See all 26 recipes +
Table of Contents
- What Makes a Good High-Protein Lunch?
- Chicken Lunch Prep Ideas
- Turkey and Beef Lunches
- Seafood Lunch Prep
- Vegetarian High-Protein Lunches
- Soups and Comfort Lunches
- Time-Saving Meal Prep Tips
- Meal Prep Storage Guide
- Five-Day Lunch Plan
- Frequently Asked Questions
- Final Thoughts
- All 26 Printable Recipe Cards
Lunch shouldn't be the meal you forget about until you're already hungry. But between work, classes, errands, and busy afternoons, preparing something nutritious in the middle of the day isn't always realistic.
That's where quick high-protein lunch prep ideas make a difference. With a little advance preparation, you can open your refrigerator and find a satisfying meal that needs minimal effort.
These 26 recipes include chicken rice bowls, turkey wraps, shrimp lunches, tuna salads, vegetarian protein bowls, and cozy meals you can reheat. They're designed to be easy to portion, practical to transport, and varied enough that you won't dread another container of identical chicken and broccoli.
Most lunches take around 10–30 minutes to prepare with the specified shortcuts. Some require cooked proteins or grains prepared in advance. Each recipe includes a realistic preparation method and storage advice.
Recipe Information
Protein amounts and cooking times are estimates. Some quick recipes use fully cooked ingredients. Refrigerate meals promptly, freeze extra portions, and reheat cooked leftovers to 165°F. Keep fresh toppings and dressings separate.
What Makes a Good High-Protein Meal Prep Lunch?
A useful lunch needs more than a protein target. It should also be enjoyable to eat, hold up well in storage, and provide enough food to support the rest of your afternoon.
Protein-rich foods such as chicken, tuna, eggs, tofu, lentils, Greek yogurt, and cottage cheese all work well in meal-prep recipes. For example, cooked chicken breast, shrimp, and tofu provide substantial protein in ordinary food portions, although actual amounts depend on the quantity used. myplate.food
A practical lunch formula is:
Protein + vegetables + a satisfying carbohydrate + a flavorful sauce.
| Component | Quick meal-prep choices |
|---|---|
| Protein | Chicken breast, ground turkey, tuna, shrimp, eggs, tofu, edamame |
| Carbohydrate | Rice, quinoa, pasta, tortillas, potatoes, couscous |
| Vegetables | Broccoli, spinach, cabbage, cucumbers, peppers, carrots |
| Sauce | Salsa, lemon yogurt, pesto, teriyaki, hummus, tahini |
| Prep shortcut | Frozen vegetables, canned beans, cooked grains, rotisserie chicken |
You don't need to eat the same meal every day. Preparing two different lunches each week is often a manageable place to start.
Our Take
Southwest Chicken Burrito Bowls, Tuna White Bean Salad, and Turkey Chili are excellent lunch-prep starting points. Prepare two different meals, keep fresh toppings separate, and freeze later portions for easy, satisfying lunches.
1–7: Quick Chicken Lunch Prep Ideas
Chicken is a convenient foundation because it works with so many sauces and grains. Using fully cooked chicken makes these lunches especially fast to assemble.
1. Lemon Garlic Chicken Rice Bowls
About 25 minutes • Estimated 36g protein per serving
Tender chicken breast, fluffy rice, steamed broccoli, lemon, and garlic make a simple meal that reheats well.
The secret is keeping the chicken juicy rather than cooking it until dry. Add lemon-yogurt sauce after reheating for a brighter finish.
Meal prep tip: Portion the sauce separately so it doesn't get warm in the microwave.
2. Southwest Chicken Burrito Bowls
About 15 minutes • Estimated 39g protein
Cooked chicken, rice, black beans, corn, salsa, and lettuce create a colorful lunch with plenty of familiar flavors.
A small amount of cumin and chili powder makes the chicken more interesting without requiring a complicated marinade.
Meal prep tip: Keep lettuce and salsa separate from the rice and chicken.
3. Greek Chicken Quinoa Bowls
About 15 minutes • Estimated 38g protein
Chicken, quinoa, cucumber, tomatoes, feta, olives, and lemon dressing make a fresh Mediterranean lunch.
Use cooked quinoa and chilled chicken for an easy no-reheat option.
