Easy High Protein Lunch Ideas

Quick & Easy High Protein Meal Preps

As a former teacher, August coming around always brought with it a ton of anxiety!

And a return to meal prepping my lunches.

So whether youre a teacher going back to work, someone who never left the office or a student yourself, give some of these high protein meal prep recipes a try!

Why high protein you ask?

Meals higher in protein are more physically satisfying & will keep you full for longer! Everyone can benefit from higher protein diets, not just people looking to build muscle.

Without further ado, heres the list:

High Protein Snacks For Easy Lunch Time Meal Prep

Weve all been there- Monday rolls around, you forgot to plan lunches and snacks for the week and the rest of the week is complete madness filled with take-out and junk food.

Ok, I exaggerate

But one thing I have learned since meal prepping is that I am a much happier, healthier, and more productive mom, wife, and overall human being when I dont have to think about what Im going to prepare and feed my family multiple times each day.

One of the easiest things I have started meal-prepping is snacks and lunches. Ive found that an assortment of different foods and textures, as well as a focus on snacks high in protein, is key when planning your own lunch or snack packs.

Here are some of my favorite additions when making my own snack packs:

• Cheese cubes or string cheese
• Cherry tomatoes

Why High Protein Lunches

Protein is an essential nutrient, meaning we absolutely need it for life and health.

Protein along with resistance exercise can promote muscle health. It can minimize the effects of muscle loss with aging. And it can help promote muscle growth.

Because our bodies only utilize so much protein at t time, it is important to spread our protein intake throughout the day. Meaning you get a good source of protein at breakfast, lunch, and dinner.

Many people think of eggs for breakfast and meat for dinner but can get stuck with high-protein lunch ideas. So, this article is meant to help you!

But first, lets talk about where you can find protein in foods. And well discuss the other important macronutrients- healthy fats and carbohydrates.

While protein is important, an overall healthy and balanced diet is key.

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How Do You Prepare High Protein Lunches

Knowing all of the reasons why high-protein lunches are valuable is one thing. But, preparing them is another. When it comes to lunch, there are two main options for how to prepare the meals. You can prepare them ahead of time or make meals quickly and easily in the morning before work or school.

Let’s talk about meal prep recipes first. Meal prep has been a staple in the fitness community for decades. One of the biggest challenges of being consistent with your nutrition comes down to being prepared. It is easier to hit your macros and stay on plan when making the food before you need it.

To go the meal prep route, cook a bunch of meals twice a week. Not only will meal prep make it easier to hit your nutrition goals, but it will also save you time and money. And you’ll appreciate having pre-made high protein lunch ideas for work.

That said, let’s be honest. Only some people are going to meal prep. For those who don’t, preparing quick and easy recipes in the morning is essential before heading out the door.

If you decide to go this route, here are a few foods to keep on hand: canned chicken and tuna, deli meat, beef jerky, protein bars, precooked bags of rice, whole grain bread, fruit, and mixed nuts.

Bacon And Cheddar Stuffed Chicken Stick >

Why youll love it: Weve brought together three great tastes into one delicious and handy lunch. Bites of real smoky bacon are blended with creamy cheddar cheese, then stuffed into chicken breast thats juicy on the inside and crispy on the outside. Our Bacon And Cheddar Stuffed Chicken Stick is high in both protein AND in satisfaction.

How much protein: 18 grams

What theyre saying: Its hard to beat getting that much protein in an easy meal, Ellie says. I air-fried it, wrapped it in foil and ate in on my long drive.

What to try it with: Pair it with a simple tossed salad or coleslaw to eat on the side.

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What Are High Protein Lunches

High-protein lunches are what they sound like, a meal high in protein you can eat for lunch. What separates lunch meals from foods you would eat for breakfast, like protein coffee or protein French toast, for example, or dinner, is the food selection and the ease of packability.

Typically, people eat lunch while at work or school. Because of this, high-protein lunches need to be easy to make and pack. Bonus points go for lunch meals that work well with meal prep.

Reasons To Try Making Your Own Meal Prep Snack Packs

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Keto Bang Bang Shrimp

Are you on a keto diet? We have the perfect shrimp dish that is high in protein, yet also high in fat.

This shrimp dish is tender, crunchy, and just plain delicious. In fact, I actually prefer this version to the traditional version.

Instead of using corn starch as the batter, were using parmesan cheese and almond flour. This gives the shrimp a cheesy, sweet, savory flavor that you wont find in your regular bang bang shrimp.

If you want to eat healthier, I highly recommend incorporating more almond flour into your diet instead of the regular wheat flour. Thats the almond flour I usually stock up on.

Another way you can keep this recipe low carb is to crumble up some pork rinds and use them to batter up your shrimp. Add some coleslaw, and lunch is served!

Check out more keto lunch ideas like this here!

Per Serving:

Wild Salmon Veggie Bowl

Succulent salmon flaked over a bed of healthy vegetables makes a delicious, protein-packed salad that’s also low-calorie, gluten-free and rich in beneficial omega-3 fats

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Chicken Strawberry Salad With Poppyseed Dressing

Chicken Strawberry Salad with Poppyseed Dressing is a favorite summertime dinner when it is just too dang hot to cook! I love the feta cheese and toasted almonds on top of this chicken poppyseed salad. They add the perfect saltiness and crunch.

