Student athletes need lunches that are filling, portable, and practical enough for school days followed by practices, games, or training. Combining protein with carbohydrate-rich foods makes it easier to build a substantial lunch instead of relying on a few small snacks.
These 28 high protein lunches include wraps, sandwiches, rice bowls, salads, snack boxes, and make-ahead meals. Many can be prepared in batches, which makes weekday packing much easier. For more portable options, these high protein desk lunches are also useful for meal prep.
1. Chicken Caesar Wrap
A chicken Caesar wrap packs grilled chicken, crisp romaine, Parmesan, and creamy Caesar dressing into an easy handheld lunch. Using plenty of chicken makes it satisfying while the tortilla adds the carbohydrates needed for a more complete meal.
Wrap it tightly so it holds together in a lunchbox. Keeping the dressing fairly light also helps prevent the tortilla from becoming soggy before lunchtime.
2. BBQ Chicken Sandwich
Shredded chicken tossed with barbecue sauce makes an easy sandwich filling that can be prepared ahead. Add the chicken to a sturdy whole-grain bun with cheese, lettuce, or crunchy slaw for extra texture.
Cook a batch of chicken ahead and refrigerate individual portions for quick assembly. Keeping especially wet toppings separate until serving helps the bread stay fresh.
3. Turkey and Cheese Roll Ups
Turkey and cheese roll ups are useful when there is almost no time for lunch prep. Simply roll sliced turkey around cheese sticks or strips of cheddar and pair them with crackers, fruit, or vegetables.
They are also easy to portion into reusable lunch containers. Add whole-grain crackers and fresh fruit to turn the roll ups into a more substantial lunch.
4. Turkey Hummus Wrap
A layer of hummus gives this turkey wrap creaminess without requiring a complicated dressing. Add deli turkey, cucumber, shredded lettuce, and carrots before rolling everything tightly in a tortilla.
The crunchy vegetables keep the wrap interesting while the hummus adds extra flavor. For the best texture, pat washed vegetables dry before assembling.
5. Buffalo Chicken Wrap
Buffalo chicken wraps are a flavorful way to use cooked shredded chicken. Toss the chicken with buffalo sauce, then add lettuce, cheese, and a small amount of ranch or yogurt-based dressing.
You can control the heat by adjusting the amount of buffalo sauce. Pack extra dressing separately for dipping rather than adding too much inside the tortilla.
6. Chicken Quesadilla
Chicken quesadillas are easy to cook ahead and slice into lunchbox-friendly wedges. Chicken and melted cheese make the filling substantial, while the toasted tortilla keeps everything neatly contained.
Serve the wedges with salsa, guacamole, or Greek yogurt on the side. They can be eaten chilled when properly stored or reheated if a microwave is available.
7. Cottage Cheese Power Box
Cottage cheese makes an easy base for a no-cook lunch box. Pair it with berries, grapes, sliced vegetables, whole-grain crackers, or pretzels to create a mix of creamy, sweet, salty, and crunchy foods.
Use a leakproof container for the cottage cheese and keep crackers in a separate compartment. This is particularly convenient on days when there is no time to cook.
If meal prepping several lunches at once works better for your schedule, these high protein meal prep ideas on a budget provide more make-ahead combinations.
8. Shredded Chicken Quinoa Salad
Chicken and quinoa make a practical lunch combination that works well either warm or cold. Toss them with cucumber, tomatoes, herbs, and a simple lemon dressing for a fresh meal-prep salad.
Keep the dressing separate if you are preparing several containers at once. A handful of spinach or chopped bell pepper can add even more vegetables without making the recipe complicated.
9. Egg Salad Sandwich
Egg salad is an inexpensive make-ahead filling for sandwiches and wraps. Chopped hard-boiled eggs mixed with Greek yogurt or mayonnaise, mustard, salt, and pepper create a creamy lunch with very little preparation.
Use whole-grain bread and add lettuce for crunch. Packing the egg salad separately and assembling the sandwich at lunchtime can help prevent sogginess.
10. Chicken Fried Rice
Chicken fried rice combines chopped chicken, rice, egg, and vegetables in one container. It is especially useful for using leftover cooked rice and chicken from another meal.