Meal prep tip: Add cucumber and dressing at lunchtime for the freshest texture.
4. Buffalo Chicken Sweet Potato Bowls
About 20 minutes • Estimated 37g protein
Warm shredded chicken coated in buffalo sauce pairs surprisingly well with soft sweet potatoes and crunchy cabbage.
A little Greek yogurt balances the spicy sauce and provides extra protein.
Meal prep tip: Store the cabbage separately from the warm ingredients.
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5. Chicken Pesto Pasta Salad
About 20 minutes • Estimated 35g protein
Short pasta, chicken, spinach, tomatoes, and basil pesto make a creamy, flavorful lunch that can be served chilled.
Use just enough pesto to coat the pasta. Excess sauce can make the meal oily after refrigeration.
Meal prep tip: Keep juicy tomatoes separate until serving.
6. BBQ Chicken Black Bean Bowls
About 15 minutes • Estimated 38g protein
Shredded barbecue chicken, black beans, brown rice, and corn offer sweet, smoky flavor with minimal preparation.
This is a good choice for repurposing leftover roast chicken into a completely different lunch.
Meal prep tip: Freeze extra portions of the cooked rice, beans, and chicken.
7. Teriyaki Chicken Broccoli Bowls
About 15 minutes • Estimated 40g protein
Chicken, rice, steamed broccoli, and a measured amount of teriyaki sauce make a dependable takeout-inspired lunch.
Finish with scallions and a few sesame seeds.
Meal prep tip: Avoid overcooking broccoli because it softens again during reheating.
For more recipes built around chicken, grains, and vegetables, explore our High-Protein Meal Prep Bowls.
8–12: Turkey and Beef Lunches That Reheat Well
These lunches bring variety to meal prep when you want something other than chicken.
8. Turkey Taco Rice Skillet
About 20 minutes • Estimated 34g protein
Lean ground turkey, black beans, rice, salsa, and taco seasoning cook into a hearty skillet meal.
It's one of the simplest ways to make several filling portions from affordable ingredients.
Meal prep tip: Keep shredded lettuce and fresh toppings separate.
9. Turkey Meatball Couscous Bowls
About 30 minutes • Estimated 35g protein
Garlic-herb turkey meatballs sit over fluffy couscous with roasted peppers and a spoonful of yogurt sauce.
Instant couscous is convenient because it hydrates while the meatballs cook.
Meal prep tip: Freeze meatballs separately if preparing several weeks ahead.
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10. Beef and Broccoli Rice Bowls
About 25 minutes • Estimated 33g protein
Thinly sliced sirloin, broccoli, rice, garlic, and ginger create a filling stir-fry-style lunch.
Use a sauce thickened lightly with cornstarch so it coats the beef without soaking the entire container.
Meal prep tip: Keep broccoli tender-crisp before packing.
11. Turkey Hummus Crunch Wraps
About 10 minutes • Estimated 31g protein
Fully cooked turkey breast, hummus, spinach, carrots, and whole-grain tortillas make an easy cold lunch.
Dry vegetables thoroughly to keep the tortillas from becoming soggy.
Meal prep tip: Pack cucumber separately and add it at lunchtime.
12. Beef Taco Stuffed Peppers
About 30 minutes • Estimated 32g protein
Bell pepper halves filled with seasoned lean beef, rice, black beans, and cheese make a satisfying meal with plenty of vegetables.
Bake until the peppers soften and the filling is fully cooked.
Meal prep tip: Add fresh salsa after reheating instead of before baking.
13–18: High-Protein Seafood Lunch Prep
Seafood can make meal prep feel lighter and fresher, particularly when paired with crisp vegetables and citrus.
13. Garlic Shrimp Quinoa Bowls
About 15 minutes • Estimated 34g protein
Garlic shrimp, prepared quinoa, zucchini, and lemon form a quick lunch with a Mediterranean feel.
Shrimp cooks rapidly, so remove it from the heat as soon as it becomes pearly and opaque.
Meal prep tip: Cook shrimp just until done to reduce rubbery texture after reheating.
14. Salmon Rice and Edamame Bowls
About 15 minutes • Estimated 35g protein
Canned cooked salmon, rice, edamame, cucumber, and a soy-lime dressing make a satisfying bowl without cooking fresh fish.
