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Table of Contents
- Pick the Lunch by Your Gear
- Just a Desk Drawer
- A Bag With Two Ice Packs
- A Thermos Keeps It Hot
- An Office Fridge and Microwave
- A Kettle and Five Minutes
- Keeping Lunch Safe Until You Eat It
- Time and Protein at a Glance
- How I Counted Protein
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
A long workday asks a lot of a lunch. It has to be packed at seven, survive until one, and still carry you to six.
This list is sorted by what your office gives you, from a bare drawer to a kettle. Every card gives exact weights, USDA safety times, and protein per serving, from 22 to 51 grams.
For more desk friendly ideas, see our high protein desk lunches for work.
Pick the Lunch by Your Gear
The best lunch is the one your workplace can support. Check what you have, then jump to that section.
- No fridge and no microwave: start with the desk drawer lunches.
- A bag and ice packs: choose the cold lunches.
- A thermos: pick a soup, chili, or stew.
- A shared fridge and microwave: use the reheating lunches.
- A kettle or hot tap: build a bowl at your desk.
Every card has a Desk plan line with a tip for packing it. For a weekly cooking plan, see our Sunday meal prep ideas for the school week.
Our Take
Match the lunch to your gear, keep cold food cold, and eat it on time.
Just a Desk Drawer
These 6 lunches are shelf stable, so they wait in a drawer or bag until you're hungry. They're the ones to have on hand when the day doesn't go to plan.
For more with canned fish, see our tuna recipes.
Tuna Pouch and Cracker Desk Kit
A tuna pouch doesn't need a fridge, a can opener, or a fork, which makes it ideal for a drawer at the office. With crackers, an apple, and almonds, it's a lunch that waits for you.
Desk plan: Buy tuna packed in water. It's the lunch to keep for the day the plan falls apart.
Choose pouches.
Pouches are lighter than cans, there's no draining, and they tear open at your desk with no mess. Keep the kit in a drawer, and the crackers stay crisp until you need them. Once the pouch is open, eat it within two hours.
The nutrition: About 28 g protein per kit (1 of 4). The tuna carries the most, and the almonds comes next.
Peanut Butter, Banana, and Pumpkin Seed Sandwich
The nutrition: Each sandwich has about 22 g protein, and the batch makes 4. Most of that comes from the peanut butter, with the bread adding more.
Peanut butter keeps without a fridge, and banana adds sweetness that makes the sandwich feel like more than a snack. Pumpkin seeds give it crunch and a little extra protein.
Spread to the edges.
Spread the peanut butter right to the crust on both slices, and it acts as a barrier that keeps the banana from soaking into the bread. Wrap the sandwich tightly in parchment. A sandwich made in the morning will still taste right at noon.
Desk plan: Use whole grain bread for more fiber. It's the simplest lunch on the list.
Roasted Chickpea and Nut Snack Mix
Desk plan: Eat a bag with fruit. It's a lunch you can eat one handful at a time.
Roasted chickpeas, almonds, and pumpkin seeds make a crunchy mix that sits happily in a desk drawer. It's the closest thing here to a snack that counts as lunch.
Dry them well.
The nutrition: Count on roughly 23 g protein per bag, from 4 equal servings. The chickpeas leads, followed by the almonds.
Wet chickpeas steam instead of roast, so pat them thoroughly dry with a towel before they go on the pan. Roast until they rattle when you shake the pan, then let them cool completely before bagging. They'll stay crisp for several days.
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Canned Chicken and Cracker Lunch Packs
Canned chicken is shelf stable and packs more protein per ounce than most lunch foods. With crackers and carrots, it's a lunch that needs no kitchen at all.
Season it up.
The nutrition: One pack comes to about 37 g protein, with 4 in all. The chicken carries the most, and the crackers comes next.
Canned chicken tastes plain on its own, so add mustard or hot sauce, which both keep without a refrigerator and turn the chicken into something you look forward to. Drain it before you pack it so the crackers stay crisp. Keep the can sealed until lunchtime.
Desk plan: Dried apricots add sweetness. It's a good emergency lunch for the whole week.
Salmon Pouch and Rice Cake Desk Kit
Pink salmon in a pouch is a desk drawer lunch with omega 3 fats and a lot of protein. Rice cakes and almonds give it crunch, and baby carrots keep it fresh.
The nutrition: Per kit, it's about 25 g protein (4 servings). Most of that comes from the salmon, with the almonds adding more.
Desk plan: Keep a few kits on hand. They're a safe bet for a day with no fridge.
Mash with mustard.
A packet of mustard stirred right into the pouch gives the salmon real flavor in a few seconds, and it's a good way to use up the packets that come with takeout. Rice cakes break easily, so pack them in a rigid container. Eat the salmon soon after you open it.
Jerky, Nut, and Fruit Trail Kit
Desk plan: Divide it into bags in advance. It's a lunch that's easy to eat at a keyboard.
The nutrition: About 23 g protein per bag (1 of 4). The jerky leads, followed by the almonds.
Beef jerky is one of the most protein dense foods you can keep in a drawer. Paired with nuts, seeds, and dried cranberries, it makes a trail mix style lunch.
Mind the sodium.
Jerky is salty, so choose a lower sodium brand and balance it with the sweet cranberries and plain nuts, which gives the bag a mix of flavors that doesn't get boring. Chewing takes time, so it feels filling. Add a piece of fresh fruit if you have one.
A Bag With Two Ice Packs
With an insulated bag and two ice packs, these 7 cold lunches stay safe until noon. None of them needs a microwave.
For more cold lunches, see our no stove lunches sorted by how you assemble them.
Turkey, Hummus, and Spinach Wraps
A turkey and hummus wrap holds together in a bag all morning. Hummus works as both spread and glue, and spinach adds a little crunch.
Desk plan: Make four on Sunday and eat them by Wednesday. It's a lunch that travels well.
Roll it tight.
Roll the wrap tightly and fold in the ends, and the filling stays put from the moment you pack it until the moment you unwrap it at your desk. Wrapping in parchment keeps the tortilla from drying out. Pack it next to two ice packs.
The nutrition: Each wrap has about 26 g protein, and the batch makes 4. The turkey carries the most, and the tortillas comes next.
Greek Chicken Pitas With Cucumber Yogurt
The nutrition: Count on roughly 50 g protein per pita, from 4 equal servings. Most of that comes from the chicken, with the pita adding more.
Rotisserie chicken, cucumber yogurt sauce, and pita make a lunch that tastes like a takeout order. Packed in separate containers, the pita stays soft and not soggy.