Peas, carrots, corn, and green onions all work well. Divide a cooked batch into individual containers so lunches are ready to grab from the refrigerator.
11. Deli Turkey Pita Pocket
Pita pockets are easier to manage in a lunchbox than heavily filled sandwiches. Stuff one with sliced turkey, cheese, lettuce, cucumber, and tomato for a simple cold lunch.
Hummus or mustard can add flavor without making the filling too wet. You can also pack the pita and filling separately and assemble them right before eating.
12. Tuna and White Bean Salad
Tuna and white beans turn pantry staples into a quick cold lunch. Toss drained tuna and cannellini beans with olive oil, lemon juice, parsley, chopped cucumber, salt, and pepper.
The salad can be served on its own, over greens, or with whole-grain crackers. A little red onion or chopped celery adds extra crunch.
13. Peanut Butter Banana Roll Up
Spread peanut butter over a whole-wheat tortilla, place a peeled banana near one edge, and roll it tightly. Slice it into smaller pieces or leave it whole for an extremely simple packed lunch.
Pair it with Greek yogurt, milk, or another protein-rich side if you want a more substantial lunch. For nut-free schools, use an approved seed butter instead.
14. Chicken Fajita Bowl
Chicken fajita bowls combine seasoned chicken, sautéed peppers and onions, and rice in an easy meal-prep container. Add black beans, corn, salsa, or shredded cheese depending on what you have available.
Preparing the chicken and vegetables together saves time when making several portions. Pack fresh toppings separately and add them after reheating.
15. Black Bean Tacos
Black beans make an affordable meatless filling for school lunches. Season the beans with cumin, chili powder, garlic, and a little salsa, then pair them with cheese and tortillas.
For packed lunches, keep tortillas or crunchy shells separate from the bean mixture. That prevents them from becoming soggy while sitting in the lunchbox.
16. Teriyaki Beef Rice Bowl
A teriyaki beef bowl combines cooked lean beef, rice, and vegetables with a sweet-savory sauce. Broccoli, carrots, snap peas, and bell peppers all work well with the beef.
Divide everything into individual containers after cooking for easy reheating. A sprinkle of sesame seeds or sliced green onions can be added just before eating.
17. Turkey Meatballs
Turkey meatballs are easy to portion and can be served in several different ways. Pair them with marinara and pasta, rice and vegetables, or simply pack them with a dipping sauce and a few sides.
Making a larger batch also gives you the option of freezing extra cooked meatballs. That can reduce the amount of lunch preparation needed later in the month.
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18. Ground Turkey Taco Bowl
Ground turkey seasoned with taco spices makes a versatile meal-prep base. Add rice, black beans, corn, and shredded cheese to create a filling bowl that travels well.
Salsa, avocado, cilantro, and Greek yogurt can be packed separately. Keeping the fresh ingredients away from the warm portion makes reheating much easier.
19. Chicken Shawarma Pita
Chicken seasoned with cumin, paprika, garlic, and coriander makes a flavorful pita filling. Add lettuce, cucumber, tomatoes, and a simple yogurt sauce for freshness.
Pack the chicken inside the pita for convenience or keep everything separate for better texture. The same chicken can also be used for rice bowls later in the week.
20. Chicken Bacon Ranch Wrap
Chicken, bacon, lettuce, cheese, and ranch make a satisfying wrap with familiar flavors. Use cooked chopped chicken and crisp bacon so the filling is easy to distribute evenly.
A small amount of dressing is usually enough inside the wrap. Extra ranch can be packed separately with carrot sticks or cucumber slices.
21. Tuna Melt
A tuna melt turns canned tuna into a warm, comforting lunch. Mix drained tuna with mayonnaise or Greek yogurt and seasonings, spread it over sturdy bread, add cheese, and toast until melted.
For a packed school lunch, it can be prepared in the morning and transported in an appropriate insulated container. Tomato slices or spinach can be added if desired.
22. Hard Boiled Egg Snack Box
Hard-boiled eggs make it easy to build a lunch without cooking anything in the morning. Pair peeled eggs with cheese, whole-grain crackers, fruit, and crunchy vegetables.
