Opening your lunch container and seeing something you actually want to eat? That is a tiny workday win! I pulled together 25 high protein lunches for work with 35g+ protein, so you have plenty of ideas that feel worth packing.
You’ll find meals that work cold, plus a few that are great after a quick microwave warm-up.
Some are nice to prep ahead. Others are even better when you make extra at dinner and pack the leftovers for tomorrow (my favorite kind of lunch plan, haha).
Every recipe has at least 35g of protein per serving, so lunch has more staying power and you’re not instantly looking for snacks again.
Pick a couple that sound tasty and give your work lunch a little upgrade this week!
1) Lemon Chicken with Veggies Meal Prep by All Nutritious
Starting this list with a lunch that looks like sunshine in a container!
The lemon chicken comes with roasted sweet potatoes and vegetables, so it feels bright but still fills you up. You’ll really like the roasted edges here. They add a little sweetness and keep the whole container from feeling like plain chicken.
Per Serving:
- Calories: 500
- Protein: 40g
- Carbs: 35g
- Fiber: 7.3g
- Fat: 23g
2) Greek Bowls by Well Plated
Greek bowls make a packed lunch feel like something you actually planned for. The marinated chicken gives you 50g of protein, so this one has plenty to keep you going through the afternoon. Keep the tzatziki separate until lunch, then give the bowl a quick toss and enjoy it!
Per Serving:
- Calories: 668
- Protein: 50g
- Carbs: 54g
- Fiber: 10g
- Fat: 28g
3) Bourbon Chicken by Belly Full
Perfect for those days when lunch needs a little more personality. The chicken stays tender after reheating, and that glossy sauce is exactly what rice is for. You can pack a green vegetable on the side and let the chicken do the rest.
Per Serving:
- Calories: 418
- Protein: 48g
- Carbs: 25g
- Fiber: 1g
- Fat: 10g
4) Protein Cobb Salad by Eating Bird Food
A Cobb salad actually works for lunch when it is built like this. There is enough protein to keep it from feeling like a side salad, and the mix of crunch and creamy bites keeps every forkful interesting. Dressing on the side, always. Soggy lettuce is not invited.
Per Serving:
- Calories: 475
- Protein: 47g
- Carbs: 18g
- Fiber: 2g
- Fat: 24g
5) Smoky Chicken and Cinnamon Roasted Sweet Potato Meal Prep by Budget Bytes
The sweet potatoes are the fun surprise here. Cinnamon with smoky chicken sounds unusual at first, but it works the second you take a bite. The green beans keep the container from feeling too heavy and the chicken has a gentle smoky kick.
It’s simple meal prep that still feels different from the usual chicken lunch.
Per Serving:
- Calories: 446.4
- Protein: 43.35g
- Carbs: 44.38g
- Fiber: 9.33g
- Fat: 14.58g
6) Thai Marinated Grilled Chicken Skewers with Peanut Sauce by Once Upon a Chef
The peanut sauce is the reason I keep thinking about this one, haha. You get 52g of protein here, so a couple of skewers with rice make a very solid work lunch. I pack the sauce in its own little container, then add it right before eating. That way, every bite still gets the good part.
Per Serving:
- Calories: 547
- Protein: 52g
- Carbs: 21g
- Fiber: 2g
- Fat: 29g
7) Hawaiian Chicken by Spend With Pennies
Pineapple gives this chicken a sweet little pop that makes the lunch container feel happier the second you open it. The sauce gets glossy and sticky, so a scoop of rice underneath is absolutely the right move. And it’s great for packing because it reheats without losing its personality!
Per Serving:
- Calories: 704
- Protein: 55g
- Carbs: 96g
- Fiber: 5g
- Fat: 10g
8) Sheet Pan Chicken and Vegetables by The Real Food Dietitians
You may say that this dish isn’t flashy, and that is kind of the point. Chicken, potatoes, and vegetables all roast together, then go straight into containers. Just perfect for those lazy days when I don’t want to think too hard but still want something that feels like an actual meal.