Meal prep tip: Store cucumber away from the reheatable rice and edamame.
15. Tuna White Bean Protein Salad
About 12 minutes • Estimated 33g protein
Canned tuna, white beans, celery, cucumber, parsley, and lemon dressing make a hearty no-cook lunch.
The beans add a creamy texture and help make the salad more substantial.
Meal prep tip: Drain tuna and beans thoroughly to prevent a watery salad.
16. Shrimp Taco Slaw Bowls
About 15 minutes • Estimated 32g protein
Chili-lime shrimp, cabbage slaw, black beans, and yogurt sauce deliver taco flavor in a bowl.
Use pre-shredded cabbage to save chopping time.
Meal prep tip: Pack the yogurt-lime sauce separately.
17. Mediterranean Tuna Couscous
About 12 minutes • Estimated 31g protein
Tuna, instant couscous, peppers, olives, parsley, and lemon form a quick pantry-friendly lunch.
This works well as a chilled meal when you don't have microwave access.
Meal prep tip: Let couscous cool before adding chilled vegetables.
18. Lemon Dill Salmon Pasta Salad
About 20 minutes • Estimated 32g protein
Cooked canned salmon, short pasta, peas, yogurt, lemon, and dill make a creamy chilled lunch.
Use yogurt rather than a heavy dressing for a brighter flavor.
Meal prep tip: Keep the dressing slightly loose because pasta absorbs some moisture during storage.
For more lunch combinations built around protein-rich ingredients, see our 30g Protein Lunches.
19–23: Vegetarian High-Protein Lunch Prep Ideas
You don't need meat at every meal to prepare satisfying, protein-rich lunches. Tofu, tempeh, lentils, edamame, and dairy can provide variety.
19. Crispy Tofu Edamame Rice Bowls
About 25 minutes • Estimated 28g protein
Golden tofu, edamame, rice, broccoli, and sesame-ginger sauce make a flavorful plant-based lunch.
Pat the tofu dry before cooking to help it brown.
Meal prep tip: Store the sauce separately if you want the tofu to maintain firmer edges.
20. Chickpea Cottage Cheese Salad Bowls
About 10 minutes • Estimated 26g protein
Chickpeas, cottage cheese, cucumber, tomatoes, parsley, and lemon make a refreshing no-cook lunch.
This combination is particularly useful when you want something filling without reheating.
Meal prep tip: Keep chopped tomatoes separate to prevent excess liquid.
21. Lentil Feta Quinoa Bowls
About 15 minutes with cooked grains • Estimated 24g protein
Lentils, quinoa, feta, cucumber, peppers, and lemon dressing create a fiber-rich vegetarian bowl.
Meal prep tip: Use canned lentils and prepared quinoa to make assembly faster.
22. Egg and Black Bean Burrito Bowls
About 20 minutes • Estimated 25g protein
Scrambled eggs, black beans, rice, peppers, salsa, and a little cheddar make a hearty breakfast-for-lunch option.
Meal prep tip: Cool the eggs before packing and reheat thoroughly when serving hot.
23. Peanut Tofu Noodle Bowls
About 25 minutes • Estimated 26g protein
Tofu, noodles, carrots, cabbage, and peanut-lime dressing create a colorful lunch with different textures.
Meal prep tip: Pack crunchy vegetables and peanut sauce separately from the noodles.
24–26: High-Protein Soups and Comfort Lunches
Sometimes a warm meal sounds better than another salad. These make-ahead lunches are satisfying and practical to freeze.
24. Chicken Lentil Vegetable Soup
About 35 minutes • Estimated 34g protein
Chicken, lentils, carrots, celery, spinach, and broth create a substantial soup with plenty of flavor.
Prepare a pot once and divide into individual containers for easy reheating.
Meal prep tip: Freeze extra portions because lentils hold up well to reheating.
25. Turkey White Bean Chili
About 30 minutes • Estimated 35g protein
Ground turkey, white beans, tomatoes, green chiles, and cumin make a hearty lunch that reheats beautifully.
Top with a little Greek yogurt after heating.
Meal prep tip: Use freezer-safe individual containers for later-week lunches.
