This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

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!

1. 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.
2. 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.
3. 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.
4. 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!
5. Shop at Economical Grocery Stores- Some stores are created with customer cost-savings in mind. Try shopping at Aldi or Grocery Outlet.
6. Choose Vegetarian Options- Animal proteins tend to be a higher-cost item. Try going vegetarian for one day a week!
7. Avoid Prepackaged Convenient Foods- Convenience tends to come at a cost. Be prepared in order to avoid these additional expenses!
8. 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!
9. 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!
10. 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!
11. 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!

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What Is A Salad?

A salad doesn’t have to be a boring combination of raw veggies on a bed of limp greens. A salad can be whatever you make it! Ever hear of pasta salad? It’s a base of pasta yet is still considered a salad!

In this list of salad toppings we will be looking at a variety of green bases with different, exciting toppings!

Why You’ll Love These Salad Toppings

Many salad toppings tend to be raw, flavorless veggies. This is why salads get a bad reputation! Try to think outside of the norm by using different bases, proteins, carbs, and dietary fat items.

I broke down the different ingredients into the three macronutrient categories(proteins, carbohydrates, and dietary fats) to make building a satisfying bowl one step easier.

Simply chose a few items from each category that pair together (or just that you love!) and you can have a delicious salad that will change your views on them!

Protein Salad Toppings

Bacon Bits– You can get them from the grocery store shelves or you can make your own by chopping up some home cooked bacon!

Pepperoni- Try making it fun by using mini pepperoni or cutting up regular sized pepperoni pieces into triangles.

Chicken- If you don’t want to go through the effort of grilling, baking, or boiling chicken use a ready-made rotisserie chicken!

Tuna- Canned tuna is one option but another is using the pre-flavored packets. This will add loads of flavor to your dish without having to add additional ingredients.

Steak- This protein elevates your salad to the next level!

Tofu- If you have never tried tofu, this may not be the protein you want to choose. Tofu has an easily changeable flavor but it must be prepped correctly to taste good.

Hard Boiled Eggs- Make a few ahead of time so you have them on hand when you need them. You can simply cut them in half or chop them into tiny pieces for easy eating.

Shrimp- Not enough salads use shrimp on their salads!

Lunch Meat- This is the easiest protein to add to a salad. Grab a few slices from your fridge and cut it up or take the even easier route a rip it into smaller pieces.

Chickpeas- These can be delicious right from the can or you can bake or air fry them with seasonings for a great crunchy protein option.

Ground Beef- Make yourself a delicious taco salad with seasoned ground beef!

Salmon- Salmon has become available in more forms in recent years. You don’t have to get fresh salmon from the deli counter anymore. You can now find excellent pieces in the frozen section that can be reheated and taste good as fresh. You can even get small salmon chunks and pop them in the air fryer for a tasty crunch!

Anchovies- These aren’t everyone’s cup of tea, but they’re an option!

Beans- There are ample types of beans beyond the basic black bean variety. Search for a new type to taste the next time you’re at the grocery store.

Refried Beans- The texture of refried beans may have most opt out of using refried beans, but I believe they are a delicious addition!

Carbohydrate Salad Toppings

Veggies- These are a great way to add tons of nutrition and volume to your salad without a ton of extra calories. Try changing the way you serve your veggies up- grilled, baked, boiled, air fried, roasted, broiled, raw, or even pickled. Don’t forget the seasonings!

• Bell Peppers
• Tomatoes (heirloom, grape, vine, etc.)
• Peas
• Corn
• Cucumber
• White/Red Onion
• Celery
• Lima Beans
• Broccoli
• Cauliflower
• Beets
• Mushrooms
• Potatoes/Sweet Potatoes
• Radish
• Jalapeño
• Asparagus
• Squash

Greens- Don’t stick to the basics! Try a new variety of greens for a different flavor profile.

• Arugula
• Butter Lettuce
• Romaine
• Spinach
• Kale
• Iceberg
• Bibb
• Leaf
• Spring Mix

Fruit- Don’t just stick to fresh! Try out all the different ways you find fruit- dried, fresh, freeze dried, canned, and frozen!

• Watermelon
• Grape slices
• Strawberries
• Blueberries
• Blackberries
• Pomegranate Arils
• Cranberries
• Peaches
• Cherries
• Mandarin Oranges
• Apples
• Pears
• Raspberries

Croutons- These can be homemade or from the grocery store! They come in a TON of different flavors that can be selected based on what you are going for in your salad!