Pack in parts.
Keep the chicken mix, the extra sauce, and the pita in separate containers, and assemble them at your desk in about thirty seconds, which prevents a soggy pita. The Greek yogurt sauce adds protein, and the lemon keeps it bright.
Desk plan: Warm the pita in the office microwave if you like. It's the highest protein lunch in this group.
Chicken Salad Sandwiches With Grapes
Desk plan: Use the filling on greens too. It's a dependable lunch.
Chicken salad is a lunch classic, and Greek yogurt makes it lighter. Grapes add sweetness and celery adds crunch, so the filling has texture.
Build it at lunch.
The nutrition: One sandwich comes to about 41 g protein, with 4 in all. The chicken leads, followed by the bread.
A sandwich built at home gets soggy by noon, so pack the filling and the bread separately and put them together at your desk. The filling keeps well in the refrigerator for several days. Toast the bread first for extra crunch.
Cold Peanut Noodle Salad With Edamame
A cold noodle salad is easy to eat at a desk, and edamame adds plant protein. The peanut sauce clings to the spaghetti, so each forkful has flavor.
Rinse the noodles.
The nutrition: Per serving, it's about 24 g protein (4 servings). The pasta carries the most, and the edamame comes next.
Rinsing the spaghetti under cold water stops the cooking and washes off starch, so the noodles don't clump together in the container. Whisk the sauce until smooth and add warm water a spoonful at a time. It thickens in the refrigerator, so stir before eating.
Desk plan: Add a squeeze of lime. It's good cold, which is the whole point.
Mediterranean Tuna Pasta Salad
Tuna, white beans, and pasta make a salad that's filling enough for a long afternoon. A lemon and olive oil dressing keeps it light, so it isn't heavy with mayonnaise.
The nutrition: About 34 g protein per serving (1 of 4). Most of that comes from the tuna, with the pasta adding more.
Desk plan: Taste it cold before packing. It's better on day two.
Dress while damp.
Toss the rinsed pasta with the dressing while it's still slightly damp, and it absorbs the flavor instead of staying plain. Fold in the tuna and beans gently so they don't mash. Tomatoes go in last so they stay firm.
Chicken Cobb Salad Jars
Desk plan: Cook the bacon crisp so it crumbles. It's a salad that feels like a real meal.
The nutrition: Each jar has about 45 g protein, and the batch makes 4. The chicken leads, followed by the eggs.
A Cobb salad has protein in every layer, with chicken, egg, bacon, and blue cheese. In a jar, the dressing sits at the bottom, away from the lettuce.
Layer it right.
Start with the dressing, then the sturdy tomatoes and chicken, then the eggs, bacon, and cheese, and finish with lettuce at the top. When you tip the jar into a bowl, everything lands in order. The lettuce stays crisp for days this way.
Cold Black Bean and Chicken Burrito Wraps
A cold burrito wrap needs no microwave, and black beans and chicken make it hearty. A little mashed bean in the middle holds the filling together.
Desk plan: Add hot sauce at your desk. Wraps keep well for three days.
Mash some beans.
Mashing half the beans makes a thick paste that binds the filling, and the wrap doesn't fall apart when you bite it. Keep the lettuce dry and place it in the center. Wrap in parchment, then in foil if you like.
The nutrition: Count on roughly 40 g protein per wrap, from 4 equal servings. The chicken carries the most, and the cheddar comes next.
A Thermos Keeps It Hot
A well warmed thermos holds soup and stew hot for hours. These 6 are thick enough to stay hot and filling enough to carry you through the afternoon.
For more soups and sandwiches, see our soup and sandwich lunches.
Chicken Noodle Soup for the Thermos
The nutrition: One serving comes to about 29 g protein, with 4 in all. Most of that comes from the chicken, with the noodles adding more.
Chicken noodle soup stays hot in a good thermos, and it's the easiest warm lunch to carry. Chicken thighs add protein and stay tender.
Warm the thermos.
Fill the thermos with boiling water for a few minutes before you pack the soup, then empty it and add the steaming soup. This keeps the soup above 140°F until noon, where it would otherwise cool quickly. Keep the lid shut until lunch.
Desk plan: Slightly undercook the noodles. They'll finish softening in the thermos.
Turkey and Bean Chili
Desk plan: Bring crackers or tortilla chips. It's the warmest lunch you can pack.
Chili is the ideal thermos lunch, because it improves as it sits and holds heat well. Two kinds of beans and ground turkey give it protein from two sources.
Simmer until thick.
The nutrition: Per serving, it's about 32 g protein (4 servings). The turkey leads, followed by the kidney beans.
A thick chili stays hot longer in the thermos than a thin soup, so simmer it until it clings to a spoon. Reheat it until it's steaming before it goes in the thermos. Top with cheese at your desk.
Lentil and Sausage Soup
Lentils and smoked sausage make a soup that's thick, savory, and full of protein. It heats well in a thermos and tastes better after a few hours.
Brown the sausage.
The nutrition: About 22 g protein per serving (1 of 4). The lentils carries the most, and the sausage comes next.
Browning the sausage first gives the soup a deeper flavor, because the fat seasons the vegetables as they cook and the lentils soak all of it up. Lentils cook in thirty minutes with no soaking. The soup thickens as it sits, so thin it when you reheat.
Desk plan: Use brown or green lentils. Red ones turn to mush.
Beef and Barley Stew
Beef and barley stew is a comfort lunch for a cold day, and the barley keeps you full. It's hearty enough to hold up in a thermos.
The nutrition: Each serving has about 33 g protein, and the batch makes 4. Most of that comes from the beef, with the barley adding more.
Desk plan: Pack in a wide mouth thermos. The barley absorbs broth, so add extra.
Cook it low and slow.
Beef stew meat needs about 45 minutes before it turns tender, so don't rush it, and add the barley afterward because it cooks faster and would turn to mush otherwise. Stew improves when it's made a day ahead, because the flavors settle.
White Bean and Chicken Soup With Kale
Desk plan: Squeeze lemon on top. It's a soup that holds up in a thermos.
The nutrition: Count on roughly 40 g protein per serving, from 4 equal servings. The chicken leads, followed by the white beans.
A white bean and chicken soup is simple and creamy without any cream. Mashing a few beans thickens the broth, and kale adds color.
Mash a few beans.
Press about a third of the beans against the side of the pot with a spoon, and the broth turns thick and creamy. Add the kale near the end so it stays green. Rotisserie chicken saves time and is already seasoned.
