7 High Protein Lunches You Can Batch Cook on Sunday and Actually Crave

Let’s turn Sunday into your secret weapon. These high-protein lunches are big-batch friendly, meal-prep approved, and way more exciting than sad desk salads. We’re talking bold flavors, fast reheats, and proteins that actually keep you full till dinner. Cook once, eat amazing all week—sound good?

1. Smoky Chipotle Chicken Burrito Bowls You’ll Want Every Day

If you love a Chipotle run but want more protein and control over the toppings, these bowls are your new ritual. They’re loaded with juicy chicken, hearty beans, and crunchy corn salsa, and they hold up beautifully in meal-prep containers. Stack, stash, and feel like a lunch hero.

Ingredients:

• 2 lb boneless skinless chicken thighs
• 2 tbsp olive oil
• 2 tsp ground cumin
• 2 tsp smoked paprika
• 1 tsp chili powder
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 tbsp chipotle in adobo, minced (plus 1 tbsp sauce)
• 2 limes, juiced
• 3 cups cooked brown rice or quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (frozen, thawed or canned, drained)
• 1 red bell pepper, diced
• 1/2 red onion, finely chopped
• 1/4 cup chopped cilantro
• 1 avocado, sliced (add fresh when serving)
• Greek yogurt or light sour cream, for serving (optional)
• Salsa or pico de gallo, for serving

Instructions:

1. In a bowl, whisk olive oil, cumin, smoked paprika, chili powder, garlic powder, onion powder, salt, pepper, chipotle, and lime juice. Add chicken, toss to coat, and marinate 20–30 minutes (or overnight).
2. Heat a large skillet over medium-high. Sear chicken 5–6 minutes per side until cooked through and lightly charred. Rest 5 minutes, then chop into bite-size pieces.
3. In a bowl, combine corn, bell pepper, red onion, and cilantro. Season with a pinch of salt and a squeeze of lime if you have extra.
4. Divide rice/quinoa among 5 containers. Top with chicken, black beans, and corn salsa.
5. Refrigerate. Add avocado, yogurt, and salsa just before eating.

Serve with lime wedges and hot sauce. Swap in cauliflower rice for lower carbs, or use turkey breast for a leaner protein. Pro tip: double the chicken—you’ll want leftovers for tacos.

2. Greek Lemon Chicken Orzo Soup That’s Bright And Protein-Packed

This soup is cozy but fresh, thanks to bright lemon and dill. The base is silky with eggs and Greek yogurt (no heavy cream needed), and the shredded chicken turns it into a full meal. It reheats like a dream—hello, desk comfort.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 8 cups low-sodium chicken broth
• 1 cup dry orzo
• 1.5 lb cooked shredded chicken (rotisserie works great)
• 2 large eggs
• 3/4 cup plain Greek yogurt (2% or 5%)
• 2 large lemons, juiced and zested
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1/4 cup chopped fresh dill (or 2 tsp dried)
• 2 cups baby spinach

Instructions:

1. In a large pot, heat olive oil over medium. Sauté onion, carrots, and celery 6–7 minutes until softened. Stir in garlic for 30 seconds.
2. Add broth and bring to a simmer. Stir in orzo and cook according to package directions until al dente.
3. Add shredded chicken and reduce heat to low.
4. In a bowl, whisk eggs, Greek yogurt, lemon juice, and zest. Slowly ladle in 1–2 cups of hot broth while whisking to temper.
5. Stir the tempered mixture back into the pot over low heat. Do not boil. Season with salt and pepper. Add dill and spinach; stir until wilted.

Portion into containers. The orzo can absorb broth as it sits—add a splash of water when reheating if needed. For extra protein, stir in a can of chickpeas. Serve with a sprinkle of feta and a crack of black pepper. Seriously comforting.

3. Spicy Turkey And Veggie Meatballs With Garlicky Tomato Lentils

These meatballs are tender, a little spicy, and absolutely meal-prep friendly. Nestled into saucy lentils, they deliver a double hit of protein and fiber that keeps you energized. Plus, they plate up like something you’d serve friends.