26. Creamy Chicken Broccoli Orzo
About 30 minutes • Estimated 37g protein
Chicken, broccoli, orzo, broth, Parmesan, and a little Greek yogurt create a comforting one-pan lunch.
Orzo cooks relatively quickly and thickens naturally as it releases starch.
Meal prep tip: Add a splash of broth when reheating to loosen the sauce.
Looking for more everyday meal inspiration? Browse our Easy Lunch Ideas for Busy Days.
How to Meal Prep High-Protein Lunches in Less Time
You can save time without relying on a large collection of identical containers.
Try cooking one batch of chicken or turkey, preparing one grain, and cutting a few versatile vegetables. These ingredients can become rice bowls, salads, wraps, or grain bowls with different sauces.
A useful preparation order is to start foods with the longest cooking time first, prepare sauces while they cook, then portion everything into suitable containers.
| Task | Time-saving approach |
|---|---|
| Cooking proteins | Make enough for several meals and portion promptly |
| Rice or quinoa | Cook a batch or use prepared grains |
| Vegetables | Wash, dry, chop and store appropriately |
| Sauces | Prepare two different flavors for variety |
| Packing | Keep cold toppings separate from hot ingredients |
| Storage | Label containers and freeze later portions |
How Long Do High-Protein Meal Prep Lunches Last?
Proper storage matters as much as good recipe selection.
FoodSafety.gov advises using most cooked leftovers within four days, placing food into shallow containers for rapid cooling, and reheating leftovers to 165°F (74°C). Refrigeration should be at 40°F (4°C) or below. FoodSafety.gov
For meals containing chicken, turkey, seafood, eggs, rice or dairy, don't leave them on a counter for extended periods. If you're taking lunch to work or school, use adequate cold packs unless the food will be kept refrigerated.
Freeze meals you won't eat within the safe refrigerated storage window. For grain bowls and salads, freeze the cooked components when appropriate and add fresh vegetables later.
Five-Day High-Protein Lunch Prep Plan
| Day | Lunch | Approx. protein |
|---|---|---|
| Monday | Lemon Garlic Chicken Rice Bowls | 36g |
| Tuesday | Tuna White Bean Protein Salad | 33g |
| Wednesday | Turkey Taco Rice Skillet | 34g |
| Thursday | Crispy Tofu Edamame Rice Bowls | 28g |
| Friday | Turkey White Bean Chili | 35g |
These are recipe-based estimates, not calculated nutrition-label values. The plan offers a mix of hot and cold lunches while reusing pantry staples.
Frequently Asked Questions
What is a good quick high-protein lunch?
Chicken rice bowls, tuna and bean salads, turkey wraps, tofu and edamame bowls, and prepared chili are convenient choices. The best option depends on whether you can refrigerate or reheat lunch.
Can I meal prep five high-protein lunches at once?
Yes, but freeze some cooked portions for later in the week instead of keeping all five refrigerated indefinitely. Follow safe storage guidelines for each ingredient.
Are vegetarian lunches high in protein?
They can be. Tofu, tempeh, edamame, lentils, cottage cheese, Greek yogurt, and eggs are useful ingredients. Combining them with grains and vegetables adds variety.
How do I stop chicken meal prep from drying out?
Avoid overcooking the chicken, store it with a little sauce or broth, and reheat gently while ensuring the food reaches a safe temperature.
Do I need 40 grams of protein at lunch?
Not necessarily. Protein needs differ by person, and total daily intake matters. Choose portions appropriate to your nutritional needs rather than treating one number as universal.
Final Thoughts
The best quick high-protein lunch prep ideas fit your routine, taste good after storage, and require very little effort when it's time to eat.
Start with two recipes, such as Southwest Chicken Burrito Bowls and Tuna White Bean Salad, to give yourself one hot lunch and one cold option. Once you have a simple routine, try different sauces, grains, and vegetables to keep things interesting.
1. Lemon Garlic Chicken Rice Bowls
Approx. 36g ProteinIngredients
- 1¼ lb boneless skinless chicken breast, diced
- 2 microwave-ready brown rice pouches, 8.8 oz each
- 4 cups broccoli florets
- 2 tsp olive oil
- 3 garlic cloves, minced
- ½ cup Greek yogurt
- 2 tbsp lemon juice
- ½ tsp paprika, salt and pepper
Instructions
- Season chicken with paprika, salt and pepper.