Curried Chickpea and Chicken Stew
Chickpeas, chicken, and coconut milk make a stew that's warm and mild. It's a good choice if you want something filling without much heat.
Desk plan: Serve over rice if you have a container. Use mild curry powder.
Bloom the curry.
Cook the curry powder in oil for a minute before adding anything wet, and it loses its raw, dusty taste and turns warm and round. Simmer until the stew thickens a little, then fold in the spinach so it wilts. It keeps well in a thermos.
The nutrition: One serving comes to about 36 g protein, with 4 in all. The chicken carries the most, and the chickpeas comes next.
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An Office Fridge and Microwave
If you have a shared fridge and a microwave, these 7 lunches reheat evenly and taste as good on day four as on day one.
For more reheating lunches, see our reheatable work lunches.
Chicken Fried Rice
The nutrition: Per serving, it's about 44 g protein (4 servings). Most of that comes from the chicken, with the eggs adding more.
Fried rice reheats well in an office microwave, and chicken and eggs make it a full lunch. Cold rice gives the best texture, so make it the night before.
Use cold rice.
Rice that has chilled overnight fries into separate grains, while fresh rice turns sticky and clumps in the pan, so cook it the night before and spread it out to cool. Scramble the eggs first and fold them in at the end.
Desk plan: Stir halfway through the microwave. It's the lunch most people finish.
Chicken Burrito Bowls With Rice and Beans
Desk plan: Add lettuce after heating. It's a lunch that never gets boring.
A burrito bowl takes a few minutes to put together, and it reheats evenly in the microwave. Chicken thighs stay juicy even after a second heating.
Salsa goes on top.
The nutrition: About 44 g protein per serving (1 of 4). The chicken leads, followed by the black beans.
Pack the salsa in a small cup, or add it after you reheat, because salsa heated in the microwave can splatter. Slice the chicken thin so it warms through. The bowl keeps for four days in the refrigerator.
Turkey Meatballs and Pasta
Turkey meatballs and pasta are a lunch that reheats beautifully, and the sauce keeps the noodles moist. It's a familiar flavor that suits almost everyone.
Sauce the pasta.
The nutrition: Each serving has about 34 g protein, and the batch makes 4. The turkey carries the most, and the pasta comes next.
Toss the pasta with plenty of marinara sauce, because the noodles absorb liquid in the refrigerator and dry out otherwise. The meatballs bake in the oven in under twenty minutes. Reheat until a thermometer reads 165°F.
Desk plan: Freeze extra portions. It's a classic that doesn't fail.
Teriyaki Chicken and Broccoli Rice Bowls
Teriyaki chicken and broccoli over rice is a lunch that holds up all week. The sauce glazes the chicken, and the broccoli stays bright when it isn't overcooked.
The nutrition: Count on roughly 42 g protein per serving, from 4 equal servings. Most of that comes from the chicken, with the rice adding more.
Desk plan: Add sesame seeds if you have some. It's a dependable meal prep lunch.
Don't overcook the broccoli.
Cook the frozen broccoli just until it's tender, because the microwave will cook it more when you reheat the container at your desk, and you don't want it to turn soft. The sauce thickens quickly with cornstarch, so watch the pan. Pack the rice and chicken together.
Beef and Vegetable Stir Fry Noodles
Desk plan: Reheat for a shorter time. It's the beefiest lunch on the list.
The nutrition: One serving comes to about 34 g protein, with 4 in all. The steak leads, followed by the pasta.
Flank steak, peppers, and cabbage over spaghetti make a lunch with the feel of takeout. Thin slices of beef cook in minutes and reheat tenderly.
Slice against the grain.
Cutting across the grain shortens the muscle fibers, which is why the beef stays tender even after it's been reheated in an office microwave. Cook the beef quickly over high heat and set it aside so it doesn't toughen. Toss everything together at the end.
Chicken Mac and Cheese With Broccoli
Mac and cheese with chicken and broccoli is a comfort lunch with real protein. A sauce made from scratch reheats creamier than a boxed version.
Desk plan: Freeze some in single portions. It's a lunch that feels like a treat.
Make the sauce thick.
A thick sauce thins slightly as the macaroni absorbs liquid, so make it a bit richer than you think necessary. Stir in the cheese off the heat so it stays smooth. Add a splash of milk when you reheat.
The nutrition: Per serving, it's about 51 g protein (4 servings). The chicken carries the most, and the cheddar comes next.
Turkey Shepherd Pie Jars
The nutrition: About 26 g protein per jar (1 of 4). Most of that comes from the turkey, with the potatoes adding more.
Shepherd's pie in a jar is a hot lunch that's neat to carry. Ground turkey, peas, and carrots go underneath, and mashed potatoes seal the top.
Cool before sealing.
Let the filling cool before topping it with potatoes, so the mash doesn't sink into the meat and turn the top layer soggy. Use microwave safe jars and remove the metal lid before heating. A short rest after reheating lets the heat even out.
Desk plan: Make four at once. They stay good for a few days.
A Kettle and Five Minutes
A kettle or hot tap is enough to turn dry ingredients into a hot lunch. These 6 are built at your desk in about five minutes.
For more bowls, see our lunch bowls and plates.
Chickpea Couscous Bowls Made With Hot Water
Desk plan: Pack the dressing in a tiny jar. It's a lunch that takes five minutes.
Couscous needs only hot water, so a kettle at the office is the whole kitchen. Chickpeas and feta make it a filling bowl, and the olive oil dressing is simple.
Cover and wait.
The nutrition: Each serving has about 23 g protein, and the batch makes 4. The chickpeas leads, followed by the couscous.
Pour the boiling water over the couscous, close the lid, and leave it alone for five minutes, then fluff it with a fork. Keep the chickpeas, feta, and vegetables cold until you add them. The couscous will be warm and the toppings cool.
Tofu and Edamame Instant Noodle Bowls
Instant noodles get a major upgrade with tofu, edamame, and carrots. Skipping the seasoning packet cuts the salt, and soy sauce with sesame oil adds flavor.
Skip the packet.
The nutrition: Count on roughly 22 g protein per serving, from 4 equal servings. The tofu carries the most, and the noodles comes next.
The seasoning packet carries most of the sodium, so replace it with a little soy sauce and sesame oil, which gives you control over the salt and a much better flavor. Cover the noodles with boiling water for four minutes, then stir. Tofu is already cooked.
Desk plan: Use a bowl with a lid. It's cheap, fast, and filling.
