Alright, folks, get ready to dive into a treasure trove of deliciousness! Today, I’m excited to share with you 15 mouth-watering high-protein meals that will make your lunchtime a whole lot more exciting. From juicy grilled chicken burrito bowls with avocado salsa to zesty hot honey buffalo chicken wraps, we’ve got something for everyone. Whether you’re a meat lover or a seafood aficionado, these meal prep recipes are easy to make ahead and will keep you fueled up for the day. So, kick back, relax, and let’s get cooking!
15 High-Protein Lunch Meal Prep Recipes
1. Grilled Chicken Burrito Bowls (with Avocado Salsa)
So what more could we ask for in life than a delicious bowl of grilled chicken burrito goodness? These bowls have all the flavours you love in a burrito, minus the tortilla and with protein-packed quinoa instead of rice! The chicken is seasoned to perfection with a zesty chilli powder blend and grilled to juicy perfection. Top it all off with some creamy avocado salsa, black beans, corn, cheese, and Greek yoghurt for a meal that’s bursting with flavour and nutrition. It’s the perfect recipe to prep ahead for a week of high-protein lunches that will keep you satisfied and energized. Just cook up a big batch on the weekend and enjoy delicious, healthy meals all week long.
2. Hot Honey Buffalo Chicken Wraps
Craving something crispy, crunchy, and delicious for lunch? You must try these hot honey buffalo chicken wraps! Packed with baked crispy chicken tenders, spicy buffalo wing sauce, creamy ranch dressing, melted cheese, and crisp romaine lettuce, these wraps are a flavour explosion in every bite. Plus, they’re super easy to make ahead for meal prep! Start by seasoning and breading your chicken tenders, then bake them to golden perfection. Whip up a simple hot honey buffalo sauce to coat the chicken in, and get ready to assemble your wrap by layering all the tasty ingredients on a warm tortilla.
3. Teriyaki Chicken
If you’re craving a delicious and satisfying lunch that’s easy to make ahead for the week, this teriyaki chicken recipe is a game-changer. With just a few simple ingredients like chicken, soy sauce, brown sugar, ginger, and garlic, you can whip up a flavorful stir fry that beats takeout any day. Simply brown the chicken in a skillet, mix up the homemade teriyaki sauce, and let it simmer until it’s thick and saucy. Garnish with sesame seeds and green onions, and serve over rice or noodles for the perfect meal prep lunch. Plus, if you’re feeling fancy, you can even make it in the Instant Pot for an even quicker and easier meal.
4. Ground Turkey Burrito Bowl
This delicious ground turkey burrito bowl recipe is a game-changer! Packed with protein and bursting with flavour, this dish is perfect for meal prep or a quick weeknight dinner. Assemble your bowl with a hearty base of cooked rice, top it off with the savoury turkey taco meat, and get creative with your toppings – think shredded cheese, diced tomatoes, creamy avocado, or a squeeze of lime. This recipe is so versatile and customizable, you’ll never get bored! Simply brown your ground turkey with onion and garlic, add salsa, taco seasoning, and water, and then let it simmer until the flavours meld together beautifully. So easy, so delicious, and oh so satisfying – you’ll be making this recipe on repeat!
5. Beef Stir Fry
Calling all beef lovers! Get ready to whip up a delicious and protein-packed beef stir fry with just a few simple ingredients. Start by marinating thinly sliced flank steak in soy sauce and cornstarch for a juicy and tender bite. Then, fry up some colorful veggies like broccoli, carrots, and bell peppers until they’re crisp-tender. Toss in the marinated beef, drizzle on a savory sauce made of soy sauce, brown sugar, garlic, and ginger, and let it all simmer together for a mouthwatering meal. Finish off with a sprinkle of green onions and toasted sesame seeds for that extra crunch. This easy stir fry is the perfect weeknight dinner that will have everyone coming back for more.
Related: 15 High Protein Dinner Ideas For Muscle Gain
6. Mongolian Beef
Get ready for a flavour explosion with this delicious Mongolian beef recipe! Picture juicy beef strips, sauteed bell peppers, and onions all coated in a savoury sauce that will give you a happy dance. The best part? This dish is super easy to make ahead for a high-protein lunch meal prep. Just grab 2 pounds of beef stew tips or flank steak, cut into thin strips and toss them in cornstarch. Then, sautee the bell peppers and onions until they’re nicely browned. In a separate skillet, sear the beef strips until they’re perfectly cooked. For the sauce, whisk together soy sauce, water, brown sugar, ginger powder and garlic in the skillet.
7. Chicken Liver
This super delicious chicken liver recipe with bacon, onions, and mushroom sauce is a game changer for lunch meal prep. By soaking the chicken liver in milk and then cooking it with a flavorful mix of bacon, onions, and mushrooms, you’re in for a protein-packed and nutrient-rich meal that will leave you feeling satisfied. The creamy sauce made with butter, flour, and chicken broth brings everything together in a savoury explosion of flavours. Simply serve this dish with mashed potatoes and enjoy a comforting meal that’s easy to make ahead and will keep you fueled throughout the day. So grab your skillet and get cooking, because this chicken liver recipe is one worth trying!
8. Tex-Mex Sweet Potato Hash
If you’re looking to spice up your lunch meal prep routine, try this Tex-Mex sweet potato hash recipe. Packed with protein and flavor, this dish is a great way to use up leftover taco meat. Start by browning some ground beef with taco seasoning and water in a skillet. Once the beef is cooked, set it aside and sauté some sweet potatoes, bell pepper, red onion, and mushrooms in the same pan. Add in some spinach and the taco meat, and voilà – you’ve got yourself a hearty and delicious meal that’s Whole30-friendly to boot. Top it off with cilantro, avocado, or a fried egg for an extra kick.