- Heat oil in a skillet; cook chicken 8–12 minutes until it reaches 165°F, adding garlic during the last minute.
- Steam broccoli and prepare rice according to package directions.
- Mix yogurt with lemon juice. Divide chicken, rice and broccoli among four containers.
- Pack yogurt sauce separately and refrigerate promptly.
2. Southwest Chicken Burrito Bowls
Approx. 39g ProteinIngredients
- 1¼ lb fully cooked chicken breast, shredded
- 2 microwave-ready rice pouches
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup frozen corn
- ½ cup salsa
- 2 cups shredded lettuce
- ½ tsp cumin and ½ tsp chili powder
- 2 tbsp lime juice
Instructions
- Heat rice according to package directions.
- Warm chicken, beans, corn and seasonings thoroughly in a skillet; reheat cooked chicken to 165°F.
- Divide rice and chicken mixture among four containers.
- Refrigerate promptly and keep lettuce, salsa and lime separate for serving.
3. Greek Chicken Quinoa Bowls
Approx. 38g ProteinIngredients
- 1¼ lb fully cooked chilled chicken breast, sliced
- 2 cups cooked chilled quinoa
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ cup crumbled feta
- 12 pitted olives
- 2 tbsp olive oil
- 2 tbsp lemon juice
- ½ tsp oregano
Instructions
- Divide chilled quinoa and cooked chicken among four containers.
- Add feta and olives, keeping cucumber and tomatoes in separate compartments.
- Whisk olive oil, lemon juice and oregano into a dressing.
- Refrigerate and combine all ingredients when ready to eat.
4. Buffalo Chicken Sweet Potato Bowls
Approx. 37g ProteinIngredients
- 1¼ lb fully cooked shredded chicken breast
- 4 small sweet potatoes, scrubbed and pierced
- ⅓ cup buffalo sauce
- 2 cups shredded cabbage
- ½ cup Greek yogurt
- 2 scallions, chopped
Instructions
- Microwave sweet potatoes until fully tender, about 7–12 minutes depending on their size and microwave capacity.
- Warm chicken with buffalo sauce until it reaches 165°F.
- Split potatoes and divide chicken evenly over them.
- Cool and refrigerate promptly; pack cabbage, yogurt and scallions separately.
5. Chicken Pesto Pasta Salad
Approx. 35g ProteinIngredients
- 1¼ lb fully cooked chilled chicken breast, diced
- 8 oz quick-cooking rotini
- ⅓ cup basil pesto
- 2 cups baby spinach
- 1 cup cherry tomatoes
- ¼ cup grated Parmesan
Instructions
- Cook pasta according to package directions, drain and cool promptly.
- Mix chilled pasta with cooked chicken and pesto.
- Divide into four containers with spinach and Parmesan.
- Keep cherry tomatoes separately and add immediately before serving.
6. BBQ Chicken Black Bean Bowls
Approx. 38g ProteinIngredients
- 1¼ lb fully cooked shredded chicken breast
- 2 microwave-ready brown rice pouches
- 1 can (15 oz) black beans, drained
- 1 cup frozen corn
- ⅓ cup barbecue sauce
- 2 cups bagged cabbage slaw
Instructions
- Microwave rice according to package instructions.
- Heat chicken, beans, corn and barbecue sauce until the chicken reaches 165°F.
- Divide rice and chicken mixture among four containers.
- Cool and refrigerate promptly, keeping the cabbage slaw separate.
7. Teriyaki Chicken Broccoli Bowls
Approx. 40g ProteinIngredients
- 1¼ lb fully cooked diced chicken breast
- 2 microwave-ready rice pouches
- 4 cups frozen broccoli florets
- ⅓ cup prepared teriyaki sauce
- 2 scallions, sliced
- 1 tsp sesame seeds
Instructions
- Steam broccoli and heat rice according to package directions.
- Warm chicken in a skillet with teriyaki sauce to 165°F.
- Divide rice, chicken and broccoli among four containers.
- Sprinkle with scallions and sesame seeds after reheating.
