If you’re looking for the best, easy, healthy lunch recipes to meal prep, then you’re in the right place! I’m taking the guesswork out of what to make for lunch and offering you the best lunch meal prep ideas so you can have a delicious, filling lunch every day of the week. Read on for 30+ high protein lunches to make ahead.
High Protein Lunch Meal Prep Recipes: Table of Contents
Click below to go directly to the recipes!
Chicken Meal Prep Recipes
Vegetarian Lunch Ideas
Turkey Meal Prep
Healthy Beef Lunch Ideas
About these Recipes
Tips to Simplify Meal Prep
How to Store Meal Prep Lunches
About these Lunch Meal Prep Recipes
I totally get it, lunch can be such a struggle.
Either you feel like you don’t have time to make yet another meal, you need some ideas for lunch, or it’s something else, lunch often seems to fall by the wayside.
And while there are plenty of resources out there for packing lunches for kids, there aren’t nearly enough to help with lunch if you’re an adult.
But that ends now — as a habits expert, I’ve rounded up my best healthy lunch meal prep recipes and tips for us adults who deserve delicious, nourishing lunches just as much as kids!
Meal prepping is the key to having healthy and high protein lunches ready all week – saving you from stopping by the drive through or just snacking throughout the day.
Each of these recipes are easy to prep, keep well in the fridge or freezer, and help you feel full and satisfied so you can be productive for the rest of the day.
Interested in quick and easy high protein dinner recipes? This collection of 60+ recipes is your ultimate guide for healthy high protein dinners.
Simplified Tips for to Streamline Lunch Meal Prep
Meal prepping does not need to take a ton of time or be overwhelming. Before I share how to simplify and streamline lunch meal prep, check out my meal prep hacks that will simplify your life.
The power of one:
Start by prepping one thing, and building from there.
A little as you go:
Instead of looking to carve out an hour (or several), try prepping a little as you go.
Plan before you prep:
Having a flexible plan for the week, or a meal map, will help you prep with purpose.
Low and slow:
Let that slow cooker or pressure cooker work for you.
More of the same:
You don’t have to reinvent the wheel every single week!
The Best Lunch Meal Prep Containers & Kitchen Tools
Freezer & Storage Tips
All of these recipes will keep well in the fridge for up to 3-4 days, in a sealed container.
Some of these recipes (especially soups and stews) freeze excellently, stored in a sealed freezer friendly container for up to 2-3 months.
These Recipes Are…
Dairy FreeGluten Free
Chicken
5 stars (6 ratings)
Chicken Apple Salad (Without Mayo or Dairy)
Bursting with crunchy veggies and an easy, flavorful dressing, this healthy chicken apple salad is made without mayo or dairy, and makes the perfect make-ahead salad or meal on the go. Simple to make and oh-so satisfying, you’ll want to make this one again and again!
Ingredients: cooked chicken breasts (or chicken thighs), apple, celery, cashews, white wine vinegar, olive oil, mustard, shallot, arugula or baby spinach (optional), honey (optional) and salt.
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5 stars (13 ratings)
Turmeric Tahini Loaded Chicken Salad
Packed with nourishing ingredients, Turmeric Tahini Loaded Chicken Salad is perfect for lunch at home or to make ahead and take on-the-go!
Ingredients: cooked shredded chicken, shredded carrots, slaw mix (or shredded cabbage), green onion, sulfite-free raisins, turmeric, tahini, garlic, honey (optional), apple cider vinegar, extra virgin olive oil and salt.
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5 stars (1 rating)
Meal Prep Golden Glow Chicken Salad
Meal Prep Golden Glow Chicken Salad is an easy, healthy make-ahead meal that you can prep ahead and take on the go. Make it with chicken, or any protein you like!
Ingredients: chicken, cucumber, green apple, bell peppers, green onion, sunflower seeds, extra virgin olive oil, Dijon mustard, honey (optional), mild curry powder, lemon juice, apple cider vinegar and salt.
