20 Tasty High Protein Work Lunch Ideas for Busy Days
Looking for high protein work lunch ideas to keep you full at the office that is easy and make ahead recipes? Here are 20 high protein low calorie meals for lunch these are quick high protein work lunch that are Healthy high protein lunch ideas to plan your weekly work meals.
Grilled Chicken Salad
A grilled chicken salad is my favorite and first choice for a high-protein lunch at work. Marinated grilled chicken on fresh greens makes it both refreshing and nutritious.
You can add healthy toppings of your choice like avocados, nuts, or a light vinaigrette. Easy to meal prep and keeps you going all afternoon.
You can grill chicken ahead of time and just mix the chicken with greens and your favorite toppings in the morning for a quick meal.
Turkey and Avocado Wrap
Use whole wheat store-bought tortillas for extra fiber and to save time. The creamy avocado and lean turkey give it a good balance of high protein and good-quality fat.
This lunch is quick and easy to make in just five minutes. It’s perfect for busy days. Make avocado spread with a few seasonings or slice them up to layer with deli turkey with some cucumber or veggies on on side. I like to have it with some hummus.
Tuna Salad with Boiled Eggs
Looking for a protein-packed meal? Try a tuna salad with boiled eggs. It’s a tasty mix of canned tuna, hard-boiled eggs, and crunchy celery. All this is dressed lightly. It’s high in protein and perfect for healthy meal prep.
This dish boosts your protein and adds variety to your office lunches. You can also put this salad on bread to make a sandwich. Or have it with crackers or over a green salad.
Chicken and Quinoa Bowl
A chicken and quinoa bowl is a great choice for lunch at work. It’s both nutritious and easy to make. Quinoa is a good substitute for rice and is high in protein. To a bowl of cooked quinoa, add diced grilled chicken, and some vegetables For dressing, mix lemon juice, maple syrup, and minced garlic. This makes the bowl even more tasty. This meal is also good for meal prep.
Hard-Boiled Eggs and Turkey Sandwich
Hard-boiled eggs with turkey slices make a quick, healthy lunch. They give you a good amount of protein. This is great when you’re in a hurry.
Boil eggs at the start of the week. Store them in the fridge for easy meals. Enjoy them alone or with whole-grain bread or veggies.
For more protein, try hummus instead of mayonnaise. Assemble as a sandwich with lettuce and cheese
Turkey Meatballs with Zoodles
Turkey meatballs on zoodles make a tasty and healthy meal. They’re great for a quick lunch. To make them, mix lean ground turkey, almond flour, and herbs. Cook in 20 minutes at 400°F.
Cook spiralized zucchinis for 30 seconds to 1 minute to turn into zoodles. They go well with the meatballs. Add marinara sauce for extra taste. It is not just high in protein but also gluten-free, paleo, and keto-friendly.
This meal is perfect for meal prep. You can freeze the meatballs for a month.
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Salmon and Brown Rice
Salmon and brown rice is another good high-protein lunch at work. This fish is full of protein and omega-3 fatty acids.
Add a glaze of honey, lime juice, a little sesame oil, and soy sauce to the cooked salmon. Try adding lemon-tahini dressing or fresh herbs for extra flavor. This meal is not only high in protein but also supports your health.
Chicken Caesar Salad
The Chicken Caesar Salad is a tasty and protein-rich choice for lunch. It is a great pick for a healthy meal prep routine.
It takes just 10 minutes to prepare. You can meal prep the chicken on the weekend.
Just add grilled chicken, fresh romaine lettuce, and creamy Caesar dressing. It is my top choice for low-carb lunches.
You can make it ahead and grab it when you’re in a hurry.
Shrimp Stir-Fry
When looking for a quick and different high protein lunch, shrimp stir-fry is a great choice. It has fresh veggies and shrimp and is ready in minutes.
Pair it with rice for a full meal that keeps you going all day. Whisk together soy sauce, cornstarch, lime juice, brown sugar, minced garlic, and a pinch of red pepper flakes and keep aside. Cook shrimp on medium heat with salt and keep away. To the same pan add oil veggies of your choice and toss it. Add the shrimp and sauce and cook for a few minutes.
