15 high-protein lunches to pack for work

Finding a high-protein lunch option for work can be challenging, especially when trying to maintain a healthy diet while juggling a busy schedule. A well-balanced, high-protein lunch not only helps keep you full and energized but also supports muscle repair and metabolism. Whether you’re meal-prepping ahead of time or looking for something you can quickly put together before heading to the office, this list has got you covered. These 15 high-protein lunches to pack for work are designed to keep you satisfied throughout your workday without the afternoon slump.

15 Best High-Protein Lunches To Pack For Work

Here’s a curated list of protein-packed lunches that are simple to prepare, nutritious, and delicious. Whether you prefer salads, bowls, or sandwiches, these meals are easy to bring to work. Let’s dive in!

1. Egg Salad Lettuce Wraps

Prep Time: 10 minutes
Protein: 18g per serving

A lighter, low-carb twist on the classic egg salad sandwich, this high-protein lunch option swaps bread for crisp lettuce leaves. Eggs are an excellent source of high-quality protein and healthy fats, making them perfect for a midday meal. Plus, you can prepare the egg salad ahead of time and assemble the wraps in the morning.

Ingredients:

• 4 boiled eggs, chopped
• 2 tbsp Greek yogurt
• 1 tsp Dijon mustard
• Salt and pepper to taste
• Romaine lettuce leaves

Instructions:

1. Mix the chopped eggs with Greek yogurt, mustard, salt, and pepper.
2. Spoon the egg salad onto lettuce leaves and wrap them up for a low-carb, high-protein lunch.

2. Chopped Salad with Sriracha Tofu & Peanut Dressing

Prep Time: 15 minutes
Protein: 25g per serving

This colorful chopped salad packs a spicy punch with sriracha-marinated tofu and a creamy peanut dressing. Tofu is a plant-based protein powerhouse that is also high in calcium and iron.

Ingredients:

• 1 block of tofu, cubed and marinated in sriracha
• 1 cup mixed greens
• 1/2 cucumber, diced
• 1/4 cup shredded carrots
• Peanut dressing

Instructions:

1. Toss the greens, cucumber, and carrots with the tofu.
2. Drizzle with peanut dressing before serving.

3. Chicken & Cabbage Salad Bowls with Sesame Dressing

Prep Time: 15 minutes
Protein: 30g per serving

Grilled chicken breast paired with crunchy cabbage and a sesame dressing makes for a refreshing and satisfying lunch. Packed with protein and fiber, this salad bowl is great for meal prep.

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1 cup shredded cabbage
• 1/4 cup shredded carrots
• 1 tbsp sesame dressing

Instructions:

1. Layer the shredded cabbage and carrots in a bowl, top with grilled chicken.
2. Drizzle with sesame dressing and store in an airtight container for an easy work lunch.

4. Couscous & Chickpea Salad

Prep Time: 10 minutes
Protein: 15g per serving

This Mediterranean-inspired couscous salad with chickpeas offers a perfect balance of plant-based protein and carbs. It’s light yet filling and ideal for those who want something quick and nutritious.

Ingredients:

• 1 cup cooked couscous
• 1/2 cup chickpeas
• 1/4 cup chopped cucumber
• 1 tbsp olive oil
• Lemon juice, salt, and pepper to taste

Instructions:

1. Combine the couscous, chickpeas, and cucumber in a bowl.
2. Drizzle with olive oil and lemon juice, and season with salt and pepper.

5. Pasta Salad with Vinaigrette Lunchbox

Prep Time: 15 minutes
Protein: 20g per serving

This simple pasta salad is a great option for those who prefer a heartier lunch. With a base of whole-grain pasta and a light vinaigrette, you can pack this lunchbox full of veggies and lean protein sources like grilled chicken or beans.

Ingredients:

• 1 cup whole-wheat pasta, cooked
• 1/4 cup diced tomatoes
• 2 tbsp feta cheese
• 2 tbsp vinaigrette

Instructions:

1. Toss the pasta with the tomatoes, feta, and vinaigrette.
2. Store in an airtight container until lunchtime.

6. Shrimp Nicoise Meal-Prep Bowls

Prep Time: 20 minutes
Protein: 30g per serving

A healthy twist on the classic Nicoise salad, this shrimp version is high in protein and loaded with veggies. Shrimp is a lean protein that’s also high in omega-3, making this a great option for brain-boosting midday fuel.

Ingredients:

• 4 oz shrimp, cooked
• 1/2 cup green beans, blanched
• 1 boiled egg, halved
• 1/2 cup cherry tomatoes

Instructions:

1. Layer the shrimp, green beans, egg, and tomatoes in a meal-prep container.
2. Add your favorite dressing when ready to eat.

7. Mediterranean Lettuce Wraps

Prep Time: 10 minutes
Protein: 22g per serving

These Mediterranean-inspired lettuce wraps are full of flavor and nutrients, offering a balance of protein and fiber. With ingredients like hummus, feta, and chicken, this lunch is light but filling.

Ingredients:

• 4 oz cooked chicken breast, sliced
• 1 tbsp hummus
• 2 tbsp crumbled feta
• Romaine lettuce leaves

Instructions:

1. Spread hummus on the lettuce leaves, top with chicken and feta.
2. Roll into wraps and enjoy.

8. Spicy Slaw Bowls with Shrimp & Edamame

Prep Time: 15 minutes
Protein: 25g per serving

If you like a bit of spice, these Spicy Slaw Bowls with Shrimp & Edamame are the perfect high-protein work lunch. Shrimp and edamame provide ample protein, while the slaw adds crunch and flavor.