Ingredients:

• 1 lb lean ground turkey (93%)
• 1/2 cup grated zucchini (squeezed dry)
• 1/4 cup finely chopped parsley
• 1/4 cup grated Parmesan
• 1 large egg
• 2 tbsp almond flour or breadcrumbs
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes (adjust to taste)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tbsp olive oil (for searing)
• 1 tbsp olive oil (for lentils)
• 3 cloves garlic, minced
• 1 tsp tomato paste
• 1 can (28 oz) crushed tomatoes
• 1 cup dried brown or green lentils, rinsed
• 3 cups low-sodium chicken broth (plus more as needed)
• 1 tsp sugar or honey (optional, to balance acidity)
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper
• Fresh basil or parsley, for garnish

Instructions:

1. In a bowl, mix turkey, zucchini, parsley, Parmesan, egg, almond flour, smoked paprika, oregano, red pepper flakes, salt, and pepper. Form 18–20 small meatballs.
2. Heat 1 tbsp olive oil in a large skillet over medium-high. Sear meatballs in batches until browned on all sides (they’ll finish cooking in the sauce). Set aside.
3. In the same pan, add 1 tbsp olive oil and garlic; cook 30 seconds. Stir in tomato paste. Add crushed tomatoes, lentils, broth, sugar (if using), salt, and pepper. Bring to a simmer.
4. Nestle meatballs into the lentils. Cover and simmer 25–30 minutes, stirring occasionally, until lentils are tender and meatballs are cooked through. Add a splash of broth if it gets too thick.

Portion and garnish with basil or parsley. Serve with a side of steamed greens or over cauliflower rice. Variations: swap turkey for chicken or lean beef; add chopped spinach to the meatball mix for extra veg. These reheat like a champ.

4. Miso-Ginger Salmon With Sesame Farro And Snap Peas

Salmon for lunch? Absolutely. This miso-ginger glaze makes it craveable, and the nutty farro packs bonus protein and chew. It’s elegant but totally batchable, and the leftovers stay moist (even cold).

Ingredients:

• 1.5 lb salmon fillet, cut into 5 portions
• 2 tbsp white miso paste
• 1 tbsp honey or maple syrup
• 1 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tsp grated fresh ginger
• 1 tsp sesame oil
• 1 cup dry farro, rinsed
• 2.5 cups water or broth
• 2 cups snap peas, trimmed and halved
• 1 red bell pepper, thinly sliced
• 2 green onions, thinly sliced
• 1 tbsp sesame seeds
• Lemon or lime wedges, for serving

Instructions:

1. Cook farro in water or broth according to package directions (usually 25–30 minutes). Drain if needed.
2. Whisk miso, honey, soy sauce, rice vinegar, ginger, and sesame oil. Brush over salmon.
3. Place salmon on a lined baking sheet. Bake at 400°F (200°C) for 10–12 minutes until just opaque and flaking.
4. In a skillet over medium-high, sauté snap peas and bell pepper with a splash of water or oil for 3–4 minutes until crisp-tender. Season lightly with salt.
5. Toss farro with green onions and sesame seeds.
6. Divide farro, veggies, and salmon into 5 containers. Add lemon/lime wedges.

Great hot or cold. Swap farro for quinoa or brown rice if gluten-free. Pro tip: brush extra glaze on the veggies for more flavor. Trust me, this one feels fancy midweek.

5. Curried Chickpea And Chicken Salad Lettuce Wraps

This is the no-cook meal-prep lunch that still packs serious protein. It’s creamy, crunchy, a little sweet from raisins, and bright with curry and lime. Wrap it in lettuce for a light meal or pile it onto whole-grain toast.

Ingredients:

• 2 cups cooked diced chicken breast
• 1 can (15 oz) chickpeas, drained and roughly smashed
• 1/2 cup plain Greek yogurt
• 2 tbsp mayonnaise (or more yogurt)
• 1.5 tbsp mild curry powder
• 1 tsp honey
• 1 lime, juiced
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/2 small red onion, finely chopped
• 1 celery stalk, finely chopped
• 1/2 red apple, diced small
• 1/4 cup golden raisins or dried cranberries
• 1/4 cup chopped cilantro
• 1 head butter lettuce or romaine leaves
• Optional: toasted sliced almonds for crunch

Instructions:

1. In a large bowl, mix Greek yogurt, mayonnaise, curry powder, honey, lime juice, salt, and pepper.
2. Fold in chicken, smashed chickpeas, red onion, celery, apple, raisins, and cilantro until combined.
3. Taste and adjust seasoning. Chill 30 minutes for flavors to meld.
4. Pack lettuce leaves separately; spoon salad into leaves when serving. Top with toasted almonds if you like.

