10+ High-Protein Lunches You Can Bring to Work

Having a protein-packed lunch at work is crucial for keeping your energy levels steady, fueling your body, and avoiding the mid-afternoon slump. Protein helps to repair tissues, build muscles, and keep you feeling full longer, making it a key component of a balanced diet. Whether you’re looking to maintain your weight, build muscle, or simply stay energized throughout the day, high-protein lunches are essential.

If you’re tired of the usual lunchtime routine, these 10+ high-protein lunches will not only satisfy your taste buds but also give you the protein boost you need to power through your workday. They’re easy to prepare, delicious, and portable—perfect for bringing to work.

Chicken, Parsnip, and Pomegranate Salad

This salad offers a perfect balance of protein from chicken, fiber from parsnips, and antioxidants from pomegranates. It’s a light but satisfying lunch that can be prepared in advance and stored in your refrigerator until you’re ready to enjoy it.

Ingredients:

• 1 chicken breast, grilled and sliced
• 1 cup roasted parsnips, diced
• ¼ cup pomegranate seeds
• 2 cups mixed greens
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Toss the grilled chicken, roasted parsnips, and pomegranate seeds with mixed greens.
2. Drizzle with olive oil and balsamic vinegar.
3. Season with salt and pepper before serving.

Wilted Kale, Chickpea, and Quinoa Bowl With Tahini

This hearty bowl combines kale, chickpeas, and quinoa with a creamy tahini dressing. Packed with plant-based protein and essential nutrients, it’s a great option for vegetarians or anyone looking to cut down on meat without sacrificing protein.

Ingredients:

• 2 cups kale, wilted
• ½ cup cooked quinoa
• ½ cup chickpeas, drained
• 2 tbsp tahini
• Juice of one lemon
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Combine the wilted kale, cooked quinoa, and chickpeas in a bowl.
2. Whisk together tahini, lemon juice, garlic, salt, and pepper to make the dressing.
3. Drizzle the dressing over the salad and toss well before serving.

Tuna, Apple, and Avocado Wrap

Tuna is an excellent source of lean protein, and when paired with the sweetness of apples and the creaminess of avocado, it makes for a refreshing and nutritious lunch. This wrap is perfect for those days when you need something quick yet filling.

Ingredients:

• 1 can tuna (in water), drained
• ½ apple, thinly sliced
• ½ avocado, sliced
• 1 whole-wheat wrap
• 1 tbsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. Mix the tuna with Dijon mustard, salt, and pepper.
2. Lay the tuna, apple, and avocado slices in the center of the wrap.
3. Roll it up tightly and slice in half for easy eating.

Kale, White Bean, and Goat Cheese Wrap

This wrap is loaded with plant-based protein from white beans and the rich, tangy flavor of goat cheese. The kale adds a crunchy texture and extra nutrients, making it a balanced and nutritious lunch option.

Ingredients:

• 1 cup kale, chopped
• ½ cup white beans, mashed
• 2 tbsp goat cheese
• 1 whole-wheat wrap
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Spread the mashed white beans on the wrap.
2. Add kale and goat cheese on top.
3. Drizzle with olive oil, season with salt and pepper, and roll it up.

Swiss Chard Wraps With Chicken and Sweet Potato

Swiss chard makes for a low-carb alternative to traditional wraps, while chicken and sweet potato provide a high-protein, fiber-rich filling. This wrap is both satisfying and nutrient-dense, perfect for keeping you full through the afternoon.

Ingredients:

• 2 large Swiss chard leaves
• 1 chicken breast, grilled and sliced
• 1 small sweet potato, roasted and sliced
• 1 tbsp hummus
• Salt and pepper to taste

Instructions:

1. Spread hummus onto the center of the Swiss chard leaves.
2. Add the chicken and sweet potato slices.
3. Roll the leaves tightly and secure with a toothpick.

Warm Swiss Chard and Farro Salad With Parmesan

Farro is a grain that’s packed with protein and fiber, and when paired with Swiss chard and Parmesan cheese, it makes for a deliciously warm salad that’s perfect for cooler months. It’s easy to prepare and can be eaten warm or cold.

Ingredients:

• 1 cup cooked farro
• 2 cups Swiss chard, chopped
• ¼ cup grated Parmesan cheese
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Sauté the Swiss chard in olive oil until wilted.
2. Combine with cooked farro and Parmesan.
3. Season with salt and pepper and serve warm.

Salmon Quinoa Bowl

This Salmon quinoa bowl is not only high in protein but also rich in omega-3 fatty acids, which are great for heart health. Quinoa is a complete protein, making this dish a great choice for a balanced meal that will keep you energized throughout the day.

