High-Protein Lunch Ideas for Work (30g+ per serving)

1. Chicken Meatball Bowls

Lean chicken meatballs served over quinoa or brown rice with sautéed vegetables. Add tzatziki or hummus on the side.

2. Toasted Quesadilla Wedges

Stuff whole wheat tortillas with grilled chicken, black beans, low-fat cheese, and sautéed onions. Toast and slice into wedges for easy eating.

3. Grilled Chicken Wrap

Fill a high-protein wrap with grilled chicken breast, sliced cucumbers, roasted red peppers, a hearty grain mix (like farro or bulgur), and drizzle with a creamy tahini-yogurt dressing. Top with fresh parsley or cilantro.

4. Tuna & White Bean Salad

Mix canned tuna with white beans, red onion, parsley, olive oil, and lemon juice. Serve over greens or whole grain toast.

5. Turkey & Cheese Roll-Ups

Low-carb option: Roll deli turkey slices with cheese and avocado. Add boiled eggs and sliced veggies on the side.

6. Salmon Grain Bowl

Top a bowl of barley or quinoa with roasted salmon, edamame, spinach, and a drizzle of sesame dressing.

7. Protein Pasta Salad

Use chickpea or lentil pasta, toss with grilled chicken, cherry tomatoes, olives, feta, and a lemon-oregano vinaigrette.

8. Greek Chicken Pita Pockets

Fill whole grain pita with grilled chicken, romaine, cucumber, tomato, red onion, and tzatziki sauce.

9. Spicy Tofu & Rice Bowl

Crispy pan-fried tofu with brown rice, shredded cabbage, carrots, and sriracha-mayo drizzle.

10. Beef & Veggie Stir-Fry

Lean steak strips sautéed with bell peppers, snap peas, and mushrooms. Serve over jasmine rice or cauliflower rice.

11. Egg Salad with High-Protein Bread

Use Greek yogurt instead of mayo for a protein boost. Serve in a sandwich or wrap.

12. Cottage Cheese Power Bowl

Cottage cheese with sliced turkey, avocado, cherry tomatoes, and sunflower seeds.

13. Grilled Shrimp & Couscous

Skewered shrimp grilled with lemon and garlic, served over couscous with arugula and vinaigrette.

14. Tempeh Veggie Wrap

Marinated and grilled tempeh, shredded carrots, cabbage, and peanut dressing in a whole grain wrap.

15. Rotisserie Chicken Power Salad

Shredded rotisserie chicken tossed with kale, quinoa, sweet potatoes, pumpkin seeds, and lemon vinaigrette.

16. Bento Box Lunch

Grilled chicken strips, boiled eggs, hummus, cucumber, cherry tomatoes, and whole grain crackers.

17. Pulled BBQ Chicken Sandwich

Shredded chicken breast mixed with sugar-free BBQ sauce on a whole grain bun with slaw.

18. Egg & Veggie Fried Rice

Scrambled eggs, peas, and carrots stir-fried with brown rice and low-sodium soy sauce.

19. Turkey Burger Lettuce Wraps

Homemade turkey patties wrapped in lettuce leaves with mustard, tomato, and avocado.

20. Creamy Chickpea Chicken Salad

Combine shredded chicken with smashed chickpeas, Greek yogurt, celery, and dill. Serve in a wrap or over greens.

21. High-Protein Chili

Lean ground turkey or beef, kidney beans, tomatoes, peppers, and a touch of spice. Freeze in portions for easy lunch prep.

22. Stuffed Sweet Potatoes

Baked sweet potato stuffed with black beans, shredded chicken, salsa, and Greek yogurt.

23. Lentil & Spinach Soup with Turkey Sausage

Hearty and filling, packed with fiber and protein. Serve with whole grain bread.

24. Roasted Chicken & Hummus Plate

Slices of roasted chicken with hummus, carrot sticks, pita wedges, and olives.

25. Breakfast-for-Lunch Box

Hard-boiled eggs, turkey sausage links, whole grain toast, and a small side of fruit.

26. Smoked Salmon Avocado Toast

Top high-protein bread with smashed avocado, smoked salmon, capers, and sliced boiled egg.