Per Serving:
- Calories: 450
- Protein: 35g
- Carbs: 31g
- Fiber: 8g
- Fat: 20g
9) Healthy Tuna Salad with Greek Yogurt by Eating Bird Food
Tuna salad deserves more credit than it gets! This version stays creamy with Greek yogurt, but the celery and pickles give it a little crunch.
Pack it with crackers or tuck it into a sandwich when you want something easy that doesn’t need reheating.
Per Serving:
- Calories: 298
- Protein: 39g
- Carbs: 4g
- Fiber: 2g
- Fat: 13g
10) Lemon Basil Chicken by Well Plated
Lemon and basil make this chicken taste bright in a way that wakes up a plain lunch container (and your coworkers haha). It comes together fast too, which makes it a good one to cook at dinner and save a portion for tomorrow. 40g of protein, so it has plenty of staying power. Try it over rice, then spoon a little of the lemony pan flavor over the top before packing it.
Per Serving:
- Calories: 349
- Protein: 40g
- Carbs: 29g
- Fiber: 4g
- Fat: 8g
11) Air Fryer Chicken Katsu by CJ Eats
Chicken katsu is such a fun one to pack…cut it into strips, add a little cup of sauce, and it can work really well for a kid’s school lunch too! Keep the sauce away from the chicken until it’s time to eat. That tiny move helps the coating stay crisp instead of turning soft in the container (always worth it).
Per Serving:
- Calories: 438
- Protein: 54g
- Carbs: 35g
- Fiber: 2g
- Fat: 8g
12) Chicken Salad Meal Prep by All Nutritious
It makes four full servings, which is handy when you want a few lunches ready at once. With 55g of protein per container, it can carry you through a long afternoon without the snack hunt starting at 3 p.m.!
Per Serving:
- Calories: 597
- Protein: 55g
- Carbs: 26g
- Fiber: 5.9g
- Fat: 31g
13) Hasselback Chicken Primavera by Skinnytaste
Little cuts in the breast hold zucchini, tomato, and melted mozzarella, so it comes out looking colorful and a little special without turning into a whole production. Maybe pack it with rice when you want a fuller lunch, or just some crusty bread when trying to keep things simple.
Per Serving:
- Calories: 307
- Protein: 44g
- Carbs: 5.2g
- Fiber: 1g
- Fat: 11.5g
14) Emergency Chicken Rice Casserole by RecipeTin Eats
I looveee this one for a family dinner because kids usually go for it without a long speech about what’s in it (always a blessing). Make extra, scoop it into containers, and lunch the next day is warm and really comforting.
Per Serving:
- Calories: 617
- Protein: 42g
- Carbs: 64g
- Fiber: 3g
- Fat: 21g
15) Sesame Chicken by The Real Food Dietitians
The chicken gets a crisp little coating before it meets the sauce, and that’s what makes this one so good. I usually serve it over rice with broccoli because the sauce is too good to waste.
It only takes about 30 min!
Per Serving:
- Calories: 318
- Protein: 36g
- Carbs: 21g
- Fiber: 0g
- Fat: 11g
16) Greek Chicken Souvlaki by Downshiftology
Lemony chicken on a stick just makes lunch feel more fun, doesn’t it? The garlic-and-herb marinade gets into every piece, and those little charred edges are so good after a quick warm-up! Pack the skewers with pita and keep the tzatziki in a small cup on the side.
Per Serving:
- Calories: 362
- Protein: 36g
- Carbs: 2g
- Fiber: 1g
- Fat: 23g
17) Ranch Chicken Meal Prep by Budget Bytes
Ranch chicken is one of those meals that picky eaters usually don’t argue with, haha! You get garlic-herb chicken with roasted potatoes, plus broccoli that picks up a little color in the oven. Drizzle the ranch over right before eating, not before packing.