Print the recipe here: Chicken Strawberry Salad with Poppyseed Dressing by Carole Jones

Easy High Protein Lunch Ideas

Without further ado, here are some high-protein lunch ideas!

Go through these ideas and make a list- what do you want to make for the coming week?

Then prepare a shopping list and figure out what you can prepare in advance to make your high protein lunches even easier to make day-to-day.

We are going to share some of our favorite high protein lunch ideas including protein bowls, chicken breast, black beans, peanut butter, egg salad, slow cooker meals, then some additional ideas.

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Chocolate Peanut Butter Bar >

Why youll love it: Peanuts are rich in protein and healthy fats, so theyre a good choice for a midday boost. With this Chocolate Peanut Butter Bar, you get real peanuts and a layer of creamy peanut butter. Theyre combined with sweet crispies for added crunch and flavor, then wrapped in real milk chocolate. Lunch doesnt get easier or sweeter.

How much protein: 11 grams

What theyre saying:Tastes like a certain name brand candy bar, but more satisfying, says Bethany. Its convenient for work.

What to try it with: Apples and pears are perfect partners for peanut butter, and theyre high in fiber to fill you up.

What Is Meal Prepping

Preparing meals ahead of time is the concept of meal prepping.

The goal is to save a lot of time for those who have a busy lifestyle.

In fact, In fact, prepping ahead of time can save you money and time.

You can buy healthy foods at bulk prices, and then store them in airtight containers.

If youre cooking for yourself, you can prep ingredients ahead of time and freeze them for later.

Since it requires you to plan out what to eat before you go shopping, meal prep can help you make healthier meal choices over the long run.

Meal prep doesn’t necessarily mean spending a weekend or day preparing meals for the week ahead.

There are many different methods for meal prep, depending on your lifestyle and dietary needs.

Some prefer to cook every day, while others enjoy cooking a few dishes each week. Whatever method works best for you, always make sure to get enough healthy protein and fiber in your diet.

Recommended Reading: High Protein Non Dairy Yogurt

Creamy Garlic Parmesan Pork Chops

With fall arriving, now is the perfect time to think of pork chops. And these pork chops will not only warm your belly, but they will also keep you satiated as well!

These parmesan chops are delicious and oh, so creamy thanks to the parmesan garlic sauce. Whats more, you only need one pot- and lunch is served in 30 minutes.

What I love about the garlic sauce is that it is delicious, yet uses simple ingredients. Youll need some seasonings, salted butter, parmesan, all-purpose flour, and some heavy cream.

To make it a meal, just add some roasted asparagus and potatoes, and youre good to go!

Per Serving:

Thursday 23rd of April 2020

I really love these recipes! Thank you so much for sharing!

Fitoru Keto

Tuesday 21st of April 2020

Just an update about these lunch ideas! I tried some already and those were really so good! I really thank you for sharing these recipes!

Fitoru Keto

Tuesday 14th of April 2020

These lunch ideas are amazing! I can’t wait to try these! Thank you so much for sharing!

Fitoru Keto

Tuesday 24th of March 2020

Just by looking at the pictures really made me hungry. Can’t wait to try these! Thank you so much for sharing!

High Protein Dessert Recipes

40. Healthy Chocolate Peanut Butter Brownies

Nothing satisfies a sweet tooth better than brownies. These decadent brownies contain a chocolate triple threat of chocolate protein powder, cocoa powder, and chocolate egg whites. Then each brownie gets chocolate frosting AND a chocolate peanut butter drizzle. You won’t believe you’re eating a low calorie treat with 14g of protein! Get the full recipe »

41. Cookie Dough Protein Shake

This shake is best described as “liquid cookie dough.” Garnishing this creamy protein shake with oats and chocolate chips really seals the deal. Tip: if you don’t have maple extract , sub real maple syrup for the extract and some of the sweetener. Get the full recipe »

42. Cinnamon Roll Protein Oatmeal

Lacking the time to make a whole pan of cinnamon rolls? Try this cinnamon roll protein oatmeal next time you have a craving. There’s even a cream cheese swirl to add freshly frosted flavor. Get the full recipe »

43. Birthday Cake Protein Bites

Jen Jewell dropped by the M& S Headquarters and revealed a shocking secret: she’s addicted to sprinkles! She shared her go-to sweet treat when she needs a colorful fix birthday cake protein bites. These easy cookies can be baked or eaten as small bites after setting in the fridge. Either way, it’s a great way to satisfy a cookie craving. Get the full recipe »

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Healthy Smoked Sausage And Roasted Vegetables

This healthy dinner of Smoked Sausage and Roasted Vegetables gets tossed together on a sheet pan before roasting in the oven. Loaded with chicken or turkey sausage, baby potatoes, asparagus, and brussel sprouts. You will not only adore how amazing it tastes, but how quickly it all comes together as well!