You can prepare several eggs ahead and assemble the remaining components quickly. Keep crackers separated from moist foods so they stay crisp.
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23. Salmon Quinoa Bowl
Salmon and quinoa make a substantial lunch that can be paired with cucumber, tomatoes, spinach, or roasted vegetables. A lemon and olive oil dressing keeps the flavors simple and fresh.
Cook the quinoa and salmon ahead, cool them promptly, and portion them into containers. This bowl can be served chilled or reheated depending on preference and available facilities.
24. Turkey Chili Thermos
Turkey chili works especially well for cooler school days. Ground turkey, beans, tomatoes, peppers, and chili spices create a hearty meal that can be cooked in a large batch.
Preheat an insulated food container before adding thoroughly heated chili in the morning. This helps keep the meal hot until lunch instead of relying on access to a microwave.
For other meals that are easy to portion and store, these high protein casserole dinners can help with batch cooking at home.
25. Grilled Chicken and Quinoa Bowl
Grilled chicken and quinoa create a versatile base that can be changed with different vegetables and sauces. Try broccoli and carrots one day, then cucumber, tomatoes, and spinach for another variation.
Cooking the chicken and quinoa in larger batches makes portioning lunches much faster. Keep dressings and fresh toppings separate until serving for the best texture.
26. Tuna Pasta Salad
Tuna pasta salad combines a familiar cold pasta lunch with an easy source of protein. Mix cooked pasta with tuna, celery, peas, bell pepper, and a light creamy or lemon-based dressing.
Chill the salad before dividing it into lunch containers. It is also easy to customize with whatever crunchy vegetables are already in the refrigerator.
27. Chicken Macaroni Salad
Adding chopped chicken turns macaroni salad into a more substantial lunch. Combine cooked macaroni with chicken, celery, carrots, peas, and a creamy dressing for an easy make-ahead meal.
Prepare a batch ahead and portion it into individual containers after it has chilled. Keep it refrigerated until it is time to pack the lunch.
28. Steak Fajita Wrap
Leftover cooked steak is perfect for a fajita-style wrap. Slice it thinly and combine it with cooked peppers and onions, cheese, lettuce, and a little salsa in a tortilla.
Roll the tortilla tightly and wrap it securely for transport. It is an easy way to turn leftover steak from dinner into a completely different lunch the next day.
Perishable school lunches need temperature control during transport. USDA guidance for packed lunches recommends using at least two cold sources around perishable foods in an insulated bag; hot foods such as chili should be packed in an insulated container. For more portable meal ideas, try these high protein snack plates. (Ask USDA)
1. Chicken Caesar Wrap (38g Protein)
38g ProteinIngredients: 3.5 oz cooked chicken breast, 1 large whole-wheat tortilla, 1 cup chopped romaine, 2 tbsp grated Parmesan, and 1 1/2 tbsp Caesar dressing.
Step 1: Place the tortilla on a clean work surface and spread the dressing across the center.
Step 2: Add romaine, sliced chicken, and Parmesan.
Step 3: Fold the sides inward and roll tightly into a wrap.
Step 4: Slice in half and pack chilled.
Storage: Refrigerate in a covered container and use within 3 to 4 days when made with freshly cooked chicken.
2. BBQ Chicken Sandwich (36g Protein)
36g ProteinIngredients: 3.5 oz cooked shredded chicken breast, 2 tbsp barbecue sauce, 1 whole-grain sandwich bun, and 1/3 cup shredded cabbage.
Step 1: Combine the shredded chicken and barbecue sauce in a small skillet.
Step 2: Heat over medium-low heat until warmed through.
Step 3: Spoon the chicken onto the bun and top with shredded cabbage.
Step 4: Close the sandwich and pack appropriately for serving hot or chilled.
Storage: Store the chicken separately in the refrigerator for up to 3 to 4 days.
3. Turkey and Cheese Roll Ups (31g Protein)
31g ProteinIngredients: 5 oz sliced deli turkey, 2 oz cheddar cheese cut into sticks, 6 whole-grain crackers, and 1 cup grapes.
Step 1: Divide the turkey into several portions.
Step 2: Place a cheese stick on each portion and roll the turkey tightly around it.
