Making healthy choices is easiest when you have High Protein Lunch Meal Preps ready for you in the fridge! Utilize these recipes and tips to prepare yourself for a nourished week!
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When to Meal Prep Lunch
If you work the typically Monday to Friday work shift then meal prepping on Sunday and/or Wednesday are the best times for you! By prepping on Sunday you can be ready for the bust Monday morning rush without having to consider what is for lunch!
Some prefer to not make a full week of food on Sunday. Sometimes the food can become ‘not as good’. This is totally valid! That just means you may want to set aside some time on Wednesday to make another batch of meal prep lunch for the rest of the week!
Why Choose High Protein Lunch Meal Preps
Protein is one of the three macronutrients. It is responsible for building and repairing muscle, energy production, and immunity.
The amount of protein a person needs varies from person to person but a rough estimate is taking your weight in kilograms and multiplying it by 0.8g-1.2g.
For example, if someone weighed 150lbs, divide it by 2.2 to get their weight in kilograms. So a 150lb person is also about 68kg. Then, multiply it by the protein. Roughly, this person may consider having 54g-81g of protein in a day.
By choosing to have a high protein lunch meal prep you can consume more protein and reach your protein goals!
High Protein Lunch Meal Preps
Just because you are trying to make high protein meal preps doesn’t mean they need to be boring and flavorful! I’ve pulled together eight delicious ideas I think you’ll love.
Savory Chicken Pesto Flatbread
This delicious Savory Chicken Pesto Flatbread is both delicious and is packed with protein! With about 55g of protein, you’re sure reach your daily protein goals with this flatbread. If you are working from home you can prep each flatbread ahead of time then pop them in the oven when you’re ready for lunch! Have to go into the oven? Simple make them ahead of time then warm it up at work!
Big Mac Bowl (Cheeseburger Salad)
Salads may seem boring, but not this one! Chop up all the ingredients you’ll need ahead of time. Then, the morning of, assemble your salad to ensure it is as fresh as possible. With this Cheeseburger Salad you get the best of both worlds- flavor and protein!
Tuna and Cannellini Bean Salad
This Tuna and Cannellini Bean Salad is great because it is incredibly flexible! If you are someone who wants to meal prep but is easily burnt out on a food, this is for you!
You can enjoy this salad on it’s own on Monday, enjoy it with crackers on Tuesday, on a bed of lettuce Wednesday, in a wrap on Thursday, then in a croissant on Friday!
Enticing Plant Based Edamame Salad
If you are vegetarian or vegan, this is the meal prep lunch for you! This salad can be made ahead of time (with the dressing kept separate). With all the different flavors and textures at play here, you’ll be looking forward to lunch everyday!
Juicy Lemon Herb Chicken Kabob
Who ever said kabobs can’t be a lunch meal prep!? These kabobs have your veggies and protein all in a fun way! Pair these with some rice and you’ve got a few delicious lunches!
Ultimate Vegan Tofu Burrito
Burritos are secret weapon to meal prepping! You can make a TON at one time, wrap them up, and freeze them. Then, when you need one you just grab it out and warm it up! Easy!
This Vegan Tofu Burrito is a great option for Meatless Mondays!
Hard Boiled Egg and Turkey Protein Bistro Box
Protein boxes are so fun, easy, and customizable! Think: adult lunchable. Yum! Add a combination of eggs, lunch meat, cheese, veggies, and nuts that you enjoy to make it perfect for you!
Healthy Buffalo Chicken Dip with Greek Yogurt
I love this recipe because it’s another flexible one! Just like the Tuna and Cannelloni Bead Salad above, you can have this in different formats everyday as well! Try dipping come celery in it for the classic buffalo wing and celery combination.
Need more inspiration? Check out these 10 Ridiculously Easy High Protein Meal Prep Ideas!
Expert Tips and Tricks
- You want to be sure you’re using microwave-safe, freezer-safe, and dishwasher-safe containers!
- Stick with what you know- you don’t have to have a fancy, difficult recipe. A classic sandwich can do the trick!
- Prep ingredients! This means cutting up your fruits and veggies, preparing any meats, washing greens, cooking rice, etc.
