See all 26 recipes
Table of Contents
- Cold Chain Rules for a Packed Lunch
- Who Should Skip What
- Bowls and Salads: Toss and Pack
- Wraps and Rolls: Spread and Roll
- Spoonable Bowls: Cottage Cheese and Yogurt
- Boxes and Plates: Arrange and Go
- Time and Protein at a Glance
- How I Counted Protein
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
I wanted no-stove lunches I'd actually trust, so these 26 recipes list exact weights, count protein per serving from 16 to 41 grams, and flag the foods that need extra care.
They're sorted by how you assemble them: bowls and salads, wraps and rolls, spoonable bowls, or boxes and plates. No-stove doesn't mean no-risk, so the safety notes come first.
The recipes are my own builds of standard lunches, with storage times on every card. For cheaper staples, see our cheap high-protein lunches.
Cold Chain Rules for a Packed Lunch
The USDA says perishable food can be left at room temperature for no more than 2 hours, and its lunch bag guidance recommends ice or gel packs in an insulated bag, with at least two cold sources. Its leftovers guidance shortens that to 1 hour above 90°F.
Foodborne illness can multiply rapidly between 40°F and 140°F, per the same USDA page. Refrigerate the ingredients overnight, pack them cold, and don't leave the bag in a warm car.
Per FoodSafety.gov, egg, chicken, ham, and tuna salad keep 3 to 4 days in the refrigerator and don't freeze well. Opened deli meat keeps 3 to 5 days. The cards use 3 to 4 days for every assembled lunch and don't promise longer.
Our Take
Pack lunches cold with an ice pack, and eat within 2 hours.
Who Should Skip What
Some no-stove foods carry extra risk for pregnant women and other higher-risk groups. These notes follow the FoodSafety.gov pregnancy page and the FDA and EPA fish advice.
- Refrigerated smoked seafood: avoid it unless it's in a cooked dish that reaches 165°F. That rules out the Smoked Salmon and Cucumber Plate.
- Deli meats and cold cuts: reheat to steaming hot, 165°F, or skip. This covers Turkey and Hummus Wrap; Ham and Cheese Pinwheels; Deli Turkey and Cheese Roll-Ups; Italian Antipasto Box; Caprese and Prosciutto Plate; Salami, Goat Cheese and Olive Bites.
- Soft cheese: choose pasteurized. This covers Greek Chicken Salad with Feta; Mediterranean Chickpea Salad; Chickpea, Feta and Cucumber Bowl; Greek Chickpea and Olive Salad; Mediterranean Mezze Box; Cottage Cheese and Tomato Bowl; Cottage Cheese Berry Bowl; Caprese and Prosciutto Plate; Salami, Goat Cheese and Olive Bites; Mediterranean Veggie and Hummus Plate.
- Canned tuna: light tuna is a Best Choice at 2 to 3 servings a week in pregnancy, and albacore is a Good Choice at 1 serving a week, with a serving of 4 ounces. This covers Tuna and White Bean Salad; Tuna, Spinach and Tomato Salad; Tuna Salad Lettuce Wraps; Tuna Cucumber Boats.
- Allergens: the edamame box contains soy and milk, the pesto bowl may contain nuts, and hummus often contains sesame.
Bowls and Salads: Toss and Pack
Salads are the easiest lunch to batch and the easiest to get wrong. Keep dressing apart from leaves, chill cooked chicken and shrimp fully before mixing, and pack everything with an ice pack.
These 9 recipes use canned fish, canned beans, rotisserie chicken, and precooked shrimp, so nothing needs a stove. See our high-protein meal prep ideas on a budget for more.
Tuna and White Bean Salad
Two cans and a lemon make this the lowest-effort lunch on the list, and nothing in it needs a stove or a knife beyond the one for the onion. The beans are mild enough to take on the olive oil and lemon without a fight.
Drain both cans well. Extra liquid thins the dressing, and a watery salad is the first thing to go wrong in a lunch bag by noon.
The nutrition: About 23 g protein per serving (1 of 2). Beans and tuna are both counted drained.
Canned tuna is shelf-stable until you open it, but the finished salad is perishable. FoodSafety.gov lists tuna salad at 3 to 4 days in the refrigerator, so I'd keep it cold and pack it with an ice pack, as the card says.
Greek Chicken Salad with Feta
Rotisserie chicken does the work in this salad, and feta, tomatoes, cucumber, and a lemon dressing finish it in minutes. It tastes like more effort than it took, and that's what a no-stove lunch should do.
The nutrition: Each serving has about 38 g protein, and the batch makes 2. The chicken is counted cooked, at 27 g protein per 100 g.
Check the chicken before you start. A rotisserie bird should be cold with the skin removed, and chicken you cooked yourself should have reached 165°F before it was chilled.
Eat it cold. Feta and tomatoes taste better chilled, and the cold keeps the chicken well inside the safe zone.
Keep the dressing in a jar. Lettuce dressed hours ahead turns limp, and a soggy salad's one many people skip, which wastes the chicken and the trip to the store.
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Chicken, Apple and Celery Salad
The nutrition: Count on roughly 37 g protein per serving, from 2 equal servings. Crackers are counted at a typical label value.
Apple and celery add crunch to chicken salad without extra mayonnaise, and Greek yogurt holds it together. Serve it over greens or with whole grain crackers, as the card does.
Dice the apple last. A squeeze of lemon on the pieces slows browning, and a pale salad looks fresher when you open the container.
Chicken salad is one of the foods FoodSafety.gov says doesn't freeze well, and it keeps 3 to 4 days in the refrigerator. I'd make only what you'll eat in that window and skip the freezer for this one.
Tuna, Spinach and Tomato Salad
The nutrition: One serving comes to about 30 g protein, with 1 in all. The spinach and tomatoes add little.