Step 3: Arrange the roll ups in a divided lunch container.
Step 4: Add crackers and grapes in separate compartments.
Storage: Keep refrigerated and follow the storage date on the deli turkey and cheese packages.
4. Turkey Hummus Wrap (30g Protein)
30g ProteinIngredients: 5 oz sliced deli turkey, 1 large whole-wheat tortilla, 1/4 cup hummus, 1/3 cup sliced cucumber, 1/3 cup shredded carrots, and 1/2 cup shredded lettuce.
Step 1: Spread hummus over the center of the tortilla.
Step 2: Layer the turkey, cucumber, carrots, and lettuce over the hummus.
Step 3: Fold in both sides and roll the tortilla tightly.
Step 4: Wrap securely and keep chilled until lunch.
Storage: For the best texture, prepare up to 1 day ahead and keep refrigerated.
5. Buffalo Chicken Wrap (38g Protein)
38g ProteinIngredients: 3.5 oz cooked shredded chicken breast, 1 large whole-wheat tortilla, 1 tbsp buffalo sauce, 1 oz shredded cheddar, 1 cup shredded lettuce, and 1 tbsp ranch dressing.
Step 1: Toss the shredded chicken with buffalo sauce.
Step 2: Place the chicken, cheddar, lettuce, and ranch in the center of the tortilla.
Step 3: Fold the sides inward and roll tightly.
Step 4: Cut in half and refrigerate until ready to pack.
Storage: Keep chilled and use within 3 to 4 days of cooking the chicken.
6. Chicken Quesadilla (42g Protein)
42g ProteinIngredients: 3.5 oz cooked chopped chicken breast, 1 large flour tortilla, 1.5 oz shredded Monterey Jack or cheddar cheese, and 2 tbsp salsa.
Step 1: Place the tortilla in a skillet over medium-low heat.
Step 2: Sprinkle cheese over one half, then add chicken.
Step 3: Fold the tortilla over and cook for 2 to 3 minutes per side until golden and the cheese has melted.
Step 4: Cool slightly, cut into wedges, and pack salsa separately.
Storage: Refrigerate for up to 3 to 4 days.
7. Cottage Cheese Power Box (32g Protein)
32g ProteinIngredients: 1 cup low-fat cottage cheese, 1 oz cheddar cheese, 1 cup mixed berries, 8 whole-grain crackers, and 1/2 cup cucumber slices.
Step 1: Spoon cottage cheese into a leakproof section of a lunch container.
Step 2: Add cheddar, berries, and cucumber to separate compartments.
Step 3: Keep crackers in a dry compartment or separate bag.
Step 4: Refrigerate until ready to pack.
Storage: Keep refrigerated and use within 3 to 4 days, or sooner if required by the dairy package date.
8. Shredded Chicken Quinoa Salad (40g Protein)
40g ProteinIngredients: 3.5 oz cooked shredded chicken breast, 1 cup cooked quinoa, 1/2 cup chopped cucumber, 1/2 cup cherry tomatoes, 1 tbsp olive oil, 1 tbsp lemon juice, salt, and black pepper.
Step 1: Add cooled quinoa to a lunch container.
Step 2: Top with chicken, cucumber, and tomatoes.
Step 3: Whisk olive oil, lemon juice, salt, and pepper together.
Step 4: Pack the dressing separately and toss with the salad before eating.
Storage: Refrigerate for up to 3 to 4 days.
9. Egg Salad Sandwich (30g Protein)
30g ProteinIngredients: 3 large hard-boiled eggs, 1/4 cup plain Greek yogurt, 1 tsp Dijon mustard, 2 slices whole-grain bread, 1 lettuce leaf, salt, and black pepper.
Step 1: Chop the hard-boiled eggs and place them in a bowl.
Step 2: Mix with Greek yogurt, mustard, salt, and pepper.
Step 3: Add lettuce to one bread slice and spoon the egg salad on top.
Step 4: Close the sandwich and keep chilled until serving.
Storage: Refrigerate egg salad and use within 3 to 4 days.