Per Serving:
- Calories: 486
- Protein: 35g
- Carbs: 52g
- Fiber: 8g
- Fat: 17g
18) Honey Garlic Chicken by Natasha’s Kitchen
That glossy honey garlic sauce is the whole reason this chicken disappears so fast in our house. It’s sweet enough for kids, but the garlic keeps it from tasting like candy… thank goodness.
Per Serving:
- Calories: 349
- Protein: 40g
- Carbs: 35g
- Fiber: 0.4g
- Fat: 5g
19) Salmon Burrito Bowl by Eating Bird Food
You get a taco-seasoned salmon that gives it more flavor right away. For work, I typically keep the avocado crema separate until lunch. The fresh toppings stay prettier that way, and you still get 35g of protein with 8g of fiber in the bowl… not bad for a container you grab from the fridge!
Per Serving:
- Calories: 662
- Protein: 35g
- Carbs: 93g
- Fiber: 8g
- Fat: 13g
20) Chicken Marsala by Once Upon a Chef
Chicken Marsala is the lunch I pack when I want leftovers to feel a little nicer. And you can spoon the mushroom sauce over rice because it really deserves somewhere to go!
Per Serving:
- Calories: 537
- Protein: 43g
- Carbs: 12g
- Fiber: 1g
- Fat: 32g
21) Greek Chicken Bowls by Wholesome Yum
I knooow…another greek bowl, haha. But this one earns the spot because it’s so easy to pack. Chicken, vegetables, feta, and sauce all make sense in a lunch container.
Per Serving:
- Calories: 632
- Protein: 47.2g
- Carbs: 38.9g
- Fiber: 6.8g
- Fat: 32.8g
22) Coconut Shrimp Curry by Spend With Pennies
Some lunches are for eating at your desk. This one is for sitting down properly and enjoying every bite! The shrimp cook fast, and that creamy coconut sauce has garlic, ginger, lime, and curry flavor all going on at once.
I make sure the rice gets a good scoop of sauce before packing. Then when it reheats the whole container turns into a warm little lunch break instead of just food you grabbed on the way out.
Per Serving:
- Calories: 446
- Protein: 38g
- Carbs: 14g
- Fiber: 2g
- Fat: 27g
23) Crockpot Chicken Shawarma Bowl by All Nutritious
Shawarma chicken is the one I make when I want the lunch to smell amazing before I even open the lid. My favorite move is giving the shredded chicken a few minutes under the broiler before I pack it. You get those little crispy bits, then the cold yogurt and lemon wake everything right back up at lunch.
Per Serving:
- Calories: 485
- Protein: 48.9g
- Carbs: 37.2g
- Fiber: 3.4g
- Fat: 17.1g
24) Cashew Chicken by Well Plated
Twenty minutes is all this one needs… which makes it a very good answer when you want dinner tonight and lunch tomorrow without making two separate meals! It feels lighter than the usual heavy stir-fry too, which is nice when you have a full afternoon ahead.
Per Serving:
- Calories: 553
- Protein: 35g
- Carbs: 57g
- Fiber: 8g
- Fat: 18g
25) Sweet Chili Chicken Stir Fry Bowls by Budget Bytes
Ending with a lunch that’s easy on the wallet and still feels fun to eat!
These bowls take about 30 minutes, make four portions, and come out to around $2.55 per serving… that is pretty handy for a work-lunch week.
Per Serving:
- Calories: 548.1
- Protein: 38.15g
- Carbs: 73.8g
- Fiber: 3.8g
- Fat: 9.78g
There’s something very satisfying about lining up a few full lunch containers in the fridge… like you quietly did your future self a favor, haha!
Go for the recipes that sound good to you, then make enough for a couple of days. A wrap one day, a warm bowl the next, maybe a cold lunch after that. Keeping lunch different is what helps it stay more interesting instead of feeling like the same old thing again.
Looking for more high protein inspo? Take a look at these High Protein Lunch Ideas with 30g of Protein, Lazy Summer Lunch Ideas with 35g Protein, and Cheap High Protein Meal Prep Ideas.
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