Ingredients:

• 4 oz grilled shrimp
• 1/2 cup shredded cabbage
• 1/4 cup shelled edamame
• 2 tbsp spicy slaw dressing

Instructions:

1. Toss the shrimp and edamame with the slaw dressing.
2. Store in a meal-prep container and enjoy at work.

9. Roasted Veggie Brown Rice Buddha Bowl

Prep Time: 20 minutes
Protein: 18g per serving

For a hearty vegetarian option, try this Roasted Veggie Brown Rice Buddha Bowl. Packed with roasted vegetables, brown rice, and chickpeas, this dish is not only protein-rich but also loaded with vitamins and fiber.

Ingredients:

• 1 cup cooked brown rice
• 1/2 cup roasted sweet potatoes
• 1/2 cup roasted broccoli
• 1 tbsp tahini sauce

Instructions:

1. Layer the rice, sweet potatoes, and broccoli in a bowl.
2. Drizzle with tahini sauce for extra flavor.

10. Meal-Prep Curried Chicken Bowls

Prep Time: 25 minutes
Protein: 32g per serving

Curried chicken bowls are perfect for meal prep, offering a high-protein and flavorful option that’s easy to make in advance. The warm spices combined with tender chicken and veggies make this dish a workday favorite.

Ingredients:

• 4 oz chicken breast, cooked and cubed
• 1/2 cup quinoa
• 1/4 cup roasted carrots
• 2 tbsp curry sauce

Instructions:

1. Combine the chicken, quinoa, and carrots in a bowl.
2. Drizzle with curry sauce and pack for lunch.

11. Meal-Prep Cilantro-Lime Chicken Bowls

Prep Time: 20 minutes
Protein: 30g per serving

For a fresh and zesty lunch option, these Cilantro-Lime Chicken Bowls are a great choice. Chicken marinated in cilantro and lime juice is both flavorful and high in protein, perfect for a midday pick-me-up.

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1/2 cup brown rice
• 1/4 cup black beans
• 1 tbsp cilantro-lime dressing

Instructions:

1. Layer the chicken, rice, and beans in a container.
2. Drizzle with cilantro-lime dressing before serving.

12. Chipotle Chicken Burrito Bowl with Cauliflower Rice

Prep Time: 20 minutes
Protein: 35g per serving

For a low-carb, high-protein option, try this Chipotle Chicken Burrito Bowl with Cauliflower Rice. The cauliflower rice is a great substitute for regular rice, keeping carbs low while still delivering a delicious, protein-packed meal.

Ingredients:

• 4 oz chicken breast, cooked and shredded
• 1/2 cup cauliflower rice
• 1/4 cup black beans
• 1 tbsp salsa

Instructions:

1. Layer the cauliflower rice, beans, and chicken.
2. Top with salsa for extra flavor.

13. Buffalo Chicken Grain Bowl

Prep Time: 20 minutes
Protein: 32g per serving

If you love bold flavors, the Buffalo Chicken Grain Bowl is for you. This dish features spicy Buffalo chicken paired with quinoa or brown rice and mixed greens, offering a high-protein, flavorful lunch.

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1/2 cup farro or quinoa
• 2 tbsp buffalo sauce

Instructions:

1. Mix the chicken with buffalo sauce and layer over the farro.
2. Serve with a side of celery sticks for crunch.

14. Turkey Meatball & Feta Lunchbox

Prep Time: 25 minutes
Protein: 28g per serving

This Turkey Meatball & Feta Lunchbox is a protein-packed meal that’s easy to make and perfect for taking to work. The combination of lean turkey meatballs and feta cheese is both nutritious and delicious.

Ingredients:

• 4 turkey meatballs, cooked
• 2 tbsp crumbled feta
• 1/2 cup roasted veggies (such as bell peppers and zucchini)
• 1 tbsp tzatziki sauce

Instructions:

1. Pack the turkey meatballs, roasted veggies, and feta in a lunch container.
2. Serve with tzatziki sauce on the side for dipping.

15. PB&J Bistro Lunch Box

Prep Time: 10 minutes
Protein: 20g per serving

For those days when you need something nostalgic yet balanced, a high-protein PB&J bistro box is the answer. The combination of peanut butter (or any nut butter) and whole grain bread delivers a good amount of protein and healthy fats.

Ingredients:

• 2 tbsp natural peanut butter
• 1 tbsp chia jam or sugar-free jam
• 2 slices of whole grain bread
• 1 boiled egg (for extra protein)
• 1/4 cup mixed berries

Instructions:

1. Spread the peanut butter and jam between the slices of bread to make a sandwich.
2. Pack the sandwich with the boiled egg and mixed berries in a lunchbox.

Conclusion

When it comes to packing a high-protein lunch for work, the key is to focus on whole foods that provide both protein and essential nutrients. These 15 high-protein lunches to pack for work are simple to prepare, flavorful, and perfect for keeping you full and energized throughout the day. Whether you’re looking to meal prep or just need a quick lunch to throw together, these recipes will help you stay on track with your nutrition goals while balancing a busy workday.