10. Chicken Fried Rice (40g Protein)
40g ProteinIngredients: 3 oz cooked chopped chicken breast, 1 large egg, 1 cup cooked chilled rice, 1/2 cup frozen peas and carrots, 1 tbsp low-sodium soy sauce, and 1 tsp sesame oil.
Step 1: Heat sesame oil in a skillet and scramble the egg until set.
Step 2: Add rice, peas, carrots, and chicken.
Step 3: Stir-fry until everything is steaming hot.
Step 4: Add soy sauce, toss well, cool promptly, and refrigerate for lunch.
Storage: Refrigerate promptly and use within 3 to 4 days.
11. Deli Turkey Pita Pocket (32g Protein)
32g ProteinIngredients: 5 oz sliced deli turkey, 1 large whole-wheat pita, 1 oz cheddar cheese, 1/2 cup shredded lettuce, 1/3 cup cucumber, and 1 tbsp mustard.
Step 1: Cut the pita in half and gently open the pockets.
Step 2: Spread mustard inside each pocket.
Step 3: Divide turkey, cheese, lettuce, and cucumber between the pita halves.
Step 4: Pack chilled in a lunch container.
Storage: Best assembled within 1 day of serving. Keep refrigerated.
12. Tuna and White Bean Salad (34g Protein)
34g ProteinIngredients: 1 can (5 oz) tuna in water drained, 1/2 cup cannellini beans drained and rinsed, 1/2 cup chopped cucumber, 1 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp chopped parsley, salt, and black pepper.
Step 1: Place drained tuna and beans in a bowl.
Step 2: Add cucumber and parsley.
Step 3: Drizzle with olive oil and lemon juice.
Step 4: Season, toss gently, and refrigerate until serving.
Storage: Keep refrigerated and use within 3 to 4 days.
13. Peanut Butter Banana Roll Up (30g Protein)
30g ProteinIngredients: 1 large whole-wheat tortilla, 3 tbsp peanut butter, 1 medium banana, and 3/4 cup plain Greek yogurt for serving.
Step 1: Spread peanut butter evenly over the tortilla.
Step 2: Place the banana near one edge.
Step 3: Roll the tortilla tightly around the banana and slice if desired.
Step 4: Pack with Greek yogurt in a separate chilled container.
Storage: Best prepared the same day. Use seed butter where nut-free school policies require it.
14. Chicken Fajita Bowl (43g Protein)
43g ProteinIngredients: 3.5 oz cooked sliced chicken breast, 1 cup cooked rice, 1/2 cup black beans, 1/2 bell pepper sliced, 1/4 onion sliced, 1 tsp olive oil, and 1 tsp fajita seasoning.
Step 1: Heat oil in a skillet and cook the pepper and onion until tender-crisp.
Step 2: Add chicken and fajita seasoning and heat through.
Step 3: Place rice and beans in a meal-prep container.
Step 4: Top with the chicken and vegetables, cool promptly, and refrigerate.
Storage: Refrigerate for up to 3 to 4 days.
15. Black Bean Tacos (30g Protein)
30g ProteinIngredients: 1 cup black beans drained and rinsed, 3 small corn tortillas, 2 oz shredded cheddar cheese, 1/4 cup salsa, 1/4 tsp cumin, and 1/4 tsp chili powder.
Step 1: Warm the beans with cumin and chili powder until heated through.
Step 2: Divide beans into a leakproof lunch container.
Step 3: Pack tortillas, cheese, and salsa separately.
Step 4: Assemble the tacos at lunchtime for the best texture.
Storage: Refrigerate the bean filling for up to 3 to 4 days.
16. Teriyaki Beef Rice Bowl (36g Protein)
36g ProteinIngredients: 4 oz cooked lean beef strips, 1 cup cooked rice, 1 cup broccoli, 2 tbsp teriyaki sauce, and 1 tsp sesame seeds.
Step 1: Cook the beef in a skillet until browned and safely cooked.
Step 2: Steam or sauté broccoli until crisp-tender.
Step 3: Add teriyaki sauce to the beef and toss until coated.
Step 4: Portion rice, broccoli, and beef into a container and sprinkle with sesame seeds.
Storage: Refrigerate for up to 3 to 4 days.