Canned tuna, spinach, and cherry tomatoes make a single serving that comes together in the time it takes to open the can. A drizzle of olive oil and lemon is the whole dressing.
Keep the dressing apart until you eat. Lemon juice wilts spinach within hours, and wilted spinach turns a fresh lunch into a damp one.
Keep it simple. One serving, one can, and no cutting board beyond the tomatoes.
Light tuna is the easier pick if you eat tuna often. The FDA and EPA list canned light tuna as a Best Choice and albacore as a Good Choice at 1 serving a week in pregnancy, so I'd keep albacore for an occasional lunch.
Mediterranean Chickpea Salad
Chickpeas are sturdy enough to sit in a dressing all morning, which is why this salad improves in the container. Cucumber, tomato, red onion, bell pepper, and feta ride along with a lemon and oregano dressing.
Let it rest. Ten minutes in the dressing softens the onion and seasons the chickpeas, and the flavor deepens by lunch.
The nutrition: Per serving, it's about 16 g protein (2 servings). The feta is counted at 14.2 g protein per 100 g.
A drained 15 ounce can holds about 19 grams of protein, and that's why one can feeds two lunches here. Choose feta made with pasteurized milk, as FoodSafety.gov advises for pregnancy.
Chickpea, Feta and Cucumber Bowl
Pesto replaces the usual vinaigrette in this bowl, and it's enough in one spoonful. The chickpeas, cucumber, tomatoes, and feta stay crisp because nothing else in the container is wet.
The nutrition: About 17 g protein per bowl (1 of 2). Pesto is counted at a typical label value.
Check the pesto label. Many jars contain nuts and cheese, which matters for allergies, and some brands need refrigerating after opening.
It travels well and holds up in a cold bag for the 3 to 4 day leftover window. Add the cucumber at lunch if you want it crunchier, since cut cucumber keeps releasing water as it sits in the dressing.
Greek Chickpea and Olive Salad
The nutrition: Each serving has about 16 g protein, and the batch makes 2. The olives add very little protein.
Olives, feta, tomatoes, and chickpeas are pantry staples, so this is the salad I'd reach for when the refrigerator is nearly empty. A lemon dressing ties them together.
Skip the extra salt. Olives and feta both carry plenty, and the dressing needs only lemon, oil, and oregano.
Marinated salads like this one hold well, but they're still perishable once mixed. Keep the container cold, keep it out of a warm car, and eat it within 3 to 4 days.
Chicken Cucumber Tomato Salad
Cucumber, tomato, and red onion in a light vinaigrette make this the most refreshing way to use up leftover rotisserie chicken. It's also the best choice for a hot day, when a heavy lunch is the last thing you want.
Chill everything before you mix it. Warm chicken raises the temperature of the whole container, and a salad that starts warm spends longer in the range where bacteria multiply.
Mind the clock. Two hours at room temperature is the limit, and a hot day cuts it to 1 hour above 90°F.
Dress it at lunch if you can. The vinegar draws water out of the cucumber, and the salad turns watery by the afternoon. Per FoodSafety.gov, chicken salad keeps 3 to 4 days.
The nutrition: Count on roughly 32 g protein per serving, from 2 equal servings. The chicken is counted cooked, at 27 g protein per 100 g.
Shrimp and Avocado Salad
The nutrition: One serving comes to about 30 g protein, with 2 in all. The shrimp is counted cooked, at 24 g protein per 100 g.
Precooked shrimp makes this salad a five minute job, with avocado, tomato, lime, and cilantro doing the rest. It's a small reward in the middle of a work week.
Thaw frozen shrimp overnight in the refrigerator, not on the counter. Pat it dry so the dressing doesn't turn watery.
Use fully cooked shrimp only. Raw shrimp needs 145°F, and this salad never sees heat.
Avocado browns fast, and lime only slows it. I'd dice the avocado at lunch if you can, and eat the salad within 3 to 4 days of packing, per the USDA leftovers rule.
Wraps and Rolls: Spread and Roll
Wraps hide their filling, which makes cold-chain slips easy to miss. Build them cold, wrap them tight, and keep them in the coldest part of the bag.
These 7 recipes include deli meats, which come with the pregnancy rule above. Our 20-minute high-protein meal prep ideas cover cooked options.
Turkey and Hummus Wrap
A turkey and hummus wrap is a sandwich that travels without crumbs. Hummus works as both spread and protein, so the wrap needs no mayonnaise.
The nutrition: Per wrap, it's about 26 g protein (1 servings). Deli turkey is counted at 17 g protein per 100 g.
Roll it tight. Spread the hummus edge to edge, line up the turkey and vegetables, tuck the sides, and roll.
Deli meat has its own rule. FoodSafety.gov says pregnant women should reheat deli meats to steaming hot, 165°F, even when the label says precooked, so this wrap isn't the right pick for them cold.
Buffalo Chicken Salad Wrap
The nutrition: About 41 g protein per wrap (1 of 2). Yogurt is counted at 9 g protein per 100 g, as plain Greek yogurt.
Shredded rotisserie chicken, Greek yogurt, and buffalo sauce make a creamy filling with a kick, and it beats a plain sandwich. Crisp romaine and celery cool it down.
Mix the filling the night before. The flavors meld, and you only have to roll the wraps at lunch so the tortilla stays dry.
Watch the sauce. Buffalo sauces differ in heat and salt, so start with a spoonful, taste, and add more, because you can't take it back once it's mixed in with the chicken.
Chicken Caesar Wrap
Caesar dressing, romaine, and parmesan wrapped around cold chicken give you the cafe version at home. A lighter bottled dressing keeps it from tasting heavy.