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5 stars (9 ratings)
Slow Cooker Chicken Tacos
Friends, these are the best slow cooker chicken tacos ever! I know there are a lot of slow cooker chicken taco recipes out there, but my recipe is simple, uses only 6 ingredients, and tastes incredibly fresh. The ultimate time-saving recipe, it's a dump-and-go recipe you'll turn to week in and week out.
Ingredients: garlic, cumin, chili powder, salt, chicken, salsa.
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5 stars (2 ratings)
Sheet Pan Chicken, Kale & Sweet Potatoes
Sheet Pan Chicken, Kale & Sweet Potatoes is a super-simple and healthy 5-ingredient sheet pan recipe perfect for any night of the week!
Ingredients: chicken thighs, sweet potatoes, lacinato dinosaur kale, Italian seasoning, lemon juice, olive oil, and salt.
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5 stars (10 ratings)
Chicken Asparagus Skillet
A handful of simple ingredients combine in this easy, creamy chicken asparagus skillet, made up of golden chicken, tender asparagus, and a luscious garlic lemon cream sauce that includes a dairy-free modification. This recipe makes the ultimate low-effort, one-pan meal you can enjoy any night of the week!
Ingredients: chicken breasts (or chicken thighs), asparagus, chicken broth, cream (or unsweetened non-dairy creamer), olive oil, butter (traditional or plant-based), lemon juice and salt.
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5 stars (14 ratings)
Crockpot BBQ Chicken (2-Ingredients!)
This wildly easy 2-ingredient crockpot bbq chicken can be prepped in no time using store-bought or homemade sauce, yielding deliciously tender and versatile pulled chicken. Perfect for meal prep on busy weeks!
Ingredients: chicken breasts (or chicken thighs) and chipotle BBQ sauce (or store bought barbecue sauce).
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4.91 stars (10 ratings)
Skillet Chicken and Sweet Potatoes
This easy chicken and sweet potatoes skillet can be made quickly on the stovetop and then baked in the oven. Plus it includes a delicious honey butter & chipotle pan sauce everyone will love!
Ingredients: chicken thighs (or chicken breasts), sweet potatoes, avocado oil, honey, butter (traditional or plant-based), chipotle peppers (from canned in adobo sauce), garlic and salt.
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5 stars (17 ratings)
Slow Cooker Greek Chicken
Slow cooker Greek chicken combines just 4 ingredients you likely have on hand to create a fresh, delicious meal you can use in a number of ways.
Ingredients: Greek yogurt, garlic, lemon zest, lemon juice, salt, chicken breast.
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5 stars (25 ratings)
Easy Italian Chicken Zucchini Skillet
This Easy Italian Chicken Zucchini Skillet combines chicken, zucchini, tomatoes and classic Italian flavors for an easy, one-pot dinner you can make any night of the week. I love that it's naturally gluten-free, dairy-free, paleo, whole30 friendly and ready in under 30 minutes!
Ingredients: chicken breasts (or chicken thighs), zucchini, diced tomatoes, tomato paste, chicken stock, butter (optional: traditional or dairy-free), fresh basil, red pepper flakes, garlic, Italian seasoning, olive oil and salt.
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5 stars (4 ratings)
Healthy Chicken, Cashew, Green Bean Skillet
Lightly crispy chicken combines with cashews and green beans in a lightly sweet sauce for a super fast last minute dinner that will keep you coming back for seconds. Just 30 minutes and one pan are all you need to make it happen!
Ingredients: chicken breasts (or thighs), green beans, ginger, chicken broth, honey, green onions, cashews, coconut oil, arrowroot powder (or cornstarch) and salt.
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5 stars (69 ratings)
6-Ingredient Slow Cooker Enchilada Chicken
This easy recipe for shredded chicken for enchiladas is totally simple, completely delicious and the perfect weeknight crockpot recipe. Plus this chicken recipe is gluten-free and dairy-free, Paleo and Whole30 compliant too!
Ingredients: chicken breasts (or chicken thighs), onion, garlