High Protein Lunch Ideas Meal Prep

High Protein Lunch Ideas and menu designed to fuel your body with the essential nutrients it needs to maximize gains and optimize your workouts!

No time to build your own meal plan? We understand that building muscle is not just about hitting the gym but also about nourishing your body with the right foods.

The following high protein lunch meal prep lunch meal options focus on high-quality proteins, complex carbohydrates, healthy fats, and a bounty of vitamins and minerals to support muscle repair and growth. Despite your fitness goals you can customized your own meals to accommodate your nutritional requirement.

From veggies to nutrient-packed salmon grain bowls and protein-rich turkey stuffed bell peppers, each meal is a delicious fusion of flavors and textures that will leave you feeling satisfied and energized. Take your muscle-building journey to the next level with these wholesome and mouthwatering lunch choices!

Time is essential nowadays. Preparing a meal can be time consuming not to mention buying groceries. Get all of the se mouth watering menu deliver right to your door steps.

List of High Protein Lunch Ideas

Grilled Pesto Chicken Sandwich:

High Protein Lunch Ideas


Indulge in a satisfying and flavorful Grilled Pesto Chicken Sandwich that will leave your taste buds dancing with delight. This nutritious lunch option combines succulent grilled chicken breast, vibrant basil pesto, and a medley of fresh vegetables.

The chicken is marinated in a delicious blend of herbs and spices, then grilled to perfection, resulting in a tender and juicy centerpiece for your sandwich. The pesto sauce, made from aromatic basil, pine nuts, garlic, and olive oil, adds a burst of flavor that complements the chicken beautifully. Served on whole grain bread and accompanied by a side salad or steamed vegetables, this meal is a wholesome balance of protein, fiber, and essential nutrients.

Meal Prep: Marinate the chicken breasts overnight in a mixture of herbs, spices, and olive oil. Grill the chicken until cooked through and slice into thin, juicy strips.

Prepare the basil pesto by blending fresh basil leaves, pine nuts, garlic, and olive oil until smooth.

Toast the whole grain bread, spread a generous amount of pesto on each slice, and layer the grilled chicken along with your choice of fresh vegetables for added crunch and nutrition.

– Chicken breast
– Fresh basil leaves
– Pine nuts
– Garlic cloves
– Olive oil
– Whole grain bread
– Fresh vegetables (such as lettuce, tomato, cucumber)

– Calories: 390 per serving
– Protein: 37 grams
– Carbohydrates: 31 grams
– Fat: 13 grams
– Sodium: 860 mg

Turkey Stuffed Bell Peppers:

High Protein Lunch Ideas
Elevate your lunch experience with these Turkey Stuffed Bell Peppers that are as beautiful to look at as they are delicious to eat. This wholesome meal combines lean ground turkey, colorful bell peppers, aromatic herbs, and a blend of nutrient-rich ingredients.

The bell peppers serve as a vibrant and nutritious vessel, filled with a flavorful mixture of seasoned turkey, brown rice, and a medley of sautéed vegetables. Each bite provides a burst of flavors and textures, making it a well-rounded and satisfying lunch option.

Meal Prep: Begin by preparing the filling by cooking the ground turkey with a variety of herbs and spices, along with sautéed vegetables and cooked brown rice.

Cut the bell peppers in half and remove the seeds and membranes. Fill each pepper half with the turkey mixture and bake until the peppers are tender and the filling is cooked through.

– Lean ground turkey
– Bell peppers (assorted colors)
– Brown rice
– Onion
– Garlic
– Tomato sauce
– Olive oil
– Herbs and spices (such as oregano, basil, paprika)
– Salt and pepper to taste

– Calories:  326 (2 halves per serving)
– Protein: 30 grams
– Carbohydrates: 14 grams
– Fat: 15 grams
– Fiber: X grams
- Sodium 333 mg
- Vitamin A 7%
- Vitamin C 329%

Thai Shrimp Noodle Bowl:

Spice it up with vibrant Thai Shrimp Noodle Bowl. Bursting with authentic flavors, this lunch option brings together succulent shrimp, rice noodles, crisp vegetables, and a zesty Thai-inspired sauce.

The shrimp is cooked to perfection, juicy and tender, while the rice noodles provide a light and satisfying base. The bowl is then filled with a colorful assortment of vegetables. Tossed in a tangy and aromatic dressing, this bowl is a true culinary adventure.

Meal Prep: Start by cooking the rice noodles according to the package instructions and set them aside.

Sauté the shrimp until pink and cooked through, and prepare the sauce by combining traditional Thai flavors such as lime juice, soy sauce, fish sauce, ginger, and garlic.

Toss the cooked noodles, shrimp, and vegetables in the sauce, ensuring they are evenly coated. Garnish with fresh cilantro, chopped peanuts, and a squeeze of lime for an extra burst of flavor.