Steak and Sweet Potato Bowl
A steak and sweet potato bowl is a filling meal. It’s great for healthy meal prep.
Season the steak and cook it to medium-rare on a grill or pan. Add to roasted sweet potatoes. Add greens and a light balsamic vinaigrette for extra flavor and a nice look.
This dish is gluten-free, paleo.
Tuna and Chickpea Salad
Tuna and Chickpea Salad is a great choice for a high protein lunch at work. Both tuna and chickpeas are high in protein. It’s also quick and easy to make, perfect for busy days.
Take tuna and boiled chickpeas, add cherry tomatoes, cucumber, bell pepper, and arugula for color and taste. Add dressing made of olive oil, lemon juice, garlic, and spices, making it fresh and tasty.
Grilled Chicken Wrap
A grilled chicken wrap is a great choice for a quick, high-protein lunch. Is easy to eat and carry making it perfect for busy days at the office.
Just add grilled chicken, lettuce, and other veggies of your choice and your favorite dressing. And roll it into a wrap
Grill chicken in advance as meal prep to save time in the morning.
Buffalo Chicken Lettuce Wraps
When looking for low-carb lunch options with lots of protein? Buffalo Chicken Lettuce Wraps are perfect. Use crisp lettuce leaves instead of tortillas.
Air fry chicken, add lettuce, cherry tomatoes, red onions, and avocado.
Add a tablespoon of light ranch dressing and mozzarella cheese for extra flavor. This lunch is tasty and keeps carbs low.
Chicken and Egg Salad
Chicken and egg salad is a perfect high-protein work lunch option that is quick to make. Mix chicken breasts with hard-boiled eggs. Add two tablespoons of fat-free mayo and seasoning.
This salad is not only tasty but also goes well with many sides. Add some greens, crunchy veggies, or on toast.
Beef and Broccoli Stir-Fry
For something different try beef and broccoli stir-fry. You can meal prep it on the weekend end just grab and go in the morning. Cook broccoli with ginger and garlic, then set aside. Brown seasoned steak in the same pan, add the broccoli back and mix with a sauce and seasoning of choice until thickened
You can also pair it with rice if you like.
Turkey and Cheese Roll-Ups
Turkey and cheese roll-ups are a great high protein lunch for work. Just layer shredded cheddar cheese, cream cheese, and deli turkey on a tortilla. Add grated carrots for crunch and season with garlic and onion powder and roll it up. You can also add elote seasoning for extra taste.
Baked Cod with Vegetables
Baked cod with mixed vegetables is a tasty and easy lunch option. Season Atlantic cod with garlic powder, paprika, and salt.
Preheat the oven to 400°F (204°C) and prep a baking sheet with vegetables and lemon slices. Place seasoned cod on the sheet, bake for 15-18 minutes until the fish is flaky, and serve with the veggies.
It’s good for leftovers, perfect for lunch the next day.
Chicken and Black Bean Burrito Bowl
A Chicken and Black Bean Burrito Bowl is a great high-protein lunch for work. It has grilled chicken, black beans, and quinoa. Making it full of fiber and protein.
It’s quick to make with meal prep on the weekend. ready in just 10 minutes. The dressing can be added later and packed separately for lunch.
Grilled Pork Chops with Quinoa
Grilled pork chops with quinoa make a fancy yet easy lunch. Cook onions and garlic in olive oil, then toast quinoa and add spices and lemon juice. Simmer for 15 minutes. In a skillet, cook mushrooms and asparagus.
Grill seasoned pork chops, top with butter, and serve with the quinoa and veggies.
You can try any other veggies of your choice
Smoked Salmon and Cream Cheese Wrap
The smoked salmon and cream cheese wrap is perfect for busy days. It’s healthy and refreshing.
And takes just 15 minutes. Mix cream cheese, dill, lemon juice, salt, and pepper. Spread it on tortilla wraps, then layer smoked salmon and greens on top. Roll tightly, and cut in half.
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