Savory Protein Oatmeal Cups With Hot Water
Oatmeal doesn't have to be a breakfast, and Greek yogurt and peanut butter make it a lunch with plenty of protein. All you need is hot water.
The nutrition: One cup comes to about 22 g protein, with 4 in all. Most of that comes from the Greek yogurt, with the oats adding more.
Desk plan: Use instant oats for speed. It's a lunch with a sweet streak.
Add the yogurt last.
Add the yogurt after the oats have softened so the heat doesn't thin it, and stir in the peanut butter while it's still warm so it melts. Banana slices go on top just before you eat. Keep the yogurt cold until then.
Cottage Cheese and Smoked Salmon Desk Plates
Desk plan: Choose large curd cottage cheese. Check with your doctor about smoked fish if you're pregnant.
The nutrition: Per plate, it's about 27 g protein (4 servings). The cottage cheese leads, followed by the salmon.
Cottage cheese with smoked salmon, cucumber, and tomato is a cold plate that needs no heating. It's a protein rich lunch with a deli feel.
Keep it cold.
Both cottage cheese and smoked salmon are perishable, so keep them in an insulated bag with ice packs and eat within two hours of taking them out. Pack the crackers separately so they stay crisp. A few capers add a salty burst.
Chicken Lettuce Cups With Peanut Sauce
Chicken lettuce cups are light and crisp, with a peanut sauce that adds richness. They're easy to eat without a fork, which is handy at a desk.
Desk plan: Use butter lettuce for the best cups. It's a fresh lunch with no bread.
Keep lettuce dry.
Wash and dry the lettuce leaves well and store them in a bag with a paper towel, and they stay crisp for the day. Mix the chicken and vegetables with a little of the sauce, and keep the rest on the side. Fill the cups at the last moment.
The nutrition: About 44 g protein per plate (1 of 4). The chicken carries the most, and the peanut butter comes next.
Tuna and Avocado Rice Cake Stacks
The nutrition: Each plate has about 25 g protein, and the batch makes 4. Most of that comes from the tuna, with the rice cake adding more.
Tuna on an avocado covered rice cake is a quick lunch with a crunchy base. Lemon juice in the avocado keeps it green until lunchtime.
Add lemon juice.
Lemon juice slows the browning of mashed avocado, so it still looks green at noon even after a morning in the bag. Pack the avocado and the rice cakes separately so the rice cakes don't turn soft. Assemble at your desk, then eat right away.
Desk plan: Season with everything bagel seasoning. It's a lunch that takes two minutes.
Keeping Lunch Safe Until You Eat It
The USDA's safe temperature chart lists 165°F for poultry and reheated leftovers, and bacteria multiply quickly between 40°F and 140°F. Perishable food shouldn't sit out more than 2 hours, or 1 hour above 90°F, per the USDA.
- Pack cold lunches in an insulated bag with at least two ice or gel packs, per the USDA.
- For a thermos, fill it with boiling water first, then heat the food to 165°F, empty the water, and pack the food.
- Keep the thermos sealed until you eat.
- Throw away perishable leftovers that sat out more than 2 hours.
Time and Protein at a Glance
Use this list to plan your prep day. Times include cooking and chilling, and protein is per serving.
- Tuna Pouch and Cracker Desk Kit: 10 min, about 28 g protein per kit
- Peanut Butter, Banana, and Pumpkin Seed Sandwich: 10 min, about 22 g protein per sandwich
- Roasted Chickpea and Nut Snack Mix: 40 min, about 23 g protein per bag
- Canned Chicken and Cracker Lunch Packs: 10 min, about 37 g protein per pack
- Salmon Pouch and Rice Cake Desk Kit: 10 min, about 25 g protein per kit
- Jerky, Nut, and Fruit Trail Kit: 10 min, about 23 g protein per bag
- Turkey, Hummus, and Spinach Wraps: 15 min, about 26 g protein per wrap
- Greek Chicken Pitas With Cucumber Yogurt: 15 min, about 50 g protein per pita
- Chicken Salad Sandwiches With Grapes: 15 min, about 41 g protein per sandwich
- Cold Peanut Noodle Salad With Edamame: 27 min, about 24 g protein per serving
- Mediterranean Tuna Pasta Salad: 27 min, about 34 g protein per serving
- Chicken Cobb Salad Jars: 37 min, about 45 g protein per jar
- Cold Black Bean and Chicken Burrito Wraps: 15 min, about 40 g protein per wrap
- Chicken Noodle Soup for the Thermos: 50 min, about 29 g protein per serving
- Turkey and Bean Chili: 55 min, about 32 g protein per serving
- Lentil and Sausage Soup: 55 min, about 22 g protein per serving
- Beef and Barley Stew: 1 hr 35 min, about 33 g protein per serving
- White Bean and Chicken Soup With Kale: 45 min, about 40 g protein per serving
- Curried Chickpea and Chicken Stew: 35 min, about 36 g protein per serving
- Chicken Fried Rice: 30 min, about 44 g protein per serving
- Chicken Burrito Bowls With Rice and Beans: 40 min, about 44 g protein per serving
- Turkey Meatballs and Pasta: 50 min, about 34 g protein per serving
- Teriyaki Chicken and Broccoli Rice Bowls: 35 min, about 42 g protein per serving
- Beef and Vegetable Stir Fry Noodles: 30 min, about 34 g protein per serving
- Chicken Mac and Cheese With Broccoli: 35 min, about 51 g protein per serving
- Turkey Shepherd Pie Jars: 55 min, about 26 g protein per jar
- Chickpea Couscous Bowls Made With Hot Water: 10 min, about 23 g protein per serving
- Tofu and Edamame Instant Noodle Bowls: 10 min, about 22 g protein per serving
- Savory Protein Oatmeal Cups With Hot Water: 10 min, about 22 g protein per cup
- Cottage Cheese and Smoked Salmon Desk Plates: 10 min, about 27 g protein per plate
- Chicken Lettuce Cups With Peanut Sauce: 15 min, about 44 g protein per plate
- Tuna and Avocado Rice Cake Stacks: 15 min, about 25 g protein per plate
How I Counted Protein
I multiplied typical USDA FoodData Central values by the weights on each card, then divided by the servings. Canned beans and fish are counted drained, so the numbers are estimates.
Brands vary a lot for jerky, hummus, and rotisserie chicken, so check your label if you're counting closely.
Where These Cards Differ From Typical Versions
Most work lunch lists show a dish and skip the logistics. These tell you what gear each lunch needs and how long it stays safe. For a cheap version of the same idea, see our cheap lunches sorted by pantry staple.