Pack the croutons apart. They go soft within an hour against wet lettuce and dressing, and a soggy crouton ruins the crunch.
Roll the wrap tight in plastic wrap and cut it at lunch. The chicken is the perishable part, so keep it cold, and eat it within 3 to 4 days if it hasn't left the refrigerator.
The nutrition: Each wrap has about 40 g protein, and the batch makes 2. Parmesan and croutons add a few grams.
Tuna Salad Lettuce Wraps
Large lettuce leaves stand in for bread here, so the filling is just tuna with a little mayonnaise, celery, and lemon. It's the lightest lunch in this group.
Dry the leaves well. Water on the lettuce thins the filling, and the wrap falls apart in the container.
The nutrition: Count on roughly 29 g protein per serving (3 wraps), from 2 equal servings. Two cans of tuna carry nearly all of the protein.
Pack the filling and the leaves separately, then spoon at lunch. The tuna salad keeps 3 to 4 days per FoodSafety.gov, but the lettuce goes limp after a day, so you'll want a fresh head for a second batch.
Ham and Cheese Pinwheels
The nutrition: One serving (5 pinwheels) comes to about 23 g protein, with 2 in all. The ham and cheddar carry most of the protein.
Pinwheels are tortilla, cream cheese, ham, and cheddar rolled into a log and sliced into spirals. They're small, they pack easily, and they're usually gone before anyone asks for seconds.
Chill the roll for 30 minutes before slicing. A firm roll cuts clean, and a warm one squashes flat.
Slice with a serrated knife. A sharp, thin blade keeps the spirals round, and pressing straight down helps the filling stay where it belongs instead of squeezing out the ends.
Deli ham is a cured, ready-to-eat meat, and the same pregnancy rule applies. FoodSafety.gov says to reheat deli meats to 165°F, so these don't suit that situation cold.
Deli Turkey and Cheese Roll-Ups
The nutrition: Per serving (2 roll-ups), it's about 34 g protein (1 servings). String cheese is counted as mozzarella, at 22 g protein per 100 g.
Roll-ups need no bread at all: deli turkey around a cheese stick, with avocado and grapes on the side. They take two minutes, which is why they suit a low-carb lunch.
Pat the turkey dry. A dry slice grips the cheese, and a wet one slides off.
Use slices from a sealed package and keep them cold. Opened deli meat keeps 3 to 5 days per FoodSafety.gov, but the card says 3 to 4 to match the leftovers rule, and pregnant women should heat deli meat first.
Tuna Cucumber Boats
Cucumber halves, scooped out and filled with tuna salad, make an edible container with almost no carbohydrates. The filling is the same quick tuna salad as the lettuce wraps.
Scoop with a spoon. Leave a thin wall so the boat holds its shape, and blot the inside with a paper towel.
Fill the boats at lunch if you can. A filled cucumber weeps liquid into the tuna salad within hours and the salad's loose by noon, so pack the shells and the filling apart.
The nutrition: About 30 g protein per serving (2 boats) (1 of 2). The scooped cucumber adds almost nothing.
Spoonable Bowls: Cottage Cheese and Yogurt
Dairy bowls need the strictest temperature control here, because they're spoonable and wet. Choose pasteurized products and keep the carton cold.
These 3 recipes pack 25 to 27 grams of protein into one container. Our 25 high-protein breakfast bowls and plates use the same ingredients.
Cottage Cheese and Tomato Bowl
Cottage cheese gets less credit than it deserves, since a full cup holds about 24 grams of protein. Cherry tomatoes, cucumber, and olive oil turn it into a savory bowl.
Choose pasteurized cottage cheese. FoodSafety.gov lists cottage cheese made with pasteurized milk among the safer cheeses in pregnancy.
The nutrition: Each bowl has about 26 g protein, and the batch makes 1. Cottage cheese is counted at 10.5 g protein per 100 g.
Season it at lunch. Salt pulls water out of tomatoes and cucumber, and the bowl turns soupy if you've seasoned it in the morning. Eat it by the carton date, or within 3 to 4 days of opening, whichever is sooner.
Cottage Cheese Berry Bowl
Berries, a little honey, and sliced almonds turn the same cottage cheese into a sweet bowl. It's proof that a high-protein lunch can feel like dessert.
The nutrition: Count on roughly 28 g protein per bowl, from 1 equal servings. Almonds are counted at 21 g protein per 100 g.
Pack the almonds apart. They soften in wet cottage cheese within an hour.
Frozen berries work, and they help keep the bowl cold in the bag, so thaw them in the container, drain any liquid, and add the honey last because it dissolves into the juices.
Greek Yogurt Bowl with Granola and Nuts
The nutrition: One bowl comes to about 27 g protein, with 1 in all. Greek yogurt is counted at 9 g protein per 100 g.
Greek yogurt is thick enough to carry granola, walnuts, and berries without turning to soup. A cup holds about 20 grams of protein, so this lighter lunch still adds up, and it won't leave you hungry by three.
Layer it in a jar. Put the yogurt on the bottom and the berries next, and keep the granola and walnuts in a separate bag so the cereal stays crisp.
Plain yogurt gives you control over the sugar, so the card adds only a teaspoon of honey. Flavored cups often carry far more, and protein differs by brand and fat level, so check the label.
Boxes and Plates: Arrange and Go
Boxes are assembled, not mixed, so each part keeps its own texture. They also hold the most cured meats and soft cheeses, so read the notes above before you choose.
These 7 recipes need compartments and an ice pack. For cheaper staples, see our 29 cheap high-protein lunches.
Smoked Salmon and Cucumber Plate
This plate has fancy brunch energy and takes five minutes, with smoked salmon over cucumber rounds, a smear of cream cheese, and lemon. It's the one recipe here with a real caution attached.
FoodSafety.gov says refrigerated smoked seafood, including lox and nova-style salmon, carries a real risk of Listeria in pregnancy. It's safe only in a cooked dish that reaches 165°F, so skip this plate if that applies.
Eat it the same day. I haven't found a storage window for opened smoked fish that I'd trust, so check the package, keep it cold, and don't carry leftovers.
The nutrition: Per plate, it's about 20 g protein (1 servings). Smoked salmon is counted at about 18 g protein per 100 g.
Italian Antipasto Box
An antipasto box is an adult lunchable: salami, provolone, olives, tomatoes, and crackers. Nothing needs preparing beyond a knife and a container with compartments.
Keep it cold. Cured meat and cheese are salty and shelf-friendly, but they're perishable once sliced, and a box left on a desk past 2 hours is the one to throw away.
The nutrition: About 23 g protein per box (1 of 2). Salami is counted at 22 g protein per 100 g, and provolone at 25.6.
Salami is a cured deli meat, so FoodSafety.gov's pregnancy advice applies: heat it to 165°F or choose a different lunch. For everyone else, the vegetables on the side help balance the sodium.
Mediterranean Mezze Box
A mezze box is a no-cook plate you assemble yourself, with hummus, tzatziki, pita, vegetables, olives, and a little feta. The two dips split the protein between chickpeas and yogurt.
The nutrition: Each box has about 16 g protein, and the batch makes 2. Tzatziki is counted at 3.5 g protein per 100 g, which is a typical store value.
Use separate compartments. Dips leak into pita and vegetables, and the pita turns gummy, so pack the wedges in a dry corner.
Treat the dips as perishables. Keep them cold, don't let the box sit out more than 2 hours, and follow the label if it gives a shorter window than the 3 to 4 days on the card.
Caprese and Prosciutto Plate
Fresh mozzarella, sliced tomatoes, basil, and prosciutto look like a restaurant appetizer and take about three minutes. Olive oil and pepper finish the plate.
Pat the mozzarella and tomatoes dry. Surface water dilutes the oil and makes the plate sloppy by lunchtime.
Eat it soon. Tomatoes go mealy after a day or two in the cold, so this plate is best within 24 hours even though the card allows 3 to 4 days.
Prosciutto is a cured, ready-to-eat meat, so the pregnancy rule applies, and the mozzarella should be made with pasteurized milk. Check the label on both, and keep the plate cold until you sit down to eat it.
The nutrition: Count on roughly 32 g protein per plate, from 1 equal servings. Fresh mozzarella is counted at 18 g protein per 100 g.
Edamame and Veggie Protein Box
Edamame brings about 12 grams of protein per 100 grams, and a cup of shelled beans covers most of a lunch with hummus, carrots, and cheddar. It's colorful and takes minutes.
Read the package. Many frozen shelled edamame are precooked and only need thawing, but if yours isn't labeled that way, microwave it per the directions first.
Soy and milk are common allergens, and this box has both. If you're packing it for someone else, ask first, and keep the compartments separate.
The nutrition: One box comes to about 30 g protein, with 1 in all. Edamame is counted shelled.
Mediterranean Veggie and Hummus Plate
Hummus anchors this plate, with cucumber, sweet peppers, olives, feta, and a pita round around it. Each part is easy to eat with your fingers at a desk.
Cut the vegetables at home and dry them. Wet vegetables make the pita damp, and the hummus sours faster when it picks up water.
The nutrition: Per plate, it's about 23 g protein (1 servings). Hummus is counted at 7.9 g protein per 100 g.
The hummus label sets its own window once opened, and that window can be shorter than the 3 to 4 days on the card. Follow whichever is shorter.
Salami, Goat Cheese and Olive Bites
Salami, goat cheese, and an olive stacked on a toothpick make a three second protein bite. Pair them with a plate of cucumber and pepper and you have lunch.
Check that the goat cheese is pasteurized. FoodSafety.gov advises avoiding cheese made with unpasteurized milk during pregnancy, and many fresh goat cheeses are labeled clearly.
Mind the toothpicks. Young children shouldn't get them, and children under 4 face the highest choking risk from olives and cheese cubes, so cut those small.
The nutrition: About 27 g protein per serving (8 bites) (1 of 1). Goat cheese is counted at 21.6 g protein per 100 g.
Salami is a deli meat, so the same heating advice for pregnancy applies, and everyone else should keep the bites cold and eat them within 3 to 4 days of packing.
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Time and Protein at a Glance
Use this list to pick by the clock. Times include resting and chilling, and protein is per serving.
- Tuna and White Bean Salad: 10 min, about 23 g protein per serving
- Greek Chicken Salad with Feta: 15 min, about 38 g protein per serving
- Chicken, Apple and Celery Salad: 15 min, about 37 g protein per serving
- Tuna, Spinach and Tomato Salad: 5 min, about 30 g protein per serving
- Mediterranean Chickpea Salad: 25 min, about 16 g protein per serving
- Chickpea, Feta and Cucumber Bowl: 10 min, about 17 g protein per bowl
- Greek Chickpea and Olive Salad: 25 min, about 16 g protein per serving
- Chicken Cucumber Tomato Salad: 15 min, about 32 g protein per serving
- Shrimp and Avocado Salad: 10 min, about 30 g protein per serving
- Turkey and Hummus Wrap: 5 min, about 26 g protein per wrap
- Buffalo Chicken Salad Wrap: 10 min, about 41 g protein per wrap
- Chicken Caesar Wrap: 10 min, about 40 g protein per wrap
- Tuna Salad Lettuce Wraps: 10 min, about 29 g protein per serving (3 wraps)
- Ham and Cheese Pinwheels: 40 min, about 23 g protein per serving (5 pinwheels)
- Deli Turkey and Cheese Roll-Ups: 5 min, about 34 g protein per serving (2 roll-ups)
- Tuna Cucumber Boats: 15 min, about 30 g protein per serving (2 boats)
- Cottage Cheese and Tomato Bowl: 5 min, about 26 g protein per bowl
- Cottage Cheese Berry Bowl: 5 min, about 28 g protein per bowl
- Greek Yogurt Bowl with Granola and Nuts: 5 min, about 27 g protein per bowl
- Smoked Salmon and Cucumber Plate: 5 min, about 20 g protein per plate
- Italian Antipasto Box: 10 min, about 23 g protein per box
- Mediterranean Mezze Box: 10 min, about 16 g protein per box
- Caprese and Prosciutto Plate: 5 min, about 32 g protein per plate
- Edamame and Veggie Protein Box: 10 min, about 30 g protein per box
- Mediterranean Veggie and Hummus Plate: 10 min, about 23 g protein per plate
- Salami, Goat Cheese and Olive Bites: 10 min, about 27 g protein per serving (8 bites)
How I Counted Protein
I multiplied typical USDA FoodData Central values by the weights on each card, then divided by the servings. Beans, chickpeas, and tuna are counted drained, and chicken, shrimp, and deli meats are counted cooked or ready to eat, so the numbers are estimates, and they won't match every brand.
Several inputs rest on assumptions: cooked chicken at 27 g per 100 g, shrimp at 24, smoked salmon at 18.3, prosciutto at 25, goat cheese at 21.6, and tzatziki at 3.5. Hummus, pesto, tortillas, crackers, and granola use typical label values, so check yours.
A drained 15 ounce can of beans holds about 15 to 20 grams of protein, not a flat 20. Dressings and vegetables add little and aren't counted. These numbers are estimates, not medical advice. If you manage a health condition, ask your doctor or dietitian what target suits you.
Where These Cards Differ From Typical Versions
These cards are my own builds of standard lunches, scaled and weighed so the protein can be counted. They aren't copies of one published recipe, so a test cook is wise before you pack a week of them.
A few choices stand out. The edamame box uses precooked frozen edamame, the pesto bowl skips rice, and the Caesar wrap packs the croutons separately. The smoked salmon plate has no storage window beyond the same day, because I couldn't confirm a safe one.
Questions About No-Stove Lunches
Which recipe has the most protein?
Buffalo Chicken Salad Wrap leads at about 41 grams per wrap, followed by Chicken Caesar Wrap at about 40 grams and Greek Chicken Salad with Feta at about 38. The lowest is the Mediterranean Mezze Box at about 16 grams.
Are these safe without a refrigerator at work?
Only with ice packs. The USDA says perishable food can sit out no more than 2 hours, and it recommends an insulated bag with ice or gel packs. Without cold storage, choose the shorter, drier lunches and eat them early.
Can I prep a week of these at once?
Not for most of them. Tuna, chicken, and ham salads keep 3 to 4 days per FoodSafety.gov, so you'll want two batches a week. Our healthy meal prep dinner ideas cover portioning.
Can I eat smoked salmon while pregnant?
FoodSafety.gov says refrigerated smoked seafood carries a real risk of Listeria and should be eaten only in a cooked dish that reaches 165°F. Canned or shelf-stable smoked fish is listed as acceptable. Ask your doctor about your own case.
Is deli meat safe to eat cold?
For most healthy adults it's a common lunch. For pregnant women, FoodSafety.gov says to reheat deli meats to steaming hot, 165°F, even when the label says precooked.
How much canned tuna is too much?
The FDA and EPA list canned light tuna as a Best Choice at 2 to 3 servings a week in pregnancy, and albacore as a Good Choice at 1 serving a week. A serving is 4 ounces. Our omega-3 rich dinners cover other fish.
Which recipes take the least hands-on time?
Caprese and Prosciutto Plate takes 5 minutes of work, followed by Cottage Cheese Berry Bowl and Cottage Cheese and Tomato Bowl at 5 minutes each.
Are these protein numbers exact?
No. They're estimates based on typical USDA values, and brands of hummus, cottage cheese, and yogurt change the total. For heavier meals, see our 50 gram protein dinners.
1. Tuna and White Bean Salad
Approx. 23g ProteinIngredients: 1 can (5 oz) tuna, drained (110 g); 1 can (15 oz) white beans, drained and rinsed (255 g); 2 tbsp finely chopped red onion (20 g); 2 tbsp chopped fresh parsley (8 g); 2 tbsp olive oil; 2 tbsp lemon juice; Salt and black pepper, to taste.
Step 1: Drain and rinse the beans, and drain the tuna well.
Step 2: Whisk the olive oil, lemon juice, salt, and black pepper in a bowl.
Step 3: Fold in the beans, tuna, red onion, and parsley, keeping the beans whole.
Step 4: Divide between two containers. Refrigerate within 2 hours, or within 1 hour above 90°F, and eat within 3 to 4 days. This doesn't freeze well. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
2. Greek Chicken Salad with Feta
Approx. 38g ProteinIngredients: 8 oz (227 g) cooked chicken, shredded or diced, skin removed; 2 cups chopped romaine lettuce (94 g); 1 cup cherry tomatoes, halved (150 g); 1 cup diced cucumber (120 g); 2 tbsp thinly sliced red onion (20 g); 1/2 cup crumbled feta cheese (75 g); 2 tbsp lemon juice; 2 tbsp olive oil; 1/2 tsp dried oregano; Salt and black pepper, to taste.
Step 1: Use rotisserie chicken with the skin removed, or chicken you've cooked to 165°F and chilled. Shred or dice it.
Step 2: Whisk the lemon juice, olive oil, oregano, salt, and black pepper in a small jar.
Step 3: Layer the lettuce, tomatoes, cucumber, and red onion in two containers, then top with the chicken and feta.
Step 4: Keep the dressing in the jar until lunch. Refrigerate within 2 hours, or within 1 hour above 90°F, and eat within 3 to 4 days. This doesn't freeze well. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
3. Chicken, Apple and Celery Salad
Approx. 37g ProteinIngredients: 8 oz (227 g) cooked chicken, shredded or diced, skin removed; 1 medium apple, diced (180 g); 2 celery stalks, diced (80 g); 1/3 cup plain Greek yogurt (77 g); 1 tbsp lemon juice; 2 oz (56 g) whole grain crackers; Salt and black pepper, to taste.
Step 1: Toss the diced apple with the lemon juice so it stays bright.
Step 2: Stir the yogurt, salt, and black pepper together in a bowl.
Step 3: Use rotisserie chicken with the skin removed, or chicken you've cooked to 165°F and chilled. Fold the chicken, apple, and celery into the yogurt.
Step 4: Pack the crackers in a separate bag and serve the salad over them at lunch. Refrigerate within 2 hours, or within 1 hour above 90°F, and eat within 3 to 4 days. This doesn't freeze well. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
4. Tuna, Spinach and Tomato Salad
Approx. 30g ProteinIngredients: 1 can (5 oz) tuna, drained (110 g); 2 cups baby spinach (60 g); 1/2 cup cherry tomatoes, halved (75 g); 1 tbsp olive oil; 1 tbsp lemon juice; Salt and black pepper, to taste.
Step 1: Pack the spinach and tomatoes in a container.
Step 2: Whisk the olive oil, lemon juice, salt, and black pepper in a small jar and keep it separate.
Step 3: Drain the tuna well and flake it over the spinach.
Step 4: Pour on the dressing just before eating. Refrigerate within 2 hours, or within 1 hour above 90°F, and eat within 3 to 4 days. This doesn't freeze well. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
5. Mediterranean Chickpea Salad
Approx. 16g ProteinIngredients: 1 can (15 oz) chickpeas, drained and rinsed (250 g); 1 cup diced cucumber (120 g); 1 cup cherry tomatoes, halved (150 g); 1/4 cup diced red onion (40 g); 1/2 cup diced bell pepper (75 g); 1/2 cup crumbled feta cheese (75 g); 2 tbsp chopped fresh parsley (8 g); 2 tbsp lemon juice; 2 tbsp olive oil; 1/2 tsp dried oregano; Salt and black pepper, to taste.
Step 1: Whisk the lemon juice, olive oil, oregano, salt, and black pepper in a large bowl.
Step 2: Add the chickpeas, cucumber, tomatoes, red onion, bell pepper, and parsley, and toss.
Step 3: Fold in the feta and let the salad rest 10 minutes in the refrigerator.
Step 4: Stir and divide between two containers. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
6. Chickpea, Feta and Cucumber Bowl
Approx. 17g ProteinIngredients: 1 can (15 oz) chickpeas, drained and rinsed (250 g); 1 cup diced cucumber (120 g); 1/2 cup cherry tomatoes, halved (75 g); 1/2 cup crumbled feta cheese (75 g); 3 tbsp basil pesto, store-bought (48 g); 1 tbsp lemon juice.
Step 1: Stir the pesto and lemon juice together in a large bowl.
Step 2: Add the chickpeas and tomatoes and toss to coat.
Step 3: Divide between two containers and top with the cucumber and feta.
Step 4: Stir at lunch. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
7. Greek Chickpea and Olive Salad
Approx. 16g ProteinIngredients: 1 can (15 oz) chickpeas, drained and rinsed (250 g); 1/2 cup pitted kalamata olives, halved (75 g); 1 cup cherry tomatoes, halved (150 g); 1/2 cup crumbled feta cheese (75 g); 2 tbsp finely chopped red onion (20 g); 2 tbsp lemon juice; 1 tbsp olive oil; 1 tsp dried oregano; Black pepper, to taste.
Step 1: Whisk the lemon juice, olive oil, oregano, and black pepper in a large bowl.
Step 2: Add the chickpeas, olives, tomatoes, and red onion, and toss.
Step 3: Fold in the feta and refrigerate 15 minutes. The olives and feta are already briny, so taste before you season.
Step 4: Divide between two containers. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
8. Chicken Cucumber Tomato Salad
Approx. 32g ProteinIngredients: 8 oz (227 g) cooked chicken, shredded or diced, skin removed; 1 1/2 cups diced cucumber (180 g); 1 cup cherry tomatoes, halved (150 g); 2 tbsp thinly sliced red onion (20 g); 2 tbsp olive oil; 1 tbsp red wine vinegar; 1/2 tsp dried oregano; Salt and black pepper, to taste.
Step 1: Use rotisserie chicken with the skin removed, or chicken you've cooked to 165°F and chilled. Chill it fully, then shred it.
Step 2: Whisk the olive oil, vinegar, oregano, salt, and black pepper in a small jar.
Step 3: Combine the chicken, cucumber, tomatoes, and red onion in two containers.
Step 4: Add the dressing at lunch if you can. Refrigerate within 2 hours, or within 1 hour above 90°F, and eat within 3 to 4 days. This doesn't freeze well. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
9. Shrimp and Avocado Salad
Approx. 30g ProteinIngredients: 8 oz (227 g) cooked, peeled shrimp, thawed; 1 ripe avocado, diced (150 g); 1 cup cherry tomatoes, halved (150 g); 2 tbsp thinly sliced red onion (20 g); 2 tbsp lime juice; 2 tbsp chopped fresh cilantro; Salt and black pepper, to taste.
Step 1: If the shrimp is frozen, thaw it overnight in the refrigerator, then pat it dry.
Step 2: Toss the shrimp with the tomatoes, red onion, lime juice, cilantro, salt, and black pepper.
Step 3: Fold in the avocado gently so it keeps its shape.
Step 4: Divide between two containers. Refrigerate within 2 hours, or within 1 hour above 90°F, and eat within 3 to 4 days. This doesn't freeze well. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
10. Turkey and Hummus Wrap
Approx. 26g ProteinIngredients: 1 large whole wheat tortilla, 10 inch (70 g); 1/4 cup store-bought hummus (60 g); 3 oz (85 g) deli sliced turkey breast; 1/2 cup baby spinach (15 g); 1/4 cup sliced bell pepper (37 g); Plastic wrap.
Step 1: Spread the hummus over the tortilla, leaving a 1 inch border.
Step 2: Line up the turkey, spinach, and bell pepper down the center.
Step 3: Tuck in the sides, roll up tightly, and wrap in plastic wrap.
Step 4: Slice in half at lunch. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
11. Buffalo Chicken Salad Wrap
Approx. 41g ProteinIngredients: 8 oz (227 g) cooked chicken, shredded or diced, skin removed; 1/3 cup plain Greek yogurt (77 g); 2 tbsp buffalo sauce; 2 tbsp finely diced celery (15 g); 2 large whole wheat tortillas, 10 inch (70 g each, 140 g); 1 cup shredded romaine lettuce (47 g); Plastic wrap.
Step 1: Use rotisserie chicken with the skin removed, or chicken you've cooked to 165°F and chilled. Shred it finely.
Step 2: Stir the yogurt and buffalo sauce together, starting with half the sauce and tasting before adding the rest.
Step 3: Fold in the chicken and celery.
Step 4: Spoon the filling onto the tortillas, add the lettuce, roll tightly, and wrap in plastic wrap. Refrigerate within 2 hours, or within 1 hour above 90°F, and eat within 3 to 4 days. This doesn't freeze well. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
12. Chicken Caesar Wrap
Approx. 40g ProteinIngredients: 8 oz (227 g) cooked chicken, shredded or diced, skin removed; 2 cups chopped romaine lettuce (94 g); 3 tbsp light Caesar dressing; 2 tbsp grated parmesan (10 g); 2 large whole wheat tortillas, 10 inch (70 g each, 140 g); 1/4 cup croutons (14 g); Plastic wrap.
Step 1: Use rotisserie chicken with the skin removed, or chicken you've cooked to 165°F and chilled. Dice it.
Step 2: Toss the chicken, lettuce, Caesar dressing, and parmesan in a bowl.
Step 3: Spoon onto the tortillas, roll tightly, and wrap in plastic wrap.
Step 4: Pack the croutons in a separate bag and add them at lunch. Refrigerate within 2 hours, or within 1 hour above 90°F, and eat within 3 to 4 days. This doesn't freeze well. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
13. Tuna Salad Lettuce Wraps
Approx. 29g ProteinIngredients: 2 cans (5 oz each) tuna, drained (220 g); 2 tbsp mayonnaise (28 g); 2 tbsp finely chopped celery (15 g); 1 tbsp lemon juice; 6 butter lettuce leaves (90 g); Black pepper, to taste.
Step 1: Wash and dry the lettuce leaves well.
Step 2: Mix the tuna, mayonnaise, celery, lemon juice, and black pepper in a bowl.
Step 3: Pack the tuna salad and the lettuce leaves in separate containers.
Step 4: Spoon the filling into the leaves at lunch. Refrigerate within 2 hours, or within 1 hour above 90°F, and eat within 3 to 4 days. This doesn't freeze well. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
14. Ham and Cheese Pinwheels
Approx. 23g ProteinIngredients: 2 large flour tortillas, 10 inch (70 g each, 140 g); 1/4 cup softened cream cheese (58 g); 4 oz (113 g) deli sliced ham; 2 slices cheddar cheese (21 g each, 42 g); Plastic wrap.
Step 1: Spread the cream cheese over each tortilla, leaving a 1 inch border.
Step 2: Layer the ham and cheddar on top.
Step 3: Roll each tortilla tightly and wrap in plastic wrap. Refrigerate 30 minutes so the rolls firm up.
Step 4: Unwrap and slice each roll into spirals about 1 inch thick. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
15. Deli Turkey and Cheese Roll-Ups
Approx. 34g ProteinIngredients: 4 oz (113 g) deli sliced turkey breast; 2 string cheese sticks (28 g each, 56 g); 1/2 ripe avocado (75 g); 1/2 cup grapes (75 g).
Step 1: Pat the turkey slices dry with a paper towel.
Step 2: Wrap the turkey slices around the string cheese sticks.
Step 3: Pack the roll-ups with the grapes, and slice the avocado at lunch. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
16. Tuna Cucumber Boats
Approx. 30g ProteinIngredients: 2 medium cucumbers (400 g); 2 cans (5 oz each) tuna, drained (220 g); 2 tbsp mayonnaise (28 g); 2 tbsp finely chopped celery (15 g); 1 tbsp lemon juice; Black pepper, to taste.
Step 1: Cut the cucumbers in half lengthwise and scoop out the seeds with a spoon, leaving a thin wall. Blot the insides with a paper towel.
Step 2: Mix the tuna, mayonnaise, celery, lemon juice, and black pepper in a bowl.
Step 3: Pack the cucumber shells and the tuna salad in separate containers.
Step 4: Fill the boats at lunch. Refrigerate within 2 hours, or within 1 hour above 90°F, and eat within 3 to 4 days. This doesn't freeze well. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
17. Cottage Cheese and Tomato Bowl
Approx. 26g ProteinIngredients: 1 cup pasteurized cottage cheese (226 g); 1 cup cherry tomatoes, halved (150 g); 1/2 cup diced cucumber (60 g); 1 tsp olive oil; Salt and black pepper, to taste.