8. Turkey Taco Rice Skillet
Approx. 34g ProteinIngredients
- 1¼ lb lean ground turkey
- 2 microwave-ready rice pouches
- 1 can (15 oz) black beans, drained
- ½ cup salsa
- 1 tbsp taco seasoning
- 1 tsp olive oil
- ½ cup shredded cheddar
Instructions
- Cook ground turkey in oil with taco seasoning until fully cooked to 165°F.
- Add drained beans and salsa and heat thoroughly.
- Warm rice and divide among four meal-prep containers.
- Add turkey mixture and cheddar; refrigerate promptly.
9. Turkey Meatball Couscous Bowls
Approx. 35g ProteinIngredients
- 1¼ lb lean ground turkey
- 1 egg
- ¼ cup breadcrumbs
- 2 garlic cloves, minced
- 1 tsp oregano
- 1 cup instant couscous
- 1 cup boiling broth
- 1 cup drained roasted peppers
- ½ cup Greek yogurt
- 2 tbsp lemon juice
Instructions
- Heat oven to 425°F. Combine turkey, egg, breadcrumbs, garlic and oregano and shape into 16 meatballs.
- Bake 17–20 minutes until meatballs reach 165°F.
- Cover couscous with boiling broth for five minutes, then fluff.
- Divide couscous, meatballs and peppers among four containers; cool promptly.
- Mix yogurt and lemon juice and store separately.
10. Beef and Broccoli Rice Bowls
Approx. 33g ProteinIngredients
- 1¼ lb thinly sliced sirloin
- 2 microwave-ready rice pouches
- 4 cups broccoli florets
- 2 tbsp reduced-sodium soy sauce
- ½ cup beef broth
- 1 tsp cornstarch
- 2 garlic cloves, minced
- 1 tsp grated ginger
- 1 tbsp neutral oil
Instructions
- Whisk broth, soy sauce, cornstarch, garlic and ginger together.
- Heat oil in a skillet and cook beef in batches until cooked through.
- Steam broccoli until tender-crisp and prepare rice.
- Return beef to skillet with sauce and cook until thick and hot.
- Divide rice, broccoli and beef into four containers.
11. Turkey Hummus Crunch Wraps
Approx. 31g ProteinIngredients
- 4 large whole-wheat tortillas
- 1 lb ready-to-eat cooked turkey breast, sliced
- ½ cup hummus
- 2 cups baby spinach, dried
- 1 cup shredded carrots
- ½ cucumber, sliced and dried
Instructions
- Spread 2 tbsp hummus thinly on each tortilla.
- Place spinach over hummus and add turkey and carrots.
- Roll tortillas firmly and refrigerate.
- Keep cucumber slices in a separate compartment until serving.
12. Beef Taco Stuffed Peppers
Approx. 32g ProteinIngredients
- 4 large bell peppers, halved and seeded
- 1¼ lb 95% lean ground beef
- 1 cup cooked rice
- 1 can (15 oz) black beans, drained
- ½ cup tomato sauce
- 1 tbsp taco seasoning
- ½ cup shredded cheddar
Instructions
- Preheat oven to 400°F. Roast pepper halves for 8 minutes.
- Brown ground beef with taco seasoning until it reaches 160°F.
- Stir in cooked rice, black beans and tomato sauce.
- Fill pepper halves with beef mixture and top with cheddar.
- Bake 12–17 minutes until peppers are tender and filling is hot; cool and portion two halves each.
13. Garlic Shrimp Quinoa Bowls
Approx. 34g ProteinIngredients
- 1½ lb thawed peeled and deveined shrimp
- 2 microwave-ready cooked quinoa pouches
- 2 zucchini, sliced
- 3 garlic cloves, minced
- 1 tbsp olive oil
- 2 tbsp lemon juice
- ½ tsp paprika, salt and pepper
Instructions
- Heat oil in a skillet and sauté zucchini for 4 minutes.
- Add garlic and shrimp, cooking 2–3 minutes per side until shrimp are pearly and opaque.
- Prepare quinoa according to package directions.
- Finish shrimp with lemon and divide all ingredients among four containers.
- Cool and refrigerate promptly.