Ingredients:

• 1 salmon fillet, grilled
• ½ cup cooked quinoa
• 1 cup mixed greens
• 1 tbsp olive oil
• Juice of one lemon
• Salt and pepper to taste

Instructions:

1. Grill the salmon until cooked through.
2. Combine the quinoa and mixed greens in a bowl.
3. Top with the salmon and drizzle with olive oil and lemon juice.

Slow-Cooker Sweet Potato Chili

This slow-cooker sweet potato chili is a great option for meal prep. It’s loaded with fiber, protein, and healthy carbohydrates from beans and sweet potatoes. The slow-cooking process makes it easy to prepare in advance, and it reheats beautifully.

Ingredients:

• 1 large sweet potato, diced
• 1 can black beans, drained
• 1 can kidney beans, drained
• 1 can diced tomatoes
• 1 onion, chopped
• 1 bell pepper, chopped
• 1 tbsp chili powder
• Salt and pepper to taste

Instructions:

1. Combine all ingredients in a slow cooker.
2. Cook on low for 6-8 hours.
3. Serve with a sprinkle of cheese or cilantro.

Shaved Carrot and Farro Salad With Chicken

This salad is a mix of tender, shaved carrots, nutty farro, and lean grilled chicken. It’s high in both protein and fiber, making it a filling lunch option that’s easy to pack for work.

Ingredients:

• 1 chicken breast, grilled and sliced
• 1 cup cooked farro
• 1 cup shaved carrots
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• Salt and pepper to taste

Instructions:

1. Toss the grilled chicken, farro, and shaved carrots in a bowl.
2. Drizzle with olive oil and apple cider vinegar.
3. Season with salt and pepper before serving.

Shredded Brussels Sprouts, Farro, and Tuna Salad

Brussels sprouts and farro make for a hearty base in this salad, while tuna provides a good dose of lean protein. It’s a fresh and nutritious lunch that’s easy to throw together in the morning or prepare the night before.

Ingredients:

• 1 can tuna (in water), drained
• 1 cup shredded Brussels sprouts
• ½ cup cooked farro
• 2 tbsp olive oil
• Juice of one lemon
• Salt and pepper to taste

Instructions:

1. Combine the tuna, Brussels sprouts, and farro in a bowl.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper and toss well.

Marinated Pear and Fennel With Chickpeas

This unique salad features marinated pears and fennel for a sweet and savory combination, with chickpeas adding a plant-based source of protein. It’s light but satisfying, perfect for a refreshing lunch at work.

Ingredients:

• 1 pear, thinly sliced
• 1 fennel bulb, thinly sliced
• ½ cup chickpeas, drained
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Marinate the pear and fennel slices in olive oil and balsamic vinegar for 10 minutes.
2. Toss with chickpeas and season with salt and pepper.
3. Serve immediately or chill before serving.

Sweet Potato Salad With Creamy Avocado Dressing

Sweet potatoes are a great source of complex carbohydrates and fiber, while the avocado dressing adds healthy fats and creaminess. This salad is filling and nutritious, making it a perfect lunch for work.

Ingredients:

• 1 large sweet potato, roasted and diced
• 2 cups mixed greens
• ½ avocado, mashed
• 1 tbsp olive oil
• Juice of one lime
• Salt and pepper to taste

Instructions:

1. Combine the roasted sweet potatoes and mixed greens in a bowl.
2. Mix the mashed avocado with olive oil and lime juice to make the dressing.
3. Drizzle the dressing over the salad and toss well.

Green Curry Tofu Rice Bowl

This Green curry tofu rice bowl is an easy and flavorful vegetarian option that’s high in protein from tofu. The curry sauce adds a spicy kick, and the rice makes it filling enough to keep you energized for the rest of the day.

Ingredients:

• 1 block tofu, cubed and fried
• 1 cup cooked brown rice
• 2 tbsp green curry paste
• ½ cup coconut milk
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Cook the tofu in olive oil until golden and crispy.
2. Stir in the green curry paste and coconut milk, and simmer for 5 minutes.
3. Serve the tofu over brown rice.

Conclusion

These 10+ high-protein lunches are perfect for bringing to work, offering a variety of flavors and ingredients that will keep you satisfied and fueled throughout the day. Whether you prefer plant-based proteins like chickpeas and quinoa or lean meats like chicken and salmon, these recipes are all easy to prepare and packed with nutrients. Adding them to your meal rotation can help you maintain a healthy diet, boost your energy levels, and enjoy a more productive workday.