Make it your own: add diced cucumber, swap raisins for chopped dates, or use canned tuna instead of chicken. It’s delicious in pita pockets, too. Meal-prep note: the mix keeps 4 days in the fridge.

6. Beef And Broccoli Quinoa Stir-Fry That Beats Takeout

High-protein, high-flavor, and ready to reheat—this stir-fry feeds your takeout cravings without the crash. Lean beef, crisp broccoli, and fluffy quinoa soak up a savory sauce that holds up all week. Add chili crisp if you like heat.

Ingredients:

• 1.5 lb flank steak or sirloin, thinly sliced against the grain
• 2 tbsp cornstarch
• 1 tbsp avocado or canola oil
• 4 cups broccoli florets
• 1 red bell pepper, sliced
• 3 green onions, chopped
• 3 cups cooked quinoa (about 1 cup dry)
• 2 cloves garlic, minced
• 1 tsp grated fresh ginger
• 1/3 cup low-sodium soy sauce or tamari
• 2 tbsp oyster sauce (or hoisin)
• 1 tbsp rice vinegar
• 1 tbsp honey or brown sugar
• 1/2 cup water or broth
• 1 tsp sesame oil
• Red pepper flakes or chili crisp (optional)
• Sesame seeds, for garnish

Instructions:

1. Toss sliced beef with cornstarch and a pinch of salt. Let sit 10 minutes.
2. Whisk soy sauce, oyster sauce, rice vinegar, honey, water, and sesame oil. Set aside.
3. Heat a large skillet or wok over high heat. Add oil. Sear beef in two batches, 1–2 minutes per side, just until browned. Remove to a plate.
4. Add broccoli and bell pepper to the pan with a splash of water. Stir-fry 3–4 minutes until crisp-tender.
5. Stir in garlic and ginger for 30 seconds. Return beef to pan, pour in sauce, and cook 1–2 minutes until glossy.
6. Stir in cooked quinoa and green onions just to heat through.

Portion and garnish with sesame seeds. Goes great with a squeeze of lime or a drizzle of chili oil. Swap quinoa for brown rice, or use tofu instead of beef for a plant-forward version—still protein-loaded thanks to quinoa.

7. Creamy Pesto Cottage Cheese Pasta With Roasted Chicken And Veg

This protein pasta is creamy without cream, thanks to blended cottage cheese. You get juicy roasted chicken, loads of vegetables, and a basil punch that tastes like summer. It’s the kind of lunch you’ll brag about.

Ingredients:

• 10 oz chickpea or whole-wheat pasta
• 1.25 lb boneless skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 2 cups cherry tomatoes
• 1 medium zucchini, sliced into half-moons
• 1 small red onion, sliced
• 1 tbsp olive oil (for veggies)
• 1 cup low-fat cottage cheese
• 1/3 cup prepared basil pesto
• 1/4 cup grated Parmesan
• 2 tbsp lemon juice
• 1/4–1/3 cup reserved pasta water
• Fresh basil, for garnish

Instructions:

1. Heat oven to 425°F (220°C). Toss chicken with 1 tbsp olive oil, Italian seasoning, salt, and pepper. Place on a sheet pan. On the same pan, toss tomatoes, zucchini, and red onion with 1 tbsp olive oil and a pinch of salt.
2. Roast 18–22 minutes, until chicken is cooked through and veggies are tender. Rest chicken, then dice.
3. Cook pasta in salted water until al dente. Reserve 1/3 cup pasta water; drain.
4. Blend cottage cheese, pesto, Parmesan, and lemon juice until smooth. Loosen with reserved pasta water as needed for a silky sauce.
5. Toss pasta with sauce, diced chicken, and roasted veggies. Adjust salt, pepper, and lemon to taste.

Portion into containers and garnish with basil. For extra protein, add peas or a handful of arugula. This sauce reheats well—if it thickens, add a splash of water. Trust me, you won’t miss heavy cream.

Meal-Prep Tips For Success

• Cool before sealing: Let hot food cool 15–20 minutes so condensation doesn’t make things soggy.
• Layer smart: Grains first, then proteins, then sauces/veg. Keep fresh toppings separate.
• Label and rotate: Write the date on containers. Most of these keep 4 days in the fridge.
• Microwave like a pro: Reheat in bursts, stirring in between, and add a splash of water or broth to revive sauces.

Ready to crush your week? Batch one or two of these on Sunday, mix and match toppings, and watch your lunch game level up—no midday slump, no boring bites. You’ve got this, and your future self will be very, very grateful.