9 High Protein Meal Prep Lunches That Actually Keep You Full

Hungry two hours after lunch? Not anymore. These nine high-protein meal prep lunches are designed to actually keep you full, taste amazing, and survive the fridge for days. We’re talking big flavors, balanced macros, and zero sad desk salads.

Each recipe is meal-prep friendly, packs serious protein, and comes together without a culinary school degree. Let’s get you prepped, satisfied, and excited for lunchtime again.

1. Smoky Chipotle Chicken Burrito Bowls That Mean Business

These bowls are the kind of lunch that makes Monday feel like a win. They’re smoky, a little spicy, and layered with protein, fiber, and crunch. Bonus: they reheat beautifully and mix well with any toppings you like.

Ingredients:

• 1.5 lb boneless skinless chicken breasts, trimmed
• 2 tbsp olive oil
• 2 tsp chipotle chili powder
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 cup dry brown rice (or quinoa)
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup frozen corn, thawed
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/2 small red onion, thinly sliced
• 1/2 cup plain Greek yogurt (for topping)
• 1 lime, cut into wedges
• Fresh cilantro, chopped (optional)

Instructions:

1. Cook the rice according to package directions. Fluff and let cool slightly.
2. In a bowl, mix olive oil, chipotle chili powder, smoked paprika, cumin, garlic powder, onion powder, salt, and pepper. Coat the chicken thoroughly.
3. Grill or pan-sear chicken over medium-high heat 5–6 minutes per side until cooked through (165°F). Rest 5 minutes, then slice.
4. Divide rice among 4 containers. Top with black beans, corn, bell pepper, tomatoes, and red onion.
5. Add sliced chicken. Pack yogurt, lime wedges, and cilantro separately.

Serve with a squeeze of lime and a dollop of Greek yogurt instead of sour cream for extra protein. Swap brown rice for cauliflower rice if you want lower carbs. Not into spice? Use regular chili powder and skip the chipotle.

2. Garlicky Lemon Herb Salmon With Roasted Veggie Couscous

This is the kind of lunch that tastes fancy but requires minimal effort. The salmon is flaky and bright from lemon, and the couscous soaks up all the savory juices. It’s light but surprisingly filling thanks to the protein and fiber combo.

Ingredients:

• 4 salmon fillets (4–5 oz each), skin-on
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Zest and juice of 1 lemon
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 cup whole-wheat couscous
• 1 1/4 cups low-sodium chicken or vegetable broth
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 small zucchini, sliced into half moons
• 1 tbsp olive oil (for veggies)
• 1/2 tsp smoked paprika
• Fresh parsley, chopped (optional)

Instructions:

1. Preheat oven to 425°F. Toss broccoli, bell pepper, and zucchini with 1 tbsp olive oil, smoked paprika, and a pinch of salt. Spread on a sheet pan and roast 15 minutes.
2. Meanwhile, whisk 2 tbsp olive oil, garlic, lemon zest, lemon juice, oregano, thyme, salt, and pepper. Pat salmon dry and brush with the mixture.
3. Push veggies to one side of the pan. Place salmon skin-side down on the other side. Roast 10–12 minutes until salmon flakes easily.
4. Bring broth to a boil, stir in couscous, cover, and remove from heat. Let sit 5 minutes, fluff.
5. Divide couscous and roasted veggies into 4 containers. Top with salmon. Garnish with parsley.

Keep the lemon wedges separate for a fresh squeeze at lunch. Not into couscous? Try farro or quinoa. For extra protein, add a spoonful of chickpeas to each bowl.

3. Greek Yogurt Chicken Salad Crunch Wraps

Creamy, crunchy, high-protein chicken salad without the mayo bomb. Greek yogurt brings tang and protein, while apples and celery add snap. Wrap it up and you’ve got a handheld lunch that won’t let you down.

Ingredients:

• 3 cups cooked chicken breast, shredded or chopped
• 1 cup plain 2% Greek yogurt
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1 tsp honey
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 small apple, diced
• 2 celery stalks, diced
• 1/3 cup red onion, finely diced
• 1/4 cup sliced almonds or toasted walnuts
• 4 large whole-grain tortillas
• 2 cups shredded romaine or baby spinach

Instructions:

1. In a large bowl, whisk Greek yogurt, Dijon, lemon juice, honey, garlic powder, salt, and pepper.
2. Fold in chicken, apple, celery, red onion, and nuts until well coated.
3. Lay out tortillas, add greens, then pile on chicken salad. Wrap tightly like a burrito.
4. Store wrapped in foil or containers. Enjoy cold.

Want extra oomph? Add sliced grapes or a sprinkle of feta. If you’re gluten-free, use your favorite GF wraps or spoon the salad over greens. For meal prep, keep greens separate if you like them super crisp.

4. Beefy Quinoa Taco Skillet Meal Prep

Taco night meets meal prep in one skillet. Lean ground beef, quinoa, and veggies simmer together with bold spices for a hearty bowl that keeps you full for hours. It reheats like a champ and is great for topping with everything.