Print the recipe here: Healthy Smoked Sausage and Roasted Vegetables from Carole Jones

Additional High Protein Lunch Ideas

Weve already covered a lot of high protein lunch ideas. Here are some extras that didnt quite fit in our categories above.

Additional High Protein Lunch Ideas:

• Tuna salad sandwich
• Grilled cheese sandwich
• Greek yogurt topped with berries
• Fish tacos with beans and rice on the side
• Protein smoothie bowls

If you dont see your favorites in this article, let us know what we can add!

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Layered Green Chile Chicken Enchilada Bake

This Layered Green Chile Chicken Enchilada Casserole only has FIVE ingredients and is so easy to make! It our familys personal favorite high protein meals loaded with beans, chicken, and cheddar cheese. Bake up a recipe, then portion them into containers for the whole week.

Print the recipe here: Layered Green Chile Chicken Enchilada Bake by Carole Jones

Asian Ramen Chicken Salad

This easy meal is so amazing with fresh napa cabbage, chicken, and toasted almonds and ramen noodles. Plus, it comes together in just a few minutes and uses only a few ingredients! If youve never had a napa cabbage salad before, you are in for a treat because you only think you dont like cabbage. Napa cabbage will change your mind instantly!

Print the recipe here: Asian Ramen Chicken Salad by Carole Jones

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Three Bean Taco Salad

You cant say there isnt enough protein in this salad with ground beef, black beans, refried beans, and chili beans.which are basically pinto beans in a chili powder sauce. This is one of the first meals my kids learned to prepare on their own so you know it is easy prep.

Print the recipe here: Three Bean Taco Salad by Carole Jones

How Much Protein Should You Eat For Lunch

Before determining how much protein you should eat for lunch, we must figure out how much protein you need daily to build muscle.

The Recommended Dietary Allowance for protein is only .8g/kg of body weight. The RDA is the amount of protein you need to meet your basic nutritional requirements. Eating .8g/kg is the minimum amount you need to avoid getting sick, not the amount to eat for a healthy and active lifestyle.

For athletic populations looking to maximize performance or aesthetics, .8g/kg is not enough.

Based on the latest research, consuming between .7 and 1g of protein per pound of body weight is ideal for muscle hypertrophy and muscular development2. With these numbers in mind, aiming for 1 gram per pound of body weight is perfect.

Shooting for 1 gram per pound of body weight even gives you a little wiggle room to fall short and still be in the optimal range. So, if you weigh 165 pounds, aim for 165 grams of protein daily.

Determining how much protein you should eat for lunch depends on how many meals you eat. If you eat the standard breakfast, lunch, and dinner meals, divide the total daily grams of protein by three.

If you need 165 grams of protein per day, that equates to three meals of 55 grams each. If you add a snack or another meal, it will come out to a little over 41g of protein spread across four feedings. The goal is to distribute your protein intake evenly throughout the day.

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Crispy Oven Fried Fish

If youre a fan of frozen fish sticks, youll love these crispy oven-fried fish. Theyre healthier, contain more protein, and most importantly, are more delicious than frozen fish sticks.

I admit that I love frozen fish sticks I used to eat them a lot as a kid. However, lets face it, they can be so bland that you need to cover them in ketchup!

With these fish sticks however, you can skip the ketchup. Theyre delicious on their own due to the seasonings.

For the seasonings, were using fine sea salt, ground paprika, dried onion powder, and dried garlic powder. Were adding this to some all-purpose flour, breadcrumbs, and fine cornmeal for the breading.

Do consider using almond flour instead to make the meal more nutritious. All-purpose flour doesnt have a whole lot to offer nutritionally.

Now, youre probably wondering how to keep the batter from falling off the fish. Heres the secret: bread the fish lightly, then dip it in egg, then dip in the breading again making sure to pack on as much of the breading as possible.

If youre using almond flour, you can use exactly the same process to keep it on.

Once youre done baking the fish, serve with coleslaw for a touch of freshness.

Per Serving:

Grilled Cheese With Brie Pear Bacon & Caramelized Onion

This grilled cheese with brie is a favorite family 15 minute meal that tastes fabulous! Its no ordinary sandwich because it also adds pear for sweetness, bacon for a salty crunch, & caramelized onions for the perfect finish. You wont believe how mind-blowing these are!

Print the recipe here: Grilled Cheese with Brie, Pear, Bacon & Caramelized Onion by Carole Jones

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Easy Lunch Recipes For Bulking

Let’s start with delicious recipes for a bulking lunch. These recipes are higher in calories to help you maximize muscular strength and development.

Meal #1:Ground Pork Taco Bowls

Everyone loves tacos, but this is a unique spin on a familiar favorite. Using ground pork instead of beef is an entirely different flavor. By doubling or tripling the ingredients, you can make two or three servings and have multiple meals to eat throughout the week.

And if you’re in a serious bulk and struggling to meet your daily macros, try adding a tablespoon or two of sour cream and a handful of tortilla chips. Just make sure to include both additions in your total macro breakdown!

Ingredients:

• 1 packet of taco seasoning
• ½ cup canned black beans
• ½ cup canned corn