Questions About Protein Lunches for Work
Which lunch has the most protein?
Chicken Mac and Cheese With Broccoli leads at about 51 grams per serving, followed by Greek Chicken Pitas With Cucumber Yogurt at about 50 grams and Chicken Cobb Salad Jars at about 45. The lowest's the Peanut Butter, Banana, and Pumpkin Seed Sandwich at about 22 grams.
How long can a packed lunch sit out?
Perishable food shouldn't sit out more than 2 hours, or 1 hour above 90°F, per the USDA. An insulated bag with two ice packs helps keep it cold until lunch.
Which lunches work without any refrigerator?
The six desk drawer lunches do, as long as you eat them soon after opening. The thermos soups also work if the thermos was warmed first.
How long do these lunches keep?
Most keep 3 to 4 days in the refrigerator, per FoodSafety.gov. Soups, chili, and mac and cheese also freeze for 2 to 3 months. For more chili ideas, see our high protein chili dishes.
Are these numbers exact?
No. They're estimates based on typical USDA values, and your brands will vary.
1. Tuna Pouch and Cracker Desk Kit
Approx. 28g ProteinIngredients: 4 pouches (2.5 oz each, 71 g) tuna, about 284 g; 6 oz (170 g) whole grain crackers; 4 single serve packets (about 28 g each) almonds, 112 g; 4 small apples (150 g each, 600 g); 4 packets mustard or lemon juice.
Step 1: Divide the crackers and almonds into 4 resealable bags.
Step 2: Add 1 tuna pouch and 1 apple to each kit with a packet of mustard or lemon juice.
Step 3: Keep the kits in a drawer or bag until lunch. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
2. Peanut Butter, Banana, and Pumpkin Seed Sandwich
Approx. 22g ProteinIngredients: 8 slices whole grain bread (40 g each, 320 g); 3/4 cup (192 g) peanut butter; 2 bananas, sliced (240 g); 1/4 cup (35 g) pumpkin seeds; 1 tbsp honey.
Step 1: Spread the peanut butter on all the bread slices and drizzle half with the honey.
Step 2: Top with the banana slices and pumpkin seeds and close the sandwiches.
Step 3: Wrap each in parchment. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
3. Roasted Chickpea and Nut Snack Mix
Approx. 23g ProteinIngredients: 2 cans (15 oz each) chickpeas, drained (510 g); 1 cup (140 g) almonds; 1/2 cup (70 g) pumpkin seeds; 1/2 cup (75 g) raisins; 1 tbsp olive oil; 1 tsp smoked paprika; 1/4 tsp salt.
Step 1: Heat the oven to 400°F. Dry the chickpeas well, toss with the olive oil, smoked paprika, and salt, and roast 30 minutes, until crisp.
Step 2: Cool completely and mix with the almonds, pumpkin seeds, and raisins.
Step 3: Pack into 4 bags. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
4. Canned Chicken and Cracker Lunch Packs
Approx. 37g ProteinIngredients: 3 cans (10 oz each, 283 g) chicken, drained (570 g); 6 oz (170 g) whole grain crackers; 4 tbsp (60 g) mustard or hot sauce; 2 cups (300 g) baby carrots; 4 oz (113 g) dried apricots.
Step 1: Divide the chicken into 4 small containers with a spoonful of mustard or hot sauce.
Step 2: Pack each with crackers, baby carrots, and dried apricots.
Step 3: Keep the chicken sealed until lunch. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
5. Salmon Pouch and Rice Cake Desk Kit
Approx. 25g ProteinIngredients: 4 pouches (3 oz each, 85 g) pink salmon, about 340 g; 12 plain rice cakes (9 g each, 108 g); 1/2 cup (70 g) almonds; 2 cups (300 g) baby carrots; 4 packets mustard.
Step 1: Divide the rice cakes and almonds into 4 resealable bags.
Step 2: Add 1 salmon pouch, a handful of baby carrots, and a packet of mustard to each kit.
Step 3: Keep the kits in a drawer or bag until lunch. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
6. Jerky, Nut, and Fruit Trail Kit
Approx. 23g ProteinIngredients: 6 oz (170 g) beef jerky; 1/2 cup (70 g) almonds; 1/4 cup (35 g) pumpkin seeds; 1/2 cup (75 g) dried cranberries; 4 oz (113 g) whole grain crackers.
Step 1: Divide the jerky, almonds, and pumpkin seeds into 4 bags.
Step 2: Add the dried cranberries to each bag.
Step 3: Pack the crackers on the side. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
7. Turkey, Hummus, and Spinach Wraps
Approx. 26g ProteinIngredients: 4 large flour tortillas (65 g each, 260 g); 10 oz (280 g) sliced deli turkey; 1/2 cup (125 g) hummus; 4 slices (80 g) provolone cheese; 2 cups (60 g) baby spinach; 1 red bell pepper, sliced (150 g).
Step 1: Spread the hummus on each tortilla, leaving a border.
Step 2: Layer the provolone cheese, turkey, spinach, and bell pepper in the center.
Step 3: Fold in the sides, roll tightly, and wrap in parchment. Pack with at least two ice or gel packs in an insulated bag, and eat within 2 hours of taking it out. Refrigerate leftovers and eat within 3 to 4 days.
8. Greek Chicken Pitas With Cucumber Yogurt
Approx. 50g ProteinIngredients: 1 1/4 lb (570 g) shredded rotisserie chicken; 4 pita breads (60 g each, 240 g); 1 cup (240 g) plain Greek yogurt; 1 cucumber, diced (300 g); 1 cup (170 g) cherry tomatoes, halved; 2 tbsp lemon juice; 1 tsp dried oregano; 1/4 tsp salt.
Step 1: Stir the Greek yogurt, cucumber, lemon juice, oregano, and salt together.
Step 2: Toss the chicken and tomatoes with half the sauce.
Step 3: Pack the chicken mix, the remaining sauce, and the pita separately and fill at lunch. Pack with at least two ice or gel packs in an insulated bag, and eat within 2 hours of taking it out. Refrigerate leftovers and eat within 3 to 4 days.
9. Chicken Salad Sandwiches With Grapes
Approx. 41g ProteinIngredients: 1 lb (450 g) shredded rotisserie chicken; 8 slices whole grain bread (40 g each, 320 g); 1/2 cup (120 g) plain Greek yogurt; 1 cup (150 g) halved grapes; 2 celery ribs, diced (80 g); 1 tbsp Dijon mustard; 1/4 tsp salt.