14. Salmon Rice and Edamame Bowls
Approx. 35g ProteinIngredients
- 3 cans (6 oz each) cooked salmon, drained
- 2 microwave-ready rice pouches
- 2 cups frozen shelled edamame
- 1 cucumber, diced
- 2 tbsp reduced-sodium soy sauce
- 2 tbsp lime juice
- 2 scallions
Instructions
- Heat rice and frozen edamame according to package directions.
- Cool promptly before adding cooked canned salmon.
- Divide rice, edamame and salmon into four containers.
- Keep cucumber, soy sauce and lime juice separately until serving.
15. Tuna White Bean Protein Salad
Approx. 33g ProteinIngredients
- 4 cans (5 oz each) light tuna in water, drained
- 2 cans (15 oz each) cannellini beans, drained
- 2 celery stalks, finely chopped
- ½ cucumber, diced
- ¼ red onion, finely chopped
- 2 tbsp olive oil
- 3 tbsp lemon juice
- 2 tbsp parsley
Instructions
- Drain tuna and beans thoroughly.
- Combine tuna, beans, celery, onion and parsley.
- Divide into four containers and keep cucumber separate.
- Mix olive oil with lemon juice and add when serving.
16. Shrimp Taco Slaw Bowls
Approx. 32g ProteinIngredients
- 1½ lb thawed peeled shrimp
- 1 can (15 oz) black beans, drained
- 4 cups bagged cabbage slaw
- ½ cup Greek yogurt
- 2 tbsp lime juice
- 1 tbsp olive oil
- 1 tsp chili powder
- ½ tsp cumin
Instructions
- Season shrimp with chili powder and cumin.
- Heat olive oil and cook shrimp 2–3 minutes per side until opaque.
- Divide shrimp and drained beans into four containers and chill promptly.
- Pack slaw separately and stir lime into yogurt for a separate dressing.
17. Mediterranean Tuna Couscous
Approx. 31g ProteinIngredients
- 4 cans (5 oz each) light tuna, drained
- 1 cup dry instant couscous
- 1 cup boiling vegetable broth
- 1 bell pepper, diced
- 12 olives, sliced
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 tbsp parsley
Instructions
- Cover instant couscous with boiling broth for five minutes.
- Fluff and cool promptly.
- Divide couscous, drained tuna, peppers and olives into four containers.
- Keep olive oil, lemon juice and parsley dressing separately until eating.
18. Lemon Dill Salmon Pasta Salad
Approx. 32g ProteinIngredients
- 3 cans (6 oz each) cooked salmon, drained
- 8 oz short pasta
- 1 cup frozen peas
- ¾ cup plain Greek yogurt
- 2 tbsp lemon juice
- 1 tbsp chopped dill
- ½ tsp garlic powder
- Salt and pepper
Instructions
- Cook pasta according to the package, adding frozen peas for the final two minutes.
- Drain and cool promptly.
- Mix yogurt, lemon, dill and garlic powder.
- Divide cooked salmon and pasta into four containers and pack dressing separately.
19. Crispy Tofu Edamame Rice Bowls
Approx. 28g ProteinIngredients
- 28 oz extra-firm tofu, pressed and cubed
- 2 cups frozen shelled edamame
- 2 microwave-ready rice pouches
- 3 cups broccoli florets
- 2 tbsp reduced-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tbsp neutral oil
- 1 tsp grated ginger
Instructions
- Pat tofu dry and sear in a nonstick skillet with oil until golden, 10–12 minutes.
- Steam broccoli and edamame and heat rice.
- Whisk soy sauce, rice vinegar and ginger.
- Divide rice, tofu, broccoli and edamame among four containers and pack sauce separately.
20. Chickpea Cottage Cheese Salad Bowls
Approx. 26g ProteinIngredients
- 3 cups low-fat cottage cheese
- 2 cans (15 oz each) chickpeas, drained
- 1 cucumber, diced
- 1 cup cherry tomatoes
- 2 tbsp parsley
- 2 tbsp lemon juice
- ½ tsp black pepper
Instructions
- Divide cottage cheese and well-drained chickpeas among four containers.
- Pack cucumber and tomatoes separately to reduce water release.
- Sprinkle with parsley, lemon juice and pepper before eating.
- Keep refrigerated and transport cold.
