5 Easy, High-Protein Lunches

5 Easy, High-Protein Lunches

Maybe it’s just me, but lunch seems to be the hardest thing to plan for sometimes, especially for a busy work week. You need something that is simple, easy to bring with you, and easy to warm up if needed. And even if you’re home most of the day, it has to be EASY.

The other thing is lunches MUST be high in protein. We can’t afford to be hangry at 2 pm every afternoon. 

I hear you, girl. I have 5 easy, high-protein lunches you can add to the rotation ASAP. 

#1: Turkey Lunch Box

Think of this like your adult Lunchable. Feel free to mix up the ingredients for what you have on hand!

  • 4 oz sliced turkey
  • 1 oz cheddar cheese (cubed)
  • ¼ cup walnuts
  • ½ cup blueberries

Check out this Instagram reel for how we put this beauty together. 

This meal would provide you with about 44 grams of protein!

#2: High-Protein Chicken Alfredo

Ok, this one could be great for dinner too, but I love it as a lunch idea because you can prep the whole recipe and have servings for lunch all week. Plus, it’s easy to put in a Tupperware container and warm up at work if you need to. 

And yes, the protein power comes from chicken and cottage cheese! Trust me on this one, the cottage cheese makes it creamy and cheesy when blended into the sauce.

Prep time: 5 minutes

Cook Time: 15 minutes

Serves: 4


  • 1 c unsweetened nut milk 
  • 1 1/2 c cottage cheese 
  • 8 oz chickpea pasta 
  • 2 c cherry tomatoes 
  • 3 c baby spinach 
  • 8 oz rotisserie chicken or cooked chicken breast
  • salt & pepper (to taste) 
  • 1 tsp garlic powder 
  • 1 tsp onion powder 
  • 1/2 tsp Italian seasoning 
  • 1/4 c parmesan cheese (grated)


  1. Cook pasta according to package directions. Set aside.
  2. Combine nut milk, cottage cheese, seasonings, and parmesan cheese in a blender. Blend until smooth. 
  3. Pour the mixture into a saucepan on low-medium heat. Slowly bring the sauce to a simmer. 
  4. Cook and stir the sauce until thickened. Add in pasta, chicken, tomatoes, and spinach. Fold ingredients into the sauce until spinach has softened

#3: Avocado Pesto Chicken Salad

This one is a real MVP for high protein, easy, and meal prep friendly. You can eat straight from a bowl, with high-fiber crackers, on a sandwich, in a wrap, on a salad, etc. You also really can’t mess this one up if you’re not a master chef (like most of us).

Serves: 2

  • 2 cups rotisserie chicken
  • 1 avocado
  • 1/4 tsp dried dill 
  • 1 hard-boiled egg, chopped
  • 2 Tbsp pesto
  • squeeze of lemon
  • salt and pepper to taste
  1. Add chicken and avocado to a bowl and mash the avocado. 
  2. Add egg, dill, pesto, and mix together. 
  3. Add a squeeze of lemon, salt and pepper. 
  4. Share with a friend and tag us if you make it!
mini pizza

#4: Mini Pizza Box

Another grown-up Lunchable idea for you! Remember those pizza Lunchables? Try this for the nostalgia, but also get a lot more protein and fiber. 

Serves: 1

  • 1 high-fiber English muffin 
  • 2 Tbsp tomato sauce
  • 2 oz mozzarella cheese (shredded) 
  • 1 oz pepperoni (sliced)
  • 1 clementine (peeled, sectioned) 
  • 3/4 c cottage cheese
  1. Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
  2. Place the English muffin (split in half) onto the baking sheet and divide the tomato sauce between each muffin half. Add some cheese to each, followed by the pepperoni slices. Top each with the remaining cheese.
  3. Bake for 10-15 minutes or until the cheese has melted. Let the mini pizzas cool for five minutes before cutting them in half.
  4. Have clementine and cottage cheese on the side!

#5: Cheeseburger Salad

A salad idea that will actually keep you full! No wimpy salads over here. This cheeseburger salad is another great idea because you could prepare the ground beef, dressing, and veggies for the week and pull your salad together the morning or day of and bring it with you! Also makes it easy if you’re at home and need to pull together a quick tasty meal. 

Serves: 1

  • 8 oz extra-lean ground beef
  • salt + pepper (to taste)
  • 1/4 cup mayonnaise
  • 1 Tbsp apple cider vinegar
  • 1 tsp yellow mustard
  • 1 head Boston lettuce
  • 1 cup cherry tomatoes (halved)
  • 2 oz cheddar cheese (shredded)
  • 1/4 cup red onion (diced)
  • 1/4 cup pickle (chopped)

Heat a non-stick pan over medium heat. Add the beef to the pan, breaking it up as it browns. Once it is cooked through and no longer pink, drain excess drippings from the pan if necessary and season with salt and pepper.

In a bowl, whisk together the mayonnaise, apple cider vinegar, and mustard.

Divide the lettuce, tomatoes, ground beef, cheese, red onion, and pickle between plates. Drizzle the dressing over top and enjoy!

I hope these recipe ideas are helpful. Remember, getting enough protein is easier than you think and should always taste delish!

Coach Elle

You might also like...