Step 1: Stir the Greek yogurt, Dijon mustard, and salt together.
Step 2: Fold in the chicken, grapes, and celery.
Step 3: Pack the filling and bread apart and build the sandwiches at lunch. Pack with at least two ice or gel packs in an insulated bag, and eat within 2 hours of taking it out. Refrigerate leftovers and eat within 3 to 4 days.
10. Cold Peanut Noodle Salad With Edamame
Approx. 24g ProteinIngredients: 10 oz (280 g) dry spaghetti; 2 cups (300 g) shelled edamame; 2 carrots, shredded (120 g); 1 cucumber, sliced (300 g); 1/4 cup (64 g) peanut butter; 3 tbsp (48 g) soy sauce; 1 tbsp rice vinegar; 1 tbsp honey; Water for boiling the spaghetti and thinning the sauce.
Step 1: Boil the spaghetti in water, adding the edamame for the last 3 minutes, then drain and rinse under cold water.
Step 2: Whisk the peanut butter, soy sauce, rice vinegar, honey, and 3 tablespoons of warm water until smooth.
Step 3: Toss the spaghetti, edamame, carrots, and cucumber with the sauce. Pack with at least two ice or gel packs in an insulated bag, and eat within 2 hours of taking it out. Refrigerate leftovers and eat within 3 to 4 days.
11. Mediterranean Tuna Pasta Salad
Approx. 34g ProteinIngredients: 8 oz (225 g) dry rotini; 3 cans (5 oz each, 142 g) tuna, drained (340 g); 1 can (15 oz) white beans, drained (255 g); 1 cup (170 g) cherry tomatoes, halved; 1/4 cup (35 g) olives; 3 tbsp olive oil; 3 tbsp lemon juice; 1/4 tsp salt; Water for boiling the rotini.
Step 1: Boil the rotini in water until al dente, drain, and rinse under cold water.
Step 2: Whisk the olive oil, lemon juice, and salt and toss with the rotini.
Step 3: Fold in the tuna, white beans, tomatoes, and olives. Pack with at least two ice or gel packs in an insulated bag, and eat within 2 hours of taking it out. Refrigerate leftovers and eat within 3 to 4 days.
12. Chicken Cobb Salad Jars
Approx. 45g ProteinIngredients: 1 lb (450 g) shredded rotisserie chicken; 4 large eggs (50 g each, 200 g); 4 slices bacon, cooked and crumbled (about 30 g); 2 oz (56 g) blue cheese, crumbled; 2 cups (340 g) cherry tomatoes, halved; 6 cups (225 g) chopped romaine lettuce; 1/2 cup (120 g) plain Greek yogurt; 2 tbsp lemon juice; Water for boiling the eggs.
Step 1: Boil the eggs in water for 10 minutes, cool, peel, and chop.
Step 2: Stir the Greek yogurt and lemon juice and spoon into the bottom of 4 jars.
Step 3: Layer the tomatoes, chicken, eggs, bacon, blue cheese, and lettuce on top, in that order. Pack with at least two ice or gel packs in an insulated bag, and eat within 2 hours of taking it out. Refrigerate leftovers and eat within 3 to 4 days.
13. Cold Black Bean and Chicken Burrito Wraps
Approx. 40g ProteinIngredients: 4 large flour tortillas (65 g each, 260 g); 1 can (15 oz) black beans, drained (255 g); 12 oz (340 g) shredded rotisserie chicken; 4 oz (113 g) shredded cheddar cheese; 1/2 cup (125 g) salsa; 1 cup (50 g) shredded lettuce.
Step 1: Mash half the black beans and mix with the whole beans and salsa.
Step 2: Layer the bean mix, chicken, cheddar cheese, and lettuce on each tortilla.
Step 3: Fold in the sides, roll tightly, and wrap in parchment. Pack with at least two ice or gel packs in an insulated bag, and eat within 2 hours of taking it out. Refrigerate leftovers and eat within 3 to 4 days.
14. Chicken Noodle Soup for the Thermos
Approx. 29g ProteinIngredients: 1 lb (450 g) boneless skinless chicken thighs; 6 oz (170 g) dry egg noodles; 3 carrots, sliced (180 g); 3 celery ribs, sliced (120 g); 1 yellow onion, diced (150 g); 2 garlic cloves (6 g); 8 cups chicken broth; 1 tsp dried thyme; 1 tbsp vegetable oil; 1/2 tsp salt; Boiling water for warming the thermos.
Step 1: Cook the onion, carrots, and celery in the vegetable oil for 6 minutes, then add the garlic and thyme for 1 minute.
Step 2: Add the chicken broth and chicken thighs and simmer 15 minutes, until a thermometer reads 165°F. Shred the chicken, return it to the pot, and add the egg noodles and salt for 7 minutes.
Step 3: Reheat a portion until steaming. Heat to at least 165°F, pour into a thermos you've warmed with boiling water, and keep it sealed until lunch. Cool leftovers within 2 hours, refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
15. Turkey and Bean Chili
Approx. 32g ProteinIngredients: 1 lb (450 g) ground turkey; 1 can (15 oz) kidney beans, drained (255 g); 1 can (15 oz) black beans, drained (255 g); 1 can (28 oz) crushed tomatoes (794 g); 1 yellow onion, diced (150 g); 3 garlic cloves (9 g); 2 tbsp chili powder; 1 tsp ground cumin; 1 tbsp vegetable oil; 1/2 tsp salt; Boiling water for warming the thermos.
Step 1: Brown the turkey and onion in the vegetable oil for 8 minutes, until no pink remains and a thermometer reads 165°F, then add the garlic, chili powder, and cumin for 1 minute.
Step 2: Add the kidney beans, black beans, tomatoes, and salt and simmer 25 minutes, until thick.
Step 3: Reheat a portion until steaming. Heat to at least 165°F, pour into a thermos you've warmed with boiling water, and keep it sealed until lunch. Cool leftovers within 2 hours, refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
16. Lentil and Sausage Soup
Approx. 22g ProteinIngredients: 1 cup (200 g) dry brown lentils, rinsed; 8 oz (225 g) smoked sausage, sliced; 2 carrots, diced (120 g); 2 celery ribs, diced (80 g); 1 yellow onion, diced (150 g); 3 garlic cloves (9 g); 1 can (14.5 oz) diced tomatoes (411 g); 6 cups chicken broth; 1 tbsp vegetable oil; Boiling water for warming the thermos.
Step 1: Brown the sausage in the vegetable oil for 4 minutes, then add the onion, carrots, and celery for 6 minutes and the garlic for 1 minute.
