7 Grab-and-go High Protein Lunch Ideas for Women on the Move You’ll Crave

You’ve got things to do and places to be, but lunch still needs to be delicious, protein-packed, and portable. These seven recipes are built for speed, flavor, and staying power—so you can crush your to-do list without a 3 p.m. crash. Minimal prep, maximum payoff, and honestly, zero sad desk lunches. Let’s make lunch something you look forward to again.

1. Lemon-Tahini Chicken Wraps With Crunchy Veggie Slaw

Bright, tangy, and super satisfying, this wrap gives you juicy chicken, a creamy tahini boost, and a fresh slaw that stays crisp even after a few hours. It’s your high-protein lunch that doesn’t taste “healthy”—it tastes like takeout, but better and faster.

Ingredients:

• 2 cups cooked chicken breast, shredded (about 10 oz)
• 4 large whole-grain tortillas (10-inch)
• 1 cup shredded red cabbage
• 1 cup shredded carrots
• 1 small cucumber, thinly sliced
• 1/4 cup fresh parsley, chopped
• 2 tbsp toasted sesame seeds (optional but great)
• 1 small avocado, sliced
• 1/2 cup crumbled feta (optional)
• 1/4 cup hummus (for spreading)

Lemon-Tahini Dressing:

• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 tsp honey or maple syrup
• 1 small garlic clove, minced
• 2–3 tbsp warm water (to thin)
• Pinch of salt and black pepper

Instructions:

1. Whisk the dressing: In a bowl, whisk tahini, lemon juice, olive oil, honey, garlic, salt, and pepper. Add warm water until it’s creamy and drizzle-friendly.
2. Toss the slaw: In a large bowl, combine cabbage, carrots, cucumber, parsley, and sesame seeds. Add half the dressing and toss.
3. Assemble the wraps: Warm tortillas briefly. Spread a thin layer of hummus, then add chicken, the slaw, avocado, and feta (if using). Drizzle with remaining dressing.
4. Wrap and roll: Fold sides in and roll tightly. Slice in half if packing for later.

Pack with a side of extra slaw or grapes. Swap chicken for canned chickpeas or baked tofu for a plant-based version. Pro tip: Wrap in parchment and foil for no-mess eating on the go.

2. Smoky Salmon Protein Boxes With Herbed Quinoa

Think DIY bistro box, but actually filling. You get omega-3 rich salmon, hearty quinoa, crunchy veg, and a zippy yogurt dip. It’s a meal-prep dream—make once and you’ve got lunches for days.

Ingredients:

• 2 cups cooked quinoa (from 1 cup dry)
• 2 tsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 2 tbsp fresh dill, chopped (or parsley)
• 10–12 oz hot-smoked salmon or cooked canned salmon, flaked
• 1 cup cherry tomatoes
• 1 cup sugar snap peas or cucumber slices
• 1/2 cup olives (optional)
• 1 lemon, cut into wedges

Lemon-Dill Yogurt Dip:

• 3/4 cup plain Greek yogurt (2% or 5%)
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 1 tbsp chopped dill
• Pinch salt and pepper

Instructions:

1. Season the quinoa: Toss cooked quinoa with olive oil, smoked paprika, garlic powder, salt, and dill.
2. Mix the dip: Stir yogurt, lemon juice, zest, dill, salt, and pepper in a small container.
3. Assemble boxes: Divide quinoa among 3–4 meal-prep containers. Top with flaked salmon, tomatoes, snap peas or cucumbers, and olives. Add a lemon wedge and a cup of the yogurt dip on the side.
4. Chill and go: Refrigerate up to 3 days. Squeeze lemon over salmon right before eating.

Add a handful of roasted almonds if you want extra crunch and protein. Not into salmon? Use canned tuna, grilled shrimp, or marinated tofu. Bonus: The paprika-dill quinoa makes a great base for any veggie odds and ends in your fridge.

3. High-Protein Caprese Pasta Salad Jars

All your favorite caprese vibes—tomato, basil, mozzarella—but boosted with protein pasta and chickpeas so it actually keeps you full. It’s layered in jars so you can grab, shake, and eat anywhere. Yes, it’s as cute as it is practical.