- Portion control appropriately- Some people will get ahead of themselves when making lunch meals preps in weight loss attempts and give themselves an inadequate amount of food. This does nobody any good! You’ll still be hungry and reaching for anything you can get your hands on!
If you have any other tips and tricks, be sure to share them in the comments down below for others to learn from as well!
Cost-Saving Tips
Grocery prices are on the rise so being cognizant of the price of your lunch is important!
- Plan Your Meals– Having a plan for what you’ll have each day means there won’t be a time when you are thrown in the deep end and end up reaching for that expensive salad at the corner store.
- Buy in Bulk- If you have a plan you can count on how much food you’ll need! By planning ahead you can shop in bulk to get wholesale prices.
- Choose Simple Ingredients- Niche ingredients come at a high cost. By only including simple ingredients that are easy to access will also come with a lower price-point.
- Repurpose your Ingredients- Sometimes you ‘ll need to buy an ingredient that comes with too much than you need. Say you’re making a soup and need just a few celery and carrots but now you have half a bag of each left. Turn these into snacks or incorporate them in additional ways to not allow them to be wasted!
- Shop at Economical Grocery Stores- Some stores are created with customer cost-savings in mind. Try shopping at Aldi or Grocery Outlet.
- Choose Vegetarian Options- Animal proteins tend to be a higher-cost item. Try going vegetarian for one day a week!
- Avoid Prepackaged Convenient Foods- Convenience tends to come at a cost. Be prepared in order to avoid these additional expenses!
- Make Your Own Sauces and Dressings- Sauces and dressings are usually used for one or two meals (unless you’re from the midwest and we’re talking about Ranch) then pushed to the fridge door for the rest of eternity. Try your hand at making your own! There are TONS of recipes available to you at your fingertips using ingredients you already have!
- Utilize In-Season Foods- Opt for foods that are in-season near you to get the best deals. When foods have to be transferred from another country, where they are in season, come at a higher cost. Transportation is expensive!
- Shop Your Pantry- While writing up your lunch meal prep and making your grocery list take a peek at your pantry and attempt to use things you already have! It’s probably time to use those cans of black beans up!
- Purchase Near-Date and Freeze- Retailers will place foods that are about to expire on rollback. Buy these! You can take them home to immediately freeze them for when you’re ready to consume. Don’t worry, they are still safe!
If you have any other cost-saving tips, be sure to share them in the comments down below for others to learn from as well!
Ways to Increase Protein
Hemp Hearts are an easy and vegetarian way to amp up the protein in your high protein lunch meal preps. Simply sprinkle a few tablespoons on your salad (or really anything!) and you’ve got yourself an additional 10g of protein!
A Word From A Registered Dietitian Nutritionist
Having your lunches meal prepped is the key to an easy day! Having a plan means you don’t have to pull something together while you’re already in a rush to get out of the door in the morning. It also means you aren’t forced to trek to the local restaurant and pay inflated prices for a meal you don’t really want!
Some Sweet Treats
If you’re like me you’ll need an after-lunch sweet treat. Here are a few that will satisfy that sweet tooth without adding too many additional calories or have some bonus protein!
Peanut Buster Parfait with Yogurt
Turn a DQ classic into a more nutritious version! This Peanut Buster Parfait is layers of Greek yogurt, chocolate syrup, salted peanuts, and a cherry on top!
Oatmeal Blueberry Banana Muffins
Up your fruit intake with these Oatmeal Blueberry Banana Muffins! They are fiber-packed to keep you full and satisfied!
Easy Caramel Apple Pretzel Bites
These Caramel Apple Pretzel Bites are the perfect sweet and salty pop-able bite! You can even meal prep these and have a few each day of the week!
Key Takeaways for Delicious High Protein Lunch Meal Preps
- Choosing a high protein lunch can help keep you full until your next meal!
- High protein lunch meal preps can be a great way to save money and remove some headaches.
- Know yourself- If you need a sweet treat after lunch, be sure to bring a sweet treat.
If you give any of these recipes a try be sure to tag me in a photo on Instagram! I LOVE to see when you are using these tips and recipes!
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