17. Turkey Meatballs (35g Protein)
35g ProteinIngredients: 1.5 lb lean ground turkey, 1 large egg, 1/2 cup breadcrumbs, 1/3 cup grated Parmesan, 1 tsp Italian seasoning, 1/2 tsp garlic powder, 1/2 tsp salt, and 1 cup marinara for serving.
Step 1: Heat oven to 400°F and line a baking sheet.
Step 2: Gently combine turkey, egg, breadcrumbs, Parmesan, and seasonings.
Step 3: Shape into meatballs and arrange on the baking sheet.
Step 4: Bake for about 15 to 18 minutes, until the centers reach 165°F. Divide into four servings and pack with marinara.
Storage: Refrigerate cooked meatballs for up to 3 to 4 days or freeze extras.
18. Ground Turkey Taco Bowl (39g Protein)
39g ProteinIngredients: 4 oz cooked lean ground turkey, 1 cup cooked rice, 1/2 cup black beans, 1 oz shredded cheddar, 1/4 cup salsa, and 1 tsp taco seasoning.
Step 1: Cook ground turkey with taco seasoning until it reaches 165°F.
Step 2: Place cooked rice and black beans in a meal-prep container.
Step 3: Add the cooked turkey and shredded cheddar.
Step 4: Cool promptly and pack salsa separately.
Storage: Refrigerate for up to 3 to 4 days.
19. Chicken Shawarma Pita (40g Protein)
40g ProteinIngredients: 3.5 oz cooked shawarma-seasoned chicken breast, 1 large whole-wheat pita, 1/4 cup plain Greek yogurt, 1/2 cup chopped cucumber, 1/2 cup chopped tomato, and 1/2 cup shredded lettuce.
Step 1: Stir a pinch of garlic powder and lemon juice into the yogurt if desired.
Step 2: Open the pita and add chicken, cucumber, tomato, and lettuce.
Step 3: Spoon in the yogurt sauce or pack it separately.
Step 4: Wrap securely and keep chilled.
Storage: Best assembled within 1 day. Cooked chicken can be refrigerated for up to 3 to 4 days.
20. Chicken Bacon Ranch Wrap (43g Protein)
43g ProteinIngredients: 3.5 oz cooked chopped chicken breast, 2 slices cooked bacon crumbled, 1 large whole-wheat tortilla, 1 oz shredded cheddar, 1 cup shredded lettuce, and 1 tbsp ranch dressing.
Step 1: Lay the tortilla flat and spread ranch over the center.
Step 2: Add chicken, bacon, cheddar, and lettuce.
Step 3: Fold in the sides and roll tightly.
Step 4: Slice in half and keep refrigerated until packing.
Storage: Best assembled within 1 day. Keep all perishable ingredients chilled.
21. Tuna Melt (36g Protein)
36g ProteinIngredients: 1 can (5 oz) tuna in water drained, 1 tbsp plain Greek yogurt or mayonnaise, 1 tsp Dijon mustard, 2 slices whole-grain bread, and 1.5 oz cheddar cheese.
Step 1: Mix tuna with Greek yogurt and mustard.
Step 2: Spread the mixture over one bread slice and top with cheddar.
Step 3: Add the second bread slice and toast in a skillet over medium-low heat.
Step 4: Cook until the bread is golden and the cheese is completely melted.
Storage: For best texture, prepare the sandwich close to serving. Refrigerate tuna mixture for up to 3 to 4 days.
22. Hard Boiled Egg Snack Box (30g Protein)
30g ProteinIngredients: 3 large hard-boiled eggs, 1.5 oz cheddar cheese, 8 whole-grain crackers, 1 cup berries, and 1/2 cup cucumber slices.
Step 1: Peel the eggs and place them in a divided lunch container.
Step 2: Add cheddar, berries, and cucumber.
Step 3: Pack crackers separately so they stay crisp.
Step 4: Keep the entire box chilled until lunch.
Storage: Hard-boiled eggs can be refrigerated for up to 1 week. Once assembled, use the lunch box within 3 to 4 days.