Step 2: Add the lentils, tomatoes, and chicken broth and simmer 30 minutes, until the lentils are tender.
Step 3: Reheat a portion until steaming. Heat to at least 165°F, pour into a thermos you've warmed with boiling water, and keep it sealed until lunch. Cool leftovers within 2 hours, refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
17. Beef and Barley Stew
Approx. 33g ProteinIngredients: 1 1/4 lb (570 g) beef stew meat, cubed; 3/4 cup (150 g) pearl barley; 3 carrots, sliced (180 g); 2 celery ribs, sliced (80 g); 1 yellow onion, diced (150 g); 2 tbsp tomato paste; 6 cups beef broth; 1 tbsp vegetable oil; 1/2 tsp salt; Boiling water for warming the thermos.
Step 1: Brown the beef in the vegetable oil in two batches, 3 minutes each, and set aside. Cook the onion, carrots, and celery in the same pot for 5 minutes.
Step 2: Add the tomato paste, beef broth, beef, and salt and simmer 45 minutes, then add the barley and simmer 25 minutes, until both are tender and the beef reads at least 145°F.
Step 3: Reheat a portion until steaming. Heat to at least 165°F, pour into a thermos you've warmed with boiling water, and keep it sealed until lunch. Cool leftovers within 2 hours, refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
18. White Bean and Chicken Soup With Kale
Approx. 40g ProteinIngredients: 1 lb (450 g) shredded rotisserie chicken; 2 cans (15 oz each) white beans, drained (510 g); 2 cups (70 g) chopped kale; 1 yellow onion, diced (150 g); 3 garlic cloves (9 g); 6 cups chicken broth; 1 tsp Italian seasoning; 1 tbsp vegetable oil; Boiling water for warming the thermos.
Step 1: Cook the onion in the vegetable oil for 5 minutes, then add the garlic and Italian seasoning for 1 minute.
Step 2: Add the white beans and chicken broth and simmer 15 minutes, mashing a few beans against the pot to thicken it.
Step 3: Add the chicken and kale for 5 minutes, until a thermometer reads 165°F. Heat to at least 165°F, pour into a thermos you've warmed with boiling water, and keep it sealed until lunch. Cool leftovers within 2 hours, refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
19. Curried Chickpea and Chicken Stew
Approx. 36g ProteinIngredients: 2 cans (15 oz each) chickpeas, drained (510 g); 12 oz (340 g) cooked diced chicken; 1 can (14.5 oz) diced tomatoes (411 g); 5 oz (140 g) baby spinach; 1 cup (240 g) coconut milk; 1 yellow onion, diced (150 g); 3 garlic cloves (9 g); 1 tbsp curry powder; 1 tbsp vegetable oil; 1/2 tsp salt; Boiling water for warming the thermos.
Step 1: Cook the onion in the vegetable oil for 5 minutes, then add the garlic and curry powder for 1 minute.
Step 2: Add the chickpeas, chicken, tomatoes, coconut milk, and salt and simmer 15 minutes.
Step 3: Stir in the spinach until it wilts. Heat to at least 165°F, pour into a thermos you've warmed with boiling water, and keep it sealed until lunch. Cool leftovers within 2 hours, refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
20. Chicken Fried Rice
Approx. 44g ProteinIngredients: 1 lb (450 g) cooked diced chicken; 4 cups cooked rice, cold (about 780 g); 4 large eggs (50 g each, 200 g); 1 cup (150 g) frozen mixed vegetables; 3 scallions, sliced (45 g); 3 tbsp (48 g) soy sauce; 2 tbsp vegetable oil.
Step 1: Scramble the eggs in 1 tablespoon of the vegetable oil until set and cooked through, and set aside.
Step 2: Cook the vegetables and chicken in the remaining oil for 5 minutes, add the rice for 4 minutes, until hot and 165°F, then stir in the eggs, soy sauce, and scallions.
Step 3: Pack into 4 containers. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave.
21. Chicken Burrito Bowls With Rice and Beans
Approx. 44g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken thighs; 1 can (15 oz) black beans, drained (255 g); 3 cups cooked rice (about 585 g); 1 cup (150 g) corn; 1/2 cup (125 g) salsa; 2 tsp chili powder; 1/2 tsp salt; 1 tbsp vegetable oil.
Step 1: Toss the chicken with the chili powder and salt and cook in the vegetable oil for 8 minutes, until a thermometer reads 165°F, then slice.
Step 2: Warm the black beans and corn together for 3 minutes.
Step 3: Divide the rice, chicken, beans, corn, and salsa among 4 containers. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave.
22. Turkey Meatballs and Pasta
Approx. 34g ProteinIngredients: 1 lb (450 g) ground turkey; 8 oz (225 g) dry penne; 2 cups (500 g) marinara sauce; 1/4 cup (25 g) grated Parmesan; 1/4 cup (15 g) panko bread crumbs; 1 large egg (50 g); 1 tsp Italian seasoning; 1/2 tsp salt; Water for boiling the penne.
Step 1: Mix the turkey, panko, egg, Parmesan, Italian seasoning, and salt and shape into 16 meatballs. Bake at 400°F for 18 minutes, until a thermometer reads 165°F.
Step 2: Boil the penne in water until al dente and drain.
Step 3: Toss the penne with the marinara sauce and meatballs. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F in the microwave.
23. Teriyaki Chicken and Broccoli Rice Bowls
Approx. 42g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken thighs, cubed; 3 cups cooked rice (about 585 g); 1 lb (450 g) frozen broccoli florets; 1/4 cup (64 g) soy sauce; 2 tbsp honey; 1 tbsp cornstarch; 1/2 cup water; 1 tbsp vegetable oil.
Step 1: Whisk the soy sauce, honey, cornstarch, and water together.
Step 2: Cook the chicken in the vegetable oil for 7 minutes, add the broccoli for 4 minutes, then pour in the sauce and cook 2 minutes, until thick and a thermometer reads 165°F.
Step 3: Divide the rice and the chicken among 4 containers. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave.
24. Beef and Vegetable Stir Fry Noodles
Approx. 34g ProteinIngredients: 1 lb (450 g) flank steak, sliced thin; 8 oz (225 g) dry spaghetti; 2 bell peppers, sliced (300 g); 2 cups (140 g) shredded green cabbage; 3 garlic cloves (9 g); 1/4 cup (64 g) soy sauce; 1 tbsp rice vinegar; 2 tbsp vegetable oil; Water for boiling the spaghetti.
