! Prep ahead on the weekend and when you're ready to serve, drizzle with ranch and sprinkle with tortilla strips.
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Meal Prep Stir Fry 2-in-1
Prep this meal prep stir fry with two difference sauces (honey sriracha and lemon sesame) to get completely different flavors in your lunch! Prep them both in under 45 minutes.
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Maple Ginger Chicken Meal Prep Lunch Bowls
Maple ginger chicken meal prep lunch bowls are made ahead on the weekend so you have four delicious lunches waiting for you!
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Low Carb Meatloaf & Cauliflower Mash
Low carb meatloaf and cauliflower mash meal prep is healthy comfort food. Makes five delicious servings perfect for a low carb lunch.
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Mix & Match Meal Prep Burrito Bowls
These mix & match meal prep burrito bowls will help you make four delicious lunches using what you have on hand in your pantry and fridge.
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Greek Chicken Wraps
These Greek chicken wraps are proof that simple ingredients can yield incredible flavor! With roasted vegetables and chicken tossed in a simple blend of spices, salty feta cheese, and a subtle taste of lemon.
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Ranch Chicken Jar Salads
These ranch chicken jar salads are made with homemade ranch dressing, baked chicken breast, shredded cheese, and lots of veggies! Low carb with 6 g net carbs, and gluten-free, they are a healthy grab-and-go lunch.
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Cajun Chicken Wrap Recipe
This cajun chicken wrap recipe is perfect for meal prep! Ready in under 20 minutes, packed full of veggies, and SO delicious for lunches or dinners!
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Chili Lime Sweet Potato and Chicken Skillet
This Chili Lime Sweet Potato and Chicken Skillet recipe is a healthy one pan dinner recipe that works great for meal prep. GF, vegan- and paleo-friendly.
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Healthier Firecracker Chicken Meal Prep Bowls
Healthier firecracker chicken meal prep bowls are sweet and spicy! Lightened up compared to classic recipes, but still super flavorful. Gluten-free and ready in 35 minutes.
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Avocado Caprese Chicken Quesadillas
The quesadilla recipe you need in your life: chicken avocado caprese quesadillas! With creamy avocado, juicy tomatoes, fresh basil, and gooey mozzarella all finished up with a drizzle of balsamic reduction, they are ready in just 30 minutes.
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Pesto Chicken Pita Recipe
This easy pesto chicken pita recipe is classic and delicious. Roasted vegetables and chicken, tossed in pesto, and served in a pita pocket! A family favorite recipe that works great meal prep!
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Santa Fe Chicken Low Carb Meal Prep Bowls
Santa Fe chicken low carb meal prep has cilantro lime cauliflower rice and bell peppers topped with seasoned chicken breast and cheese! 8 g net carbs.
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Caprese Chicken Salad Meal Prep Bowls
Caprese chicken salad meal prep bowls are fresh, summery and delicious. With baked chicken, fresh cherry tomatoes, mozzarella balls, quinoa and basil leaves all drizzled in a balsamic vinaigrette.
Mediterranean Chicken Farro Lunch Bowl Recipe
Mediterranean farro chicken lunch bowls have balsamic roasted chicken breast, eggplant, zucchini and fennel, topped with fresh fennel fronds and crumbled feta cheese. Healthy yet filling, it's a great lunch to prep ahead for the week!
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Thai Chicken Lunch Bowls (Meal Prep)
Thai chicken lunch bowls have roasted vegetables and chicken served over rice with a tangy homemade peanut sauce. Easy to prep and keeps well for four days!
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(Make Ahead) Chicken Fajita Lunch Bowls
Make these chicken fajita lunch bowls for healthy lunches through the week! Inspired by a Mexican bean salad, this recipe combines bell peppers, baked chicken breast and rice with a delicious fajita-vinaigrette.
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Low Carb Cheesy Chicken and Rice Meal Prep
Low carb cheesy chicken and rice is a delicious low carb lunch option! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice. Filling but light with only 5 g carbs and 43 g of protein.
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Greek Chicken Meal Prep Bowls
Greek chicken meal prep bowls with seasoned chicken, greek salad, tzatziki and optional pita bread. A delicious lunch with low carb option.
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