Rice- Adding rice to your salad not only adds fun texture, it also ensure it will be more satisfying!

Wonton Strips- These don’t have too much flavor to them. They are more of a massive crunch that are easy to add.

Chips- Recalling the ground beef protein idea I mentioned taco seasoning. In addition to this combo adding Doritos or corn chips would round out this fun taco salad!

Orzo- Orzo is like a pasta in the shape of rice. They are soft little bits that add volume to your salad.

Frizzled Onions- I love these! Also called crispy fried onions, they are often reserved for green bean salad on Thanksgiving, but they should be had all year long!

Pita- Cut a pieces of pita with a pizza cutter into small squares. These will soak up some of the salad dressing and taste so good.

Dietary Fat Salad Toppings

Avocado/Guacamole- Guacamole is just mashed avocados with a variety of onions (and other additions!) and spices! Use either to add some healthy fats and awesome flavor to your bowl.

Olives- These are often overlooked! Try kalamata olives, black olives, or green olives.

Nuts- These can add a great texture to your salad! Walnuts and slivered almonds are some of the most popular go-to’s because they are softer and easy to bite into.

Olive Oil- Olive oil is a great heart healthy option to drizzle on the salad. You can even get flavored oils to add a fun new profile! Or, make your own infused oil! Simply add the herbs you want to some oil and allow it to sit.

I made a rosemary infused olive oil by placing a few inches of rosemary into a small container then filled it with olive oil. I closed it with the lid and let it sit on the countertop for a few days. Now, when I want an extra special olive oil, I have it on hand!

Seeds- Seeds are an often forgotten salad topping. Try using pumpkin, flax, hemp, or sunflower seeds for some additional nutrition benefits with minimal changes in taste.

Cheese- I KNOW you know about this topping idea. Go beyond the classic shredded cheese variety and use feta, goat, or cubed cheese for a fun change of pace.

Queso- This may be able to go under the cheese category but it needed to stand out a bit more. Why? Because putting queso on a salad needs more attention! Adding a small amount can add some serious flavor to a salad!

Flavor Additions

Herbs- Use dehydrated or ones plucked fresh from your garden (or from the small herb plant you recently bought from the grocery store that’ll eventually perish too early)

• Mint- This adds a bright flavor.
• Cilantro- Some call this soap and others think it adds a nice flair.
• Basil- This herb brings a slightly sweet flavor.
• Rosemary- An elevated taste.

Salsa/Pico de Gallo- Both are often overlooked when building a salad. Instead, use these in place of a salad dressing for a new flavor combinations!

Lemon/Lime Juice- A squeeze from a fresh citrus can brighten the whole salad without too much work.

Salad Dressings

There is half an aisle in most grocery stores stocked with any and every type of salad dressing you could think of! Get adventurous and try a few that sound fun or pique your interest!

On the other hand, you could make your own salad dressings!

For a creamy salad dressing eyeball a mixture of mayonnaise, miracle whip, or mustard with a variety of spices.

For a thinner salad start with a vinegar or juice with added spices and herbs!

Add your dressing of choice to your salad and give it a good toss right before eating to ensure every bite is coated!

A Word From A Registered Dietitian

A salad can be a great way to get in a ton of nutrition in a single meal. They tend to be a basic combination of iceberg lettuce, raw carrots, and cherry tomatoes. Relatable?

Instead make a delicious and interesting salad. This can be any combination of the above items (plus anything else you love!). A salad doesn’t need to be stuck in a certain box, it should be something you love and something that nourishes you!

Keep in mind: if this is your entire meal it still should contain protein, carbs, and dietary fats to keep you full and satisfied!

Try These Salad Recipes

Want a plant based salad with a unique flavor profile? Try out my Enticing Plant Based Edamame Salad!

Don’t want a salad with greens? Make this Refreshing Chickpea Salad.

Love pasta (same)? This Mediterranean Pasta Salad is for you!

If you have any other salad toppings you enjoy be sure to leave them in the comments down below for others to also try!

Pin NOW to SAVE for later!

Kale, Chickpea, and Quinoa Bowl

This lunch bowl has a surprising amount of protein. This is a delicious salad option that will get you out o your comfort zone.