Step 1: Spoon the cottage cheese into a container.
Step 2: Top with the tomatoes and cucumber, and keep the olive oil, salt, and black pepper in a small bag or jar.
Step 3: Drizzle and season at lunch. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator. Follow the carton date if it is sooner.
18. Cottage Cheese Berry Bowl
Approx. 28g ProteinIngredients: 1 cup pasteurized cottage cheese (226 g); 1 cup berries (150 g); 1 tsp honey; 2 tbsp sliced almonds (14 g).
Step 1: Spoon the cottage cheese into a container and top with the berries.
Step 2: Pack the almonds in a separate bag so they stay crunchy.
Step 3: Drizzle with the honey and add the almonds at lunch. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator. Follow the carton date if it is sooner.
19. Greek Yogurt Bowl with Granola and Nuts
Approx. 27g ProteinIngredients: 1 cup plain Greek yogurt (227 g); 1/2 cup berries (75 g); 1/3 cup granola (40 g); 2 tbsp chopped walnuts (15 g); 1 tsp honey.
Step 1: Spoon the yogurt into a jar and top with the berries.
Step 2: Pack the granola and walnuts in a separate bag.
Step 3: Drizzle with the honey and add the granola and walnuts at lunch. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
20. Smoked Salmon and Cucumber Plate
Approx. 20g ProteinIngredients: 3 oz (85 g) smoked salmon; 1 cup cucumber rounds (120 g); 2 tbsp cream cheese (29 g); 6 whole grain crackers (20 g); 1/2 lemon, cut into wedges; Black pepper, to taste.
Step 1: Slice the cucumber into rounds and set them on a plate or in a container.
Step 2: Add a small smear of cream cheese to each round and lay the salmon over it.
Step 3: Finish with a squeeze of lemon and the black pepper, and serve with the crackers. Make it fresh and eat it the same day. Keep it cold, check the package date, and don't carry leftovers. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
21. Italian Antipasto Box
Approx. 23g ProteinIngredients: 2 oz (57 g) sliced salami; 4 oz (113 g) provolone cheese, cubed; 1/4 cup olives (40 g); 1 cup cherry tomatoes (150 g); 12 whole grain crackers (30 g).
Step 1: Fold the salami and cube the provolone.
Step 2: Divide the salami, provolone, olives, and tomatoes between two boxes.
Step 3: Pack the crackers in a dry corner so they stay crisp. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
22. Mediterranean Mezze Box
Approx. 16g ProteinIngredients: 1/2 cup store-bought hummus (120 g); 1/2 cup tzatziki (120 g); 2 pita rounds (60 g each, 120 g); 1 cup cucumber slices (120 g); 1 cup baby carrots (110 g); 1/4 cup olives (40 g); 1/4 cup crumbled feta cheese (38 g).
Step 1: Spoon the hummus and tzatziki into separate small containers.
Step 2: Cut the pita into wedges and pack them in a dry compartment.
Step 3: Divide the cucumber, carrots, olives, and feta between two boxes.
Step 4: Dip at lunch. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator. If a dip label gives a shorter window, follow the label.
23. Caprese and Prosciutto Plate
Approx. 32g ProteinIngredients: 4 oz (113 g) pasteurized fresh mozzarella, sliced; 1 medium tomato, sliced (150 g); 1 1/2 oz (42 g) prosciutto; 5 fresh basil leaves; 1 tsp olive oil; Salt and black pepper, to taste.
Step 1: Pat the mozzarella and tomato slices dry with a paper towel.
Step 2: Alternate the mozzarella and tomato slices in a container and tuck in the basil leaves.
Step 3: Lay the prosciutto beside them, then drizzle with the olive oil and season with salt and black pepper. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
24. Edamame and Veggie Protein Box
Approx. 30g ProteinIngredients: 1 cup frozen precooked shelled edamame, thawed (155 g); 1/4 cup store-bought hummus (60 g); 1/2 cup baby carrots (55 g); 1 oz (28 g) cheddar cheese, cubed.
Step 1: Thaw the edamame overnight in the refrigerator, then drain it. If the package doesn't say it's fully cooked, microwave it following the directions first.
Step 2: Spoon the hummus into a small compartment.
Step 3: Add the edamame, carrots, and cheddar to the box. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator. If the hummus label gives a shorter window, follow the label.
25. Mediterranean Veggie and Hummus Plate
Approx. 23g ProteinIngredients: 1/2 cup store-bought hummus (120 g); 1 cup sweet mini pepper slices (100 g); 1 cup cucumber slices (120 g); 1/4 cup olives (40 g); 1/4 cup crumbled feta cheese (38 g); 1 pita round (60 g).
Step 1: Spoon the hummus into a small container.
Step 2: Pack the pepper slices, cucumber, olives, and feta in a second container.
Step 3: Wrap the pita separately and cut it into wedges at lunch. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator. If the hummus label gives a shorter window, follow the label.
26. Salami, Goat Cheese and Olive Bites
Approx. 27g ProteinIngredients: 2 oz (57 g) sliced salami; 2 oz (57 g) pasteurized goat cheese; 8 pitted olives (24 g); 1 cup cucumber slices (120 g); 1 cup sliced bell pepper (100 g).
Step 1: Cut the salami slices in half and cut the goat cheese into 8 small pieces.
Step 2: Stack a piece of salami, a piece of goat cheese, and one of the olives on each toothpick.
Step 3: Pack the bites with the cucumber and bell pepper. Keep refrigerated and eat within 3 to 4 days. Pack it with an ice pack, and eat it within 2 hours of taking it out of the refrigerator.
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