Related: Easy High-Protein Sides: 16 Dishes to Pair with Your Favorites
9. Bistek Tagalog
Need a lunch meal prep recipe that will keep you full and satisfied all day? Here’s the bistek tagalog! This Filipino dish is a delicious twist on steak and onions, featuring tender beef slices marinated in a flavorful mix of soy sauce, calamansi juice, and garlic. The best part? You can easily make a big batch ahead of time for an easy grab-and-go meal. Simply sear the beef until golden brown, simmer in a tantalizing sauce of calamansi, soy sauce, and garlic, then toss in some crispy onion rings for an added crunch. Enjoy a bed of freshly cooked rice for optimal satisfaction.
10. Roast Turkey Breast
This roast turkey breast recipe is a game-changer for your lunch meal prep routine! juicy, flavorful, and oh-so-easy to make, it’s the perfect protein-packed centrepiece for any occasion. The ingredients list is simple yet delicious: a brined turkey breast and a mouth-watering garlic lemon butter. The steps are a breeze to follow – just slather on that buttery goodness, rub on those spices, pop it in the oven with some veggies, and voila! you’ve got yourself a meal prep masterpiece. the hardest part will be waiting for it to cool before you dig in – trust me, this recipe is worth the wait!
11. No-Mayo, High-Protein Tuna Salad
The tuna salad recipe is the ultimate lunchtime superhero, packed with protein and bursting with flavour! With Greek yoghurt for an extra protein punch and creamy avocado for healthy fats and fibre, this no-mayo masterpiece comes together in a flash. Simply mix canned tuna, avocado, Greek yoghurt, cucumber, olives, dill, lemon juice, garlic powder, salt, and pepper in a bowl. Scoop it onto toast, pitas, wraps, or salads for a quick and satisfying meal. You can even have fun experimenting with different combos to find your favourite way to enjoy this tasty dish. Plus, leftovers can be stored in the fridge for a few days, making it the perfect meal prep option for busy days ahead.
12. Garlic Butter Baked Salmon
You know those days when you’re craving something delicious but don’t have the energy to spend hours in the kitchen? Enter garlic butter baked salmon – the hero of busy weeknights. Imagine these tender, flaky salmon fillets and crisp broccoli florets, all drenched in a mouthwatering garlic butter sauce. Simply whip up the sauce, pour it over the salmon and veggies, squeeze some lemon juice, pop it in the oven, and voila! In just 15 minutes, you’ll have a high-protein, flavour-packed meal that’s perfect for lunch meal prep. Plus, it’s a sheet pan recipe, so minimal cleanup is required.
13. Baked Shrimp (with Garlic Lemon Butter Sauce)
Who doesn’t love a delicious and simple meal prep recipe that’s packed with protein? This baked shrimp with garlic lemon butter sauce is going to be your new go-to lunch option! With just a handful of ingredients including extra large shrimp, butter, garlic, lemon juice, and parsley, you’ll have a mouthwatering meal in no time. Simply preheat your oven, toss the shrimp in a baking dish, melt the butter with garlic and lemon, pour it over the shrimp, season with salt, pepper, and red pepper flakes if you’re feeling spicy, and pop it in the oven for 9-13 minutes. Once the shrimp are cooked to perfection, sprinkle with parsley and serve warm, spooning that delicious sauce over the top.
Related: 15 High-Protein Bowls You Can Make in Under 30 Minutes
14. Keto Pan Seared Salmon and Broccoli
This keto pan-seared salmon and broccoli recipe is the perfect high-protein lunch meal prep option for busy weeknights. With just a handful of ingredients like salmon fillets, broccoli, garlic, butter, and cream, you can whip up a delicious and creamy one-pan dish in no time. Season the salmon, sear it until crispy, then set it aside while you make a decadent sauce with garlic, broth, cream cheese, and spices. Toss in the broccoli, let it cook until tender, then add the salmon back in to soak up all that creamy goodness. Sprinkle with parsley and red pepper flakes for a pop of colour and flavour, and voila!
15. Marinated Salmon with Garlic and Herbs
This marinated salmon recipe is an absolute game-changer for meal prep lunches. You’ll love these fresh salmon fillets marinated in a flavorful mixture of olive oil, garlic, and herbs, then grilled or baked to perfection. With just a few simple ingredients like honey, soy sauce, and lemon zest, you can take your lunch game to the next level. Whip up a batch of this marinated salmon on Sunday and enjoy delicious, protein-packed lunches all week long. The best part? You can customize this recipe with your favourite herbs and spices to suit your tastes. Whether you’re grilling outdoors or baking in the oven, this marinated salmon is sure to become a staple in your lunch rotation. Give it a try and thank me later!
Final Thoughts
So there you have it, folks! Fifteen delicious, protein-packed recipes to keep you fueled and satisfied throughout the week. Whether you’re a fan of chicken, beef, turkey, or seafood, there’s something on this list for everyone. From the sizzling hot honey buffalo chicken wraps to the flavorful teriyaki chicken, these High-Protein Meals are sure to become a staple in your meal prep rotation. So go ahead, whip up a batch of grilled chicken burrito bowls or bake some garlic butter salmon. Happy meal prepping, friends!