- Shrimp
- Rice noodles
- Bell peppers (assorted colors)
- Carrots
- Bean sprouts
- Lime juice
- Soy sauce
- Fish sauce
- Fresh ginger
- Garlic
- Fresh cilantro
- Crush peanuts (optional)

- Calories: X
- Protein: X grams
- Carbohydrates: X grams
- Fat: X grams
- Fiber: X grams

Flat Iron Steak Fajita Bowl:

Savor the bold and savory flavors of the Southwest with this Flat Iron Steak Fajita Bowl.

This vibrant lunch option features tender slices of flat iron steak marinated in a tantalizing blend of spices, accompanied by a colorful array of sautéed bell peppers and onions.

The steak is cooked to perfection, juicy and flavorful, while the fajita vegetables provide a satisfying crunch. Served on a bed of cilantro-lime rice, and garnished with zesty salsa and creamy avocado, this bowl is a well-balanced and nutritious lunch option.

Meal Prep: Begin by marinating the flat iron steak in a mixture of spices, lime juice, and olive oil. Allow it to marinate for a few hours or overnight to enhance the flavors.

Sauté the bell peppers and onions until tender and lightly caramelized. Cook the steak to your desired doneness on a grill or stovetop. Slice the steak against the grain into thin strips.

Prepare the cilantro-lime rice by cooking rice with fresh cilantro and lime juice. Assemble the bowl by layering the rice, steak, sautéed vegetables, salsa, and avocado.

- Flat iron steak
- Bell peppers (assorted colors)
- Onion
- Lime juice
- Olive oil
- Cilantro
- Rice
- Spices (such as cumin, chili powder, paprika)
- Salsa
- Avocado

- Calories: 420 Per Serving
- Protein: 31 grams
- Carbohydrates: 32 grams
- Fat: 18 grams
- Sodium 90 mg

Spicy Tuna Sushi Bowl:

Experience the flavors of Japan with this Spicy Tuna Sushi Bowl, a delightful and convenient twist on traditional sushi.

This bowl features a combination of fresh, sushi-grade tuna, crisp vegetables, and a spicy mayo sauce. The tuna is marinated in a savory blend of soy sauce, sesame oil, and spices, then seared to perfection, resulting in a melt-in-your-mouth experience.

The bowl is then filled with a colorful assortment of vegetables, such as cucumber, avocado, and edamame, providing a satisfying crunch and a boost of essential nutrients. Topped with a spicy mayo sauce and garnished with toasted sesame seeds, this bowl is a true fusion of flavors.

Meal Prep: Begin by marinating the sushi-grade tuna in a mixture of soy sauce, sesame oil, and spices.

Sear the tuna for a few seconds on each side to achieve a light sear while keeping the center raw. Slice the seared tuna into thin strips. Prepare the spicy mayo sauce by combining mayo with sriracha sauce or any other preferred spicy sauce.

Assemble the bowl by layering sushi rice, tuna, vegetables, and the spicy mayo sauce. Garnish with toasted sesame seeds for added flavor and texture.

- Sushi-grade tuna
- Cucumber
- Avocado
- Edamame
- Sushi rice
- Soy sauce
- Sesame oil
- Spices (such as ginger, garlic powder, red pepper flakes)
- Mayonnaise
- Sriracha sauce (or any other preferred spicy sauce)
- Toasted sesame seeds

- Calories: 398 Per Serving
- Protein: 35 grams
- Carbohydrates: 41 grams
- Fat: 10 grams

Asian Turkey Lettuce Wraps:

Embark on a delightful culinary journey with these Asian Turkey Lettuce Wraps that are bursting with savory and aromatic flavors.

This light and refreshing lunch option features lean ground turkey sautéed with a delightful blend of Asian-inspired seasonings.

The mixture is then served in crisp lettuce cups, creating a satisfying and low-carb meal that is both flavorful and nutritious. Accompanied by a tangy and sweet dipping sauce and garnished with chopped green onions and crunchy water chestnuts, these lettuce wraps are an explosion of taste and texture.

Meal Prep: Begin by cooking the lean ground turkey in a skillet with a mixture of Asian-inspired spices, garlic, and ginger.

Prepare the dipping sauce by combining soy sauce, hoisin sauce, rice vinegar, and a touch of honey for sweetness. Wash and separate the lettuce leaves, creating a beautiful cup-like shape for the filling.

Assemble the wraps by placing a scoop of the cooked turkey mixture onto each lettuce cup. Add chopped water chestnuts and green onions for crunch and a drizzle of the dipping sauce.

- Lean ground turkey
- Lettuce leaves (such as iceberg or butter lettuce)
- Water chestnuts
- Green onions
- Garlic
- Fresh ginger
- Soy sauce
- Hoisin sauce
- Rice vinegar
- Honey

- Calories: 302 Per Serving
- Protein: 25 grams
- Carbohydrates: 23 grams
- Fat: 11 grams


Teriyaki Pineapple Chicken:

Escape to the tropical flavors of the Pacific with this Teriyaki Pineapple Chicken. This delectable lunch option features tender chicken breast marinated in a sweet and tangy teriyaki sauce, infused with the juicy goodness of fresh pineapple.