21. Lentil Feta Quinoa Bowls
Approx. 24g ProteinIngredients
- 3 cups cooked chilled lentils
- 2 cups cooked chilled quinoa
- 1 cup crumbled feta
- 1 cucumber, diced
- 1 bell pepper, diced
- 2 tbsp olive oil
- 3 tbsp lemon juice
- 2 tbsp chopped parsley
Instructions
- Divide cooked lentils and quinoa among four containers.
- Add feta and bell pepper.
- Whisk olive oil, lemon and parsley to make dressing.
- Keep cucumber and dressing separate and mix when serving.
22. Egg and Black Bean Burrito Bowls
Approx. 25g ProteinIngredients
- 8 eggs
- 1 can (15 oz) black beans, drained
- 2 microwave-ready rice pouches
- 1 bell pepper, diced
- ½ cup shredded cheddar
- ½ cup salsa
- 1 tsp olive oil
- ½ tsp cumin
Instructions
- Sauté pepper in olive oil for 3 minutes.
- Add eggs and scramble until completely set.
- Warm beans with cumin and prepare rice.
- Divide rice, eggs, beans and cheese among four containers, cool promptly and refrigerate.
- Pack salsa separately.
23. Peanut Tofu Noodle Bowls
Approx. 26g ProteinIngredients
- 28 oz extra-firm tofu, cubed
- 8 oz quick-cooking noodles
- 2 cups shredded carrots
- 3 cups shredded cabbage
- ⅓ cup peanut butter
- 2 tbsp reduced-sodium soy sauce
- 2 tbsp lime juice
- 1 tbsp neutral oil
- ¼ cup warm water
Instructions
- Cook noodles according to package directions; drain and cool promptly.
- Brown tofu cubes in oil for 8–10 minutes.
- Whisk peanut butter, soy sauce, lime and warm water until smooth.
- Divide tofu, noodles, carrots and cabbage among four boxes.
- Pack peanut sauce separately and refrigerate.
24. Chicken Lentil Vegetable Soup
Approx. 34g ProteinIngredients
- 1¼ lb boneless chicken breast, diced
- 2 cans (15 oz each) cooked lentils, drained
- 2 carrots, diced small
- 2 celery stalks, diced
- 2 cups spinach
- 5 cups chicken broth
- 1 onion, diced
- 1 tbsp olive oil
- ½ tsp thyme
Instructions
- Heat oil in a soup pot and soften onion, carrots and celery for 5 minutes.
- Add chicken, broth and thyme and simmer until chicken reaches 165°F, about 12–18 minutes.
- Add drained cooked lentils and spinach; simmer for 3–5 minutes more.
- Divide among four containers and refrigerate or freeze promptly.
25. Turkey White Bean Chili
Approx. 35g ProteinIngredients
- 1¼ lb lean ground turkey
- 2 cans (15 oz each) white beans, drained
- 1 can (14½ oz) diced tomatoes
- 1 can (4 oz) diced green chiles
- 1½ cups chicken broth
- 1 small onion, diced
- 1 tbsp olive oil
- 1 tsp cumin
- ½ tsp oregano
- ½ cup Greek yogurt, for topping
Instructions
- Cook ground turkey with onion in olive oil until fully cooked to 165°F.
- Stir in beans, tomatoes, chiles, broth, cumin and oregano.
- Simmer uncovered 12–15 minutes until lightly thickened.
- Divide among four containers and cool promptly.
- Pack Greek yogurt separately and add after reheating.
26. Creamy Chicken Broccoli Orzo
Approx. 37g ProteinIngredients
- 1¼ lb fully cooked chicken breast, diced
- 1¼ cups dry orzo
- 3 cups broccoli florets, chopped small
- 2¾ cups chicken broth, plus more as needed
- ½ cup plain Greek yogurt
- ¼ cup grated Parmesan
- 2 garlic cloves, minced
- 1 tbsp olive oil
- ½ tsp oregano
- Salt and pepper
Instructions
- Heat oil in a deep skillet and briefly sauté garlic.
- Add orzo, broth and oregano. Simmer 7 minutes, stirring occasionally.
- Add broccoli and cook another 4–6 minutes until broccoli and orzo are tender, adding hot broth if needed.
- Stir in cooked chicken and heat to 165°F.
- Remove from direct heat and fold in Greek yogurt and Parmesan.
- Divide into four containers and cool promptly.