Ingredients:

• 8 oz chickpea or lentil pasta (short shape like rotini)
• 1 cup cherry tomatoes, halved
• 1 cup mini mozzarella balls (ciliegine), halved
• 1 cup canned chickpeas, drained and rinsed
• 1/2 cup fresh basil leaves, torn
• 1/4 cup red onion, thinly sliced
• 2 tbsp toasted pine nuts or pumpkin seeds (optional)

Balsamic-Basil Vinaigrette:

• 3 tbsp extra-virgin olive oil
• 1 1/2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 tsp honey
• 1 small garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Cook the pasta: Boil according to package until al dente. Rinse under cold water to cool, then drain well.
2. Make the vinaigrette: Whisk olive oil, balsamic, Dijon, honey, garlic, salt, and pepper.
3. Layer the jars (makes 3–4): Start with vinaigrette at the bottom, then chickpeas, red onion, tomatoes, mozzarella, pasta, basil, and seeds on top.
4. Seal and chill: Refrigerate up to 4 days. Shake to dress before eating.

Want extra protein? Add sliced grilled chicken or diced turkey. Swap mozzarella with marinated tofu cubes for dairy-free. Pro tip: Keep basil on top so it stays perky and doesn’t bruise.

4. Spicy Turkey Lettuce Cups With Peanut-Lime Sauce

These lettuce cups are fresh, fiery, and ridiculously satisfying. The turkey is bold and savory, the peanut sauce ties it all together, and the crisp lettuce keeps everything light. Pack the components, assemble in seconds, and feel like a lunchtime hero.

Ingredients:

• 1 lb lean ground turkey (93% or 99%)
• 1 tbsp avocado or olive oil
• 3 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 2 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1–2 tsp sriracha or chili-garlic sauce (to taste)
• 1 tsp sesame oil
• 1 red bell pepper, finely diced
• 4 green onions, sliced
• 1 head butter lettuce or romaine hearts, leaves separated
• 1/4 cup chopped cilantro
• 1/4 cup crushed roasted peanuts (optional)
• Lime wedges for serving

Peanut-Lime Sauce:

• 3 tbsp creamy peanut butter
• 1 tbsp lime juice
• 1 tbsp soy sauce or tamari
• 1 tsp honey or maple syrup
• 1–3 tbsp warm water (to thin)

Instructions:

1. Cook the turkey: Heat oil in a skillet over medium-high. Add turkey, breaking it up until browned. Stir in garlic, ginger, soy, rice vinegar, sriracha, and sesame oil; cook 2–3 minutes.
2. Add veg: Stir in bell pepper and half the green onions; cook 1 minute to soften slightly.
3. Make the sauce: Whisk peanut butter, lime juice, soy, honey, and enough water to create a drizzle.
4. Pack it up: Portion turkey mixture into containers. Keep lettuce leaves, sauce, cilantro, peanuts, remaining green onions, and lime wedges separate.
5. Assemble to eat: Spoon turkey into lettuce, drizzle sauce, top with herbs and peanuts, squeeze lime.

Prefer plant-based? Use crumbled extra-firm tofu or tempeh. If you need extra carbs, add cooked brown rice or quinoa to each cup. Warning: These are addictive—in the best way.

5. Cottage Cheese Pesto Egg Sandwiches (Freezer-Friendly!)

This breakfast-for-lunch situation packs serious protein with eggs and cottage cheese, plus a hit of basil pesto for flair. Make a batch on Sunday, freeze, and you’ve got a grab-and-go option that reheats like a dream. It’s the kind of sandwich that makes 12 o’clock exciting again.

Ingredients:

• 8 large eggs
• 1/2 cup cottage cheese (2% or 4%)
• 1/4 tsp garlic powder
• 1/4 tsp black pepper
• 1/2 tsp salt
• 1/4 cup prepared basil pesto
• 6 whole-grain English muffins, split and toasted
• 6 slices tomato (optional)
• 1 cup baby spinach
• 6 slices provolone or mozzarella (optional)

Instructions:

1. Make egg bake: Preheat oven to 350°F (175°C). Whisk eggs, cottage cheese, garlic powder, pepper, and salt. Pour into a greased 9×9-inch pan and bake 18–22 minutes until set. Cool and cut into 6 squares.
2. Assemble: Spread pesto on muffin halves. Layer spinach, an egg square, tomato, and cheese (if using). Close the sandwich.
3. Freeze for later: Wrap each sandwich tightly in parchment, then foil. Freeze up to 2 months.
4. Reheat: Microwave from frozen 1–2 minutes (unwrap foil first), or toast in a sandwich press until hot and melty.