The marinade helps to lock in moisture, resulting in succulent and flavorful chicken. Served over a bed of steamed jasmine rice and accompanied by vibrant stir-fried vegetables, this meal provides a delightful harmony of taste and nutrition.

Meal Prep: Start by preparing the teriyaki marinade by combining soy sauce, mirin, brown sugar, garlic, and ginger. Marinate the chicken breasts for a few hours to allow the flavors to meld.

Grill or cook the chicken until it reaches an internal temperature of 165°F (74°C). Meanwhile, chop the pineapple and stir-fry the vegetables until they are tender-crisp.

Serve the teriyaki pineapple chicken over steamed jasmine rice, and garnish with fresh pineapple chunks and chopped scallions for an extra burst of tropical flavor.

- Chicken breast
- Fresh pineapple
- Jasmine rice
- Soy sauce
- Mirin
- Brown sugar
- Garlic
- Fresh ginger
- Assorted stir-fry vegetables (such as bell peppers, broccoli, snap peas)
- Scallions

- Calories: 510
- Protein: 51 grams
- Carbohydrates: 51 grams
- Fat: 9 grams
- Cholesterol 120 mg


Steak Kabobs:

Fire up your grill and indulge in these tantalizing and flavorful Steak Kabobs. This lunch option features succulent pieces of marinated steak, paired with colorful bell peppers, juicy cherry tomatoes, and zucchini, creating a delightful medley of flavors and textures.

The steak is marinated in a savory blend of herbs and spices, enhancing its natural taste and tenderness. Grilled to perfection, the kabobs are a delightful feast for your senses and a nutritious option to keep you energized throughout the day.

Meal Prep: Begin by cutting the steak into bite-sized pieces and marinating them in a mixture of olive oil, garlic, and a blend of herbs and spices.

Soak the wooden skewers in water to prevent them from burning on the grill. Assemble the kabobs by alternating the marinated steak pieces with colorful bell peppers, cherry tomatoes, and zucchini chunks.

Grill the kabobs until the steak reaches your desired level of doneness and the vegetables are tender.

- Steak (such as sirloin or ribeye)
- Bell peppers (assorted colors)
- Cherry tomatoes
- Zucchini
- Olive oil
- Garlic
- Herbs and spices (such as rosemary, thyme, paprika)
- Wooden skewers

- Calories: 454
- Protein: 39 grams
- Carbohydrates: 38 grams
- Fat: 14 grams
- Sodium 360 mg


New England Style Shrimp Rolls:

Treat yourself to a taste of the East Coast with these New England Style Shrimp Rolls. This delightful lunch option showcases tender, succulent shrimp tossed in a creamy and tangy dressing, served in soft, buttery rolls.

The shrimp is enhanced with a mixture of mayo, lemon juice, and a touch of celery salt, while the rolls provide a comforting and satisfying base. Garnished with fresh chopped chives and a sprinkle of paprika, these rolls are a perfect balance of flavors and an indulgent yet light lunch option.

Meal Prep: Start by cooking the shrimp until they turn pink and are cooked through.

Prepare the dressing by combining mayo, lemon juice, and a pinch of celery salt for a classic New England flavor.

Toss the cooked shrimp in the dressing until they are evenly coated. Toast the buttery rolls for a warm and crispy texture.

Assemble the rolls by generously filling them with the shrimp mixture. Garnish with chopped chives and a sprinkle of paprika for an attractive presentation.

- Shrimp
- Butter rolls
- Mayonnaise
- Lemon juice
- Celery salt
- Fresh chives
- Paprika

- Calories: 343 Per Serving
- Protein: 36 grams
- Carbohydrates: 42 grams
- Fat: 8 grams
- Sodium: 1067 mg

Salmon Grain Bowl:

Embrace the goodness of omega-3 fatty acids and a bounty of whole grains with this wholesome Salmon Grain Bowl.

This lunch option features succulent, grilled salmon, paired with a colorful array of nutritious vegetables and grains.

The salmon is marinated in a zesty lemon herb dressing, highlighting its natural flavors. Served over a bed of nutrient-rich quinoa and accompanied by a mix of roasted vegetables and leafy greens, this bowl is a nutrient powerhouse that will leave you feeling satisfied and energized.

Meal Prep: Begin by marinating the salmon in a mixture of olive oil, lemon juice, fresh herbs, and garlic.

Grill the salmon until it is cooked through and flaky.

Cook the quinoa according to package instructions, and roast a selection of vegetables, such as sweet potatoes, broccoli, and cherry tomatoes, until tender and caramelized.

Assemble the bowl by layering the quinoa, grilled salmon, roasted vegetables, and a handful of fresh leafy greens. Drizzle with extra lemon herb dressing and sprinkle with toasted nuts or seeds for added crunch and nutrition.

Brown Rice


Assorted vegetables (such as sweet potatoes, broccoli, cherry tomatoes)



Olive Oil

Salt and Pepper


  • Total Fat 19g
  • Cholesterol 0 mg
  • Sodium 650 mg
  • Total Carbohydrates 37 gram
  • Protein 35 grams