Ingredients:

• 1 lb lean ground beef (90% or leaner)
• 1 tbsp olive oil (if needed)
• 1 small yellow onion, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 cup dry quinoa, rinsed
• 1 can (14.5 oz) fire-roasted diced tomatoes
• 1 1/2 cups low-sodium beef or chicken broth
• 1 can (15 oz) black beans, drained and rinsed
• 2 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp dried oregano
• 3/4 tsp kosher salt
• 1/4 tsp black pepper
• 1/2 cup shredded cheddar or Monterey Jack (optional)
• Fresh cilantro, lime wedges, and sliced jalapeño (optional)

Instructions:

1. In a large skillet, brown the beef over medium heat. Drain excess fat if needed. Add onion, bell pepper, and garlic; cook 3–4 minutes.
2. Stir in quinoa, tomatoes, broth, black beans, chili powder, cumin, smoked paprika, oregano, salt, and pepper.
3. Bring to a simmer, cover, and cook 18–20 minutes until quinoa is tender and liquid is absorbed. Stir once halfway through.
4. Top with cheese, cover 1–2 minutes to melt. Portion into 4 containers.

Serve with lime, cilantro, and jalapeño for brightness. Swap beef for ground turkey if you prefer. Add chopped spinach in the last 5 minutes for extra greens—no one will notice, trust me.

5. Ginger Sesame Tofu Power Bowls With Edamame

Crispy tofu, crunchy veg, and a punchy sesame dressing make this plant-powered bowl seriously satisfying. Between the tofu and edamame, you’re getting a ton of protein without feeling heavy. Meal-prep friendly and fully customizable.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 1 tbsp cornstarch
• 1 tbsp soy sauce or tamari
• 2 tsp sesame oil, divided
• 1 tbsp neutral oil (avocado or canola)
• 2 cups cooked brown rice or farro
• 1 cup shelled edamame (thawed if frozen)
• 1 large carrot, shredded
• 1 cup shredded red cabbage
• 1 cucumber, sliced
• 2 green onions, sliced
• 1 tbsp sesame seeds

Ginger Sesame Dressing:

• 3 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 1 tbsp grated fresh ginger
• 1 tsp minced garlic
• 1 tsp sesame oil
• 1 tbsp lime juice

Instructions:

1. Toss tofu cubes with cornstarch, 1 tbsp soy/tamari, and 1 tsp sesame oil.
2. Heat neutral oil in a nonstick skillet over medium-high. Cook tofu 8–10 minutes, turning to crisp all sides. Drizzle remaining 1 tsp sesame oil at the end.
3. Whisk dressing ingredients in a small bowl.
4. Divide rice among 4 containers. Top with tofu, edamame, carrot, cabbage, and cucumber.
5. Sprinkle with green onions and sesame seeds. Pack dressing separately; drizzle before eating.

Make it spicy with sriracha or chili crisp. Swap rice for cauliflower rice if you want to lighten it up. Press tofu well to get maximum crisp—paper towels and a heavy pan do the trick.

6. Creamy Tuscan White Bean and Turkey Meatballs

These tender turkey meatballs simmer in a garlicky, creamy tomato sauce with white beans and spinach. It’s comfort food that hits your protein goals. Spoon it over whole-wheat pasta, polenta, or just eat it straight from the container—no judgment.

Ingredients:

• 1 lb lean ground turkey
• 1/3 cup breadcrumbs (or almond flour for GF)
• 1 egg
• 2 tbsp grated Parmesan
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• 3/4 tsp kosher salt
• 1/4 tsp black pepper
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1/2 tsp red pepper flakes (optional)
• 1 can (14.5 oz) crushed or petite diced tomatoes
• 1/2 cup low-sodium chicken broth
• 1/2 cup plain Greek yogurt or light cream
• 1 can (15 oz) cannellini beans, drained and rinsed
• 3 cups baby spinach
• Fresh basil, torn (optional)

Instructions:

1. In a bowl, mix turkey, breadcrumbs, egg, Parmesan, Italian seasoning, garlic powder, salt, and pepper. Form 16 meatballs.
2. Heat olive oil in a large skillet over medium. Brown meatballs on all sides, 6–8 minutes. Remove to a plate.
3. In the same skillet, add garlic and red pepper flakes; cook 30 seconds. Stir in tomatoes and broth. Simmer 5 minutes.
4. Whisk in Greek yogurt or cream until smooth. Add beans and meatballs; simmer 8–10 minutes until cooked through.
5. Stir in spinach to wilt. Portion into 4 containers and garnish with basil.

Serve with roasted spaghetti squash or whole-wheat pasta. For dairy-free, skip the yogurt and add a splash of unsweetened cashew milk. These also freeze well—make a double batch and feel like a future-you hero.