Add turkey bacon or chicken sausage if you want extra oomph. Dairy-free? Swap cottage cheese for silken tofu in the egg mixture and use your favorite vegan cheese. Pack with a crisp apple and you’re set.

6. Chili-Lime Shrimp And Black Bean Power Bowls

Juicy shrimp, hearty black beans, and a punchy lime dressing—this bowl hits every craveable note. It’s fast, colorful, and loaded with protein and fiber, so you’ll stay full without feeling weighed down. Meal-prep a few and thank yourself later.

Ingredients:

• 1 lb raw shrimp, peeled and deveined (medium or large)
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/4 tsp smoked paprika
• 1/4 tsp salt
• 2 cups cooked brown rice or cauliflower rice
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 red bell pepper, diced
• 1 small red onion, diced
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• Lime wedges for serving

Cilantro-Lime Dressing:

• 3 tbsp olive oil
• 2 tbsp lime juice
• 1 tsp honey
• 1 tbsp chopped cilantro
• Pinch salt and pepper

Instructions:

1. Season and cook shrimp: Toss shrimp with olive oil, chili powder, cumin, smoked paprika, and salt. Sauté in a hot skillet 2–3 minutes per side until opaque.
2. Mix dressing: Whisk olive oil, lime juice, honey, cilantro, salt, and pepper.
3. Assemble bowls: Divide rice among 3–4 bowls. Top with black beans, corn, bell pepper, red onion, and shrimp. Add avocado slices.
4. Dress and finish: Drizzle with the dressing and a squeeze of fresh lime. Sprinkle with extra cilantro.

No shrimp? Use grilled chicken, baked tofu, or tempeh. If packing ahead, store avocado separately and add just before eating. A few crushed tortilla chips on top are a very good idea—trust me.

7. Creamy Greek Yogurt Tuna Salad Stuffed Pitas

This is the glow-up your childhood tuna sandwich deserved. Greek yogurt makes it creamy without weighing it down, and a few smart add-ins bring crunch, freshness, and flavor. It stuffs beautifully into pitas and holds up like a champ.

Ingredients:

• 2 cans (5 oz each) tuna in water, drained
• 1/2 cup plain Greek yogurt (2%)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/4 tsp garlic powder
• 1/4 tsp black pepper
• 1/4 tsp salt
• 1/2 cup finely diced celery
• 1/4 cup finely diced red onion
• 1/4 cup chopped dill pickles or cornichons
• 2 tbsp chopped fresh dill or parsley
• 4 whole-wheat pitas, halved
• 2 cups mixed greens
• 1 small tomato, sliced

Instructions:

1. Make the tuna salad: In a bowl, stir yogurt, olive oil, lemon juice, Dijon, garlic powder, pepper, and salt. Fold in tuna, celery, onion, pickles, and herbs.
2. Stuff the pitas: Tuck greens into pita halves. Add a generous scoop of tuna salad and a slice or two of tomato.
3. Pack and go: Wrap tightly. Keep chilled until lunch.

Add capers for a briny kick, or sub canned salmon. Gluten-free? Use lettuce cups or gluten-free wraps. If you like a little heat, a pinch of crushed red pepper in the mix is seriously good.

Quick Tips For High-Protein Success On Busy Days

• Double up: If you’re cooking chicken, shrimp, or quinoa for dinner, make extra for these lunches.
• Contain yourself: Invest in a few leakproof containers and tiny sauce cups. Dressing on the side keeps everything fresh.
• Flavor boosters: Keep lemon, hot sauce, and a good spice blend at your desk or in your bag.
• Balance it out: Aim for a combo of protein, fiber, healthy fat, and color. Your energy levels will thank you.

Ready to upgrade your midday routine? Pick one of these grab-and-go heroes, prep it tonight, and enjoy a lunch that fuels your day and makes you excited to eat. Your future self is already clapping.