23. Salmon Quinoa Bowl (36g Protein)
36g ProteinIngredients: 4 oz cooked salmon, 1 cup cooked quinoa, 1 cup chopped cucumber and tomatoes, 1 tsp olive oil, 1 tbsp lemon juice, salt, and black pepper.
Step 1: Cook the salmon until it reaches 145°F and flakes easily.
Step 2: Place cooked quinoa in a meal-prep container and allow it to cool.
Step 3: Add salmon, cucumber, and tomatoes.
Step 4: Mix olive oil and lemon juice and pack separately as dressing.
Storage: Refrigerate cooked salmon promptly and use within 3 to 4 days.
24. Turkey Chili Thermos (35g Protein)
35g ProteinIngredients: 2 lb lean ground turkey, 2 cans (15 oz each) kidney beans drained and rinsed, 1 can (28 oz) crushed tomatoes, 1 onion diced, 1 bell pepper diced, 2 tbsp chili powder, 1 tsp cumin, 1 tsp garlic powder, and 1 cup low-sodium chicken broth.
Step 1: Cook ground turkey, onion, and bell pepper in a large pot until the turkey reaches 165°F.
Step 2: Add chili powder, cumin, and garlic powder.
Step 3: Stir in beans, tomatoes, and broth and simmer for 20 minutes.
Step 4: Divide into six servings. For school, thoroughly reheat a serving and transfer it to a preheated insulated food container.
Storage: Refrigerate chili for up to 3 to 4 days or freeze extra portions.
25. Grilled Chicken and Quinoa Bowl (40g Protein)
40g ProteinIngredients: 3.5 oz cooked grilled chicken breast, 1 cup cooked quinoa, 1 cup roasted or steamed vegetables, 1 tsp olive oil, 1 tbsp lemon juice, salt, and black pepper.
Step 1: Cook chicken until the thickest portion reaches 165°F.
Step 2: Add cooled quinoa to a meal-prep container.
Step 3: Top with sliced chicken and vegetables.
Step 4: Pack olive oil and lemon juice separately for dressing.
Storage: Refrigerate promptly and use within 3 to 4 days.
26. Tuna Pasta Salad (34g Protein)
34g ProteinIngredients: 1 can (5 oz) tuna in water drained, 1 cup cooked pasta cooled, 1/3 cup peas, 1/3 cup chopped celery, 1/3 cup diced bell pepper, 2 tbsp plain Greek yogurt, 1 tsp Dijon mustard, salt, and black pepper.
Step 1: Cook pasta according to package directions, drain, and cool promptly.
Step 2: Combine pasta, tuna, peas, celery, and bell pepper.
Step 3: Stir Greek yogurt and mustard together and fold into the salad.
Step 4: Season to taste and refrigerate until serving.
Storage: Keep refrigerated and use within 3 to 4 days.
27. Chicken Macaroni Salad (38g Protein)
38g ProteinIngredients: 3 oz cooked chopped chicken breast, 1 cup cooked macaroni cooled, 1/3 cup peas, 1/3 cup diced celery, 1/3 cup shredded carrots, 1/4 cup plain Greek yogurt, 1 tsp Dijon mustard, salt, and black pepper.
Step 1: Cook macaroni according to package directions, drain, and cool promptly.
Step 2: Combine macaroni, chicken, peas, celery, and carrots.
Step 3: Mix Greek yogurt with mustard, salt, and pepper.
Step 4: Fold the dressing into the salad and refrigerate until serving.
Storage: Refrigerate for up to 3 to 4 days.
28. Steak Fajita Wrap (38g Protein)
38g ProteinIngredients: 4 oz cooked lean steak sliced thinly, 1 large whole-wheat tortilla, 1/2 bell pepper sliced, 1/4 onion sliced, 1 oz shredded cheddar, 1 tbsp salsa, and 1 tsp fajita seasoning.
Step 1: Cook the bell pepper and onion in a skillet until tender-crisp.
Step 2: Add sliced cooked steak and fajita seasoning and heat through.
Step 3: Place the steak mixture, cheddar, and salsa in the center of the tortilla.
Step 4: Fold in the sides, roll tightly, and keep chilled until lunch.
Storage: Cooked steak can be refrigerated for up to 3 to 4 days. For best texture, assemble the wrap within 1 day.
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