Recipe: Kale, Chickpea, and Quinoa Bowl

Southwest Chicken Quesadilla

This southwest quesadilla is packed with flavor! You could have this everyday for a week and still not be sick of it.

Recipe: Southwest Quesadilla

High Protein Sweet Pea Tuna

This high protein sweet pea tuna is an open faced sandwich. A sandwich can become boring, change it up by creating a new filling and having it open-faced.

Recipe: High Protein Sweet Pea Tuna

Quick and Easy Black Bean Soup

Black bean soup can be made ahead of time and warmed up in just minutes. This bowl is packed-full of vegetarian protein. This may not be something you want to have everyday, but you sure can mix it up by altering what you top it with and what you pair it with.

Recipe: Quick and Easy Black Bean Soup

Baked Parmesan Chicken Tenders

Chicken tenders are a great protein source. The breading is your necessary carb source that will help keep you fueled until your next meal. Use a different sauce every time you have them to keep things interesting.

Recipe: Baked Parmesan Chicken Tenders

Edamame Peanut Crunch Salad

This is another vegetarian option. Did you know edamame is one of the best vegetarian protein options? If you’re looking for a high protein yet easy lunch, look for further!

Recipe: Edamame Peanut Crunch Salad

Pesto Rice with Chicken

Change-up your typical meal prep flavors by adding some pesto! It is easy to add a basic sauce, but pesto is something extra special.

Recipe: Pesto Rice with Chicken

Korean Bulgogi Bee Bowls

If you are meal prepping and keeping track of what you are eating it can become easy to have the same meals over and over again. Make sure you always have a list of fun recipes you want to make. This should definitely be on that list.

Recipe: Korean Beef Bulgogi Bows

Refreshing Chickpea Salad

Chickpeas are an awesome source of protein! Plus, this light salad will be just the thing you need on a hot summer day. Enjoy this lunch outdoors and feel refreshed!

Recipe: Refreshing Chickpea Salad

Buffalo Chicken Wraps

There is nothing easier than a wrap! Simply take all of your favorite ingredients and roll them on up. This buffalo chicken one adds a kick of extra flavor.

Recipe: Buffalo Chicken Wraps

Pin NOW to SAVE for later!

High Protein Lunch Meal Prep Takeaways

There are a ton of options to have for lunch that are high in protein. Be sure to not only stick to your comfort zone of foods! Also, keep a list of fun recipes you want to try when you feel inspired to get in the kitchen.

Let me know in the comments if you try any of these recipes! You can also send me a photo of it on Instagram @piece.of.lulu.

Selecting The Bread

You can’t go wrong with using a freshly baked loaf of sourdough to make a delicious Avocado Grilled Cheese! The bread I used was freshly baked the morning of to ensure it would be a top-notch grilled cheese.

Brioche or white bread would also work! If you want to take the flavor profile in a slightly different direction try using whole wheat or rye bread.

Truly, it’s just a grilled cheese. If you don’t have sourdough on hand, use what you have. Just know the flavors and texture will vary from this recipe!

All About Avocado

I LOVE AVOCADO! I can eat it plain with a fork!

When I was putting together a grilled cheese I knew adding avocado could only make it better.

The thing is, avocado’s can be tricky! You want to select an avocado by giving it a slight squeeze. If it is hard, it needs some more time until it’s ripe. If it gives a little, it’s time to dig in!

Once you have a ripe avocado you are faced with another decision: smashed or sliced?

You can either grab a glob of avocado and smash it onto the bread using the tongs of a fork or slice it into thin pieces and layer the pieces on the bread.

It may be a texture preference but I chose to use the thin slices, but the choice is yours!

How to Make an Avocado Grilled Cheese

I am more than certain you’ve put together some form of a grilled cheese before, but I have a couple tips for making this Avocado Grilled Cheese.

• Keep the stove at medium heat and allow the cheese to melt
• Butter the bread! With a heavy hand if you like it crispy
• Layer in an order so that your ingredients won’t fall out: cheese, spinach, red onion, avocado, then another layer of cheese
• Slice your avocado into even slices
• You can use a chipotle aioli as a dipping sauce for additional flavor

Craving More?

If you try this Incredible Avocado Grilled Cheese I would appreciate it if you gave it a 5-star rating and leave a review! It truly helps me share my recipes with others. Also, I would love to see how it turns out. Tag me in a photo on Instagram!