Step 1: Boil the spaghetti in water until al dente and drain.
Step 2: Cook the beef in 1 tablespoon of the vegetable oil for 3 minutes and set aside. Cook the bell peppers and cabbage in the remaining oil for 4 minutes, adding the garlic for the last minute.
Step 3: Toss everything with the spaghetti, soy sauce, and rice vinegar, until the beef reads at least 145°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave.
25. Chicken Mac and Cheese With Broccoli
Approx. 51g ProteinIngredients: 10 oz (280 g) dry elbow macaroni; 12 oz (340 g) cooked diced chicken; 2 cups (180 g) broccoli florets; 8 oz (225 g) shredded cheddar cheese; 2 cups (480 g) milk; 2 tbsp butter; 2 tbsp all purpose flour (16 g); 1/2 tsp salt; Water for boiling the macaroni.
Step 1: Boil the macaroni in water, adding the broccoli for the last 2 minutes, and drain.
Step 2: Melt the butter, whisk in the flour for 1 minute, then whisk in the milk and cook until thick. Off the heat, stir in the cheddar cheese and salt.
Step 3: Fold in the macaroni, broccoli, and chicken and heat until steaming. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F in the microwave.
26. Turkey Shepherd Pie Jars
Approx. 26g ProteinIngredients: 1 lb (450 g) ground turkey; 1 1/2 lb (680 g) potatoes, peeled and cubed; 1 cup (150 g) frozen peas and carrots; 1 yellow onion, diced (150 g); 2 tbsp tomato paste; 1 cup beef broth; 1/3 cup (80 g) milk; 2 tbsp butter; 1/2 tsp salt; Water for boiling the potatoes.
Step 1: Boil the potatoes in water for 15 minutes, drain, and mash with the milk, butter, and half the salt.
Step 2: Brown the turkey and onion for 8 minutes, until no pink remains and a thermometer reads 165°F, then stir in the tomato paste, beef broth, peas and carrots, and remaining salt and simmer 5 minutes.
Step 3: Layer the filling and mashed potatoes in 4 jars. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F in the microwave.
27. Chickpea Couscous Bowls Made With Hot Water
Approx. 23g ProteinIngredients: 1 1/2 cups (270 g) dry couscous; 2 cans (15 oz each) chickpeas, drained (510 g); 4 oz (113 g) feta cheese, crumbled; 1 cucumber, diced (300 g); 1 cup (170 g) cherry tomatoes, halved; 2 tbsp olive oil; 2 tbsp lemon juice; 1 3/4 cups boiling water.
Step 1: Pack the couscous in 4 jars. At work, cover with the boiling water, close the lid, and let it sit 5 minutes.
Step 2: Fluff with a fork and stir in the olive oil and lemon juice.
Step 3: Top with the chickpeas, feta cheese, cucumber, and tomatoes. Keep the toppings cold in an insulated bag with ice packs until lunch. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
28. Tofu and Edamame Instant Noodle Bowls
Approx. 22g ProteinIngredients: 4 blocks (3 oz each, 85 g) dried instant ramen noodles, seasoning discarded (340 g); 14 oz (400 g) firm tofu, cubed; 1 cup (150 g) shelled edamame; 2 carrots, shredded (120 g); 3 tbsp (48 g) soy sauce; 2 tsp sesame oil; 6 cups boiling water.
Step 1: Pack the noodles, edamame, carrots, and tofu in 4 containers, keeping the tofu cold with an ice pack.
Step 2: At work, cover each with 1 1/2 cups of the boiling water for 4 minutes.
Step 3: Stir in the soy sauce and sesame oil. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
29. Savory Protein Oatmeal Cups With Hot Water
Approx. 22g ProteinIngredients: 2 cups (160 g) instant oats; 2 cups (480 g) plain Greek yogurt; 1/4 cup (64 g) peanut butter; 2 tbsp (30 g) chia seeds; 2 bananas, sliced (240 g); 1 tbsp honey; 2 cups boiling water.
Step 1: Divide the oats and chia seeds into 4 jars and pack the peanut butter in 4 small cups.
Step 2: At work, pour a half cup of the boiling water over each jar and let it sit 3 minutes.
Step 3: Stir in the peanut butter and honey and top with the Greek yogurt and banana. Keep the yogurt in an insulated bag with ice packs until lunch. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
30. Cottage Cheese and Smoked Salmon Desk Plates
Approx. 27g ProteinIngredients: 3 cups (680 g) cottage cheese; 4 oz (113 g) smoked salmon; 1 cucumber, sliced (300 g); 1 cup (170 g) cherry tomatoes, halved; 4 oz (113 g) whole grain crackers; 1 tbsp capers.
Step 1: Divide the cottage cheese among 4 containers.
Step 2: Add the smoked salmon, cucumber, tomatoes, and capers.
Step 3: Pack the crackers apart and keep everything in an insulated bag with ice packs. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
31. Chicken Lettuce Cups With Peanut Sauce
Approx. 44g ProteinIngredients: 1 1/4 lb (570 g) shredded rotisserie chicken; 12 butter lettuce leaves (about 150 g); 2 carrots, shredded (120 g); 1 cucumber, diced (300 g); 1/4 cup (64 g) peanut butter; 2 tbsp (32 g) soy sauce; 1 tbsp lime juice; 2 tbsp warm water.
Step 1: Whisk the peanut butter, soy sauce, lime juice, and warm water until smooth.
Step 2: Mix the chicken, carrots, and cucumber in a container and keep the lettuce leaves in a separate bag.
Step 3: At lunch, spoon the chicken into the lettuce leaves and drizzle with the sauce. Keep the chicken in an insulated bag with ice packs until then. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
32. Tuna and Avocado Rice Cake Stacks
Approx. 25g ProteinIngredients: 3 cans (5 oz each, 142 g) tuna, drained (340 g); 12 plain rice cakes (9 g each, 108 g); 1 avocado, mashed (150 g); 2 tbsp lemon juice; 1 cucumber, sliced (300 g); 1 tbsp everything bagel seasoning.
Step 1: Mix the tuna with half the lemon juice and pack it in a container.
Step 2: Mash the avocado with the remaining lemon juice and pack it separately with the rice cakes and cucumber.
Step 3: At lunch, spread the avocado on the rice cakes and top with the tuna, cucumber, and everything seasoning. Keep it in an insulated bag with ice packs until then. Pack in a dry container. Once opened, don't leave it out more than 2 hours, or 1 hour above 90°F.
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