7. Harissa Chickpea and Tuna Bowls With Herby Yogurt

Canned tuna but make it exciting. Spicy harissa, creamy yogurt, and hearty chickpeas transform pantry staples into a bold, high-protein bowl. It’s fast, affordable, and ridiculously satisfying.

Ingredients:

• 2 cans (5 oz each) tuna in water, drained
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 small red onion, thinly sliced
• 1 cup cooked bulgur or quinoa
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tbsp harissa paste (more to taste)
• 1/2 tsp ground cumin
• 1/2 tsp kosher salt
• 1/4 tsp black pepper

Herby Yogurt:

• 3/4 cup plain Greek yogurt
• 1 tbsp lemon juice
• 2 tbsp chopped fresh dill and/or parsley
• 1 small garlic clove, grated
• Pinch salt

Instructions:

1. Whisk olive oil, vinegar, harissa, cumin, salt, and pepper in a large bowl.
2. Add tuna, chickpeas, cucumber, tomatoes, onion, and bulgur/quinoa. Toss gently to coat.
3. Stir together the herby yogurt.
4. Divide the salad into 4 containers. Add a dollop of yogurt to each or pack separately.

Great cold right from the fridge. Add arugula for extra greens or swap tuna for canned salmon. If you’re heat-sensitive, start with 1 tsp harissa and build up.

8. Miso Ginger Turkey Stir-Fry With Veggie “Fried” Rice

This takeout-fakeout delivers sweet-savory miso ginger vibes with lean turkey and a rainbow of veggies. Cauliflower rice keeps it light but filling, and the protein will actually power you through the afternoon slump. It cooks fast and tastes even better the next day.

Ingredients:

• 1 lb lean ground turkey
• 2 tsp avocado or canola oil
• 1 small onion, diced
• 2 cups riced cauliflower (fresh or frozen)
• 1 cup frozen peas and carrots
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 tsp grated fresh ginger
• 2 eggs, lightly beaten
• 2 green onions, sliced
• Sesame seeds, for garnish

Miso Ginger Sauce:

• 1 1/2 tbsp white miso paste
• 3 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey
• 1 tbsp water
• 1 tsp sesame oil
• 1/2 tsp chili flakes (optional)

Instructions:

1. Whisk sauce ingredients until smooth.
2. Heat oil in a large skillet over medium-high. Brown turkey, breaking into crumbles. Add onion; cook 2 minutes.
3. Add cauliflower rice, peas and carrots, bell pepper, garlic, and ginger. Stir-fry 4–5 minutes until veggies are tender-crisp.
4. Push mixture to the side. Scramble eggs in empty space until set, then stir into stir-fry.
5. Pour in miso ginger sauce and toss to coat. Remove from heat. Top with green onions and sesame seeds. Portion into 4 containers.

Want extra heft? Add a cup of cooked brown rice to the mix. Swap turkey for crumbled tofu for a plant-based version. A squeeze of lime brightens the whole dish—seriously, try it.

9. Creamy Cottage Cheese Pesto Pasta With Grilled Chicken

Pesto pasta that’s secretly high protein? Cottage cheese blends into a silky sauce that coats every noodle. Add juicy grilled chicken and you’ve got a meal-prep superstar that tastes indulgent but fuels like a champ.

Ingredients:

• 8 oz whole-wheat penne or fusilli
• 1.25 lb boneless skinless chicken breasts
• 1 tbsp olive oil
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/4 tsp garlic powder
• 1 cup low-fat cottage cheese
• 1/3 cup prepared basil pesto
• 2 tbsp grated Parmesan
• 1/4 cup pasta cooking water (reserve)
• 2 cups baby spinach
• 1 cup cherry tomatoes, halved
• Lemon wedges, for serving

Instructions:

1. Cook pasta in salted water until al dente. Reserve 1/4 cup cooking water; drain.
2. Season chicken with olive oil, salt, pepper, and garlic powder. Grill or pan-cook over medium-high 5–6 minutes per side until 165°F. Rest and slice.
3. Blend cottage cheese, pesto, and Parmesan until smooth. Thin with reserved pasta water to a creamy sauce.
4. Toss hot pasta with sauce and spinach until spinach wilts. Fold in tomatoes.
5. Divide pasta into 4 containers and top with sliced chicken. Serve with lemon wedges.

Use chickpea or lentil pasta for even more protein. If reheating, add a splash of water to keep the sauce silky. Not a cottage cheese fan? You won’t taste it—just creaminess and basil goodness.

Meal Prep Tips That Make Lunch Last (And Taste Great)

• Use airtight, microwave-safe containers and let hot food cool slightly before sealing.
• Keep sauces and dressings separate when possible to protect texture.
• Add fresh elements (herbs, citrus, crunchy toppings) the day you eat for maximum pop.
• Most of these keep 3–4 days in the fridge; seafood is best within 3.

You’ve got nine high-protein lunches that won’t leave you raiding the snack drawer at 3 p.m. Pick two to batch this week, rotate the rest, and watch your lunch game level up. Happy prepping—and happier eating!