Try out these other recipes, too!

• Chickpea Soup with Sausage
• Refreshing Chickpea Salad
• Peach and Goat Cheese Quesadilla
• Mediterranean Pasta Salad with Tortellini

Pin NOW to SAVE for later!

Incredible Avocado Grilled Cheese

There is nothing more comforting than sitting down to an incredible Avocado Grilled Cheese and cup of tomato soup. This Avocado Grilled Cheese freshens up the american classic by changing up the cheese and adding avocado, red onion, and spinach.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 5 minutes mins

Total Time 10 minutes mins

Course Dinner, Lunch, Main Dish, Snack

Cuisine American

Servings 2 Sandwiches

Ingredients

  

1x2x3x

• 4 Slices Sourdough Bread
• 4 Tablespoons Butter
• 7 Slices Provolone Cheese
• 1/2 Cup Spinach
• 1/4 Red Onion
• 1/2 Avocado

Get Recipe Ingredients

Instructions

 

• Cut your onion into small pieces, make thin vertical slices in your avocado and roughly chop your spinach.
• Spread 1 tablespoon of butter of butter on one side of the bread. Place the buttered-side down on your pan.
• Add 2 slices of cheese, sprinkle on spinach and red onion, then cover in avocado slices and 1 and 1/2 more slices of cheese.
• Butter another slice of bread and set it on the sandwich, butter side up.
• Cook on medium until golden then flip. Remove from heat once bread is golden and cheese is melted.
• Enjoy!

Notes

• This sandwich heats up well! Reheat on the stovetop, air fryer, or even microwave.
• Store any leftovers in an airtight container in the refrdigerator.

Keyword Air Fryer, Avocado, Vegetarian

Tried this recipe?Let us know how it was!

There’s nothing better than having a freshly picked piece of fruit, but there are couple other benefits that come along with it as well. Read my article on Eating With the Seasons to learn more!

Simple Ingredients

• Tortilla shells
• Peaches
• Goat cheese
• Honey

Having goat cheese may be a bit out of your comfort zone but no fear! That is likely the only item you probably don’t already have in your home!

It is creamy and will easily crumble.

You can find it in most grocery stores near the deli. It often times comes in a log form. If you plan on only making a couple quesadilla, just opt for the smallest goat cheese log you can find! Likely, the word Chèvre on the package. This is good! It simply is the name in French.

Having fresh, in-season fruit is wonderful to have but sometimes it can become a bit much. Molly Watson from The Spruce Eats created a great guide all about buying and storing fresh peaches. If you’re like me be sure to check it out!

Have you ever noticed yourself staring at your fruit basket full of peaches on their way to expiration without a clue to use them? There’s always just having them as a snack or blended up into a smoothie but those can’t get old…QUICK. Instead, create a quick and simple quesadilla.

Pin NOW to save for later!

If you try this recipe be sure to let me know on Instagram @piece.of.lulu or leave a comment down below!

Peach and Goat Cheese Quesadilla

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 5 minutes mins

Total Time 10 minutes mins

Course Dinner, Lunch

Cuisine American, Mexican

Servings 2 Quesadillas

Ingredients

  

1x2x3x

Peach and Goat Cheese Quesadilla

• 4 Tortilla Shells
• 3 Peaches
• 2-3 oz Goat Cheese
• 2 Tablespoons Honey

Balsamic Ranch Dip

• 1/4 Cup Ranch
• 1-2 Tablespoons Balsamic Vinaigrette

Get Recipe Ingredients

Instructions

 

Peach and Goat Cheese Quesadilla

• Rinsh peaches under running cold water then slice.
• Spray a pan with nonstick spray and place on stove at medium heat. Lay one tortilla shell on pan then place half of peaches in a single layer. Crumble desired amount of goat cheese all over peaches. Drizzle on honey.
• Top with additional tortilla shell. Once bottom shell is golden, flip. Allow to cook until cheese is melted. Remove from heat and place on a plate.
• Use a pizza cutter to divide quesadilla into 6 pieces. Make second quesadilla.

Balsamic Ranch Dip

• In a bowl combine ranch and balsamic. Mix until well combined.

Notes

• Slices of quesadilla can be kept in fridge for leftovers. Reheat in a air fryer for best second-day results!

Keyword Goat cheese, Quesadilla

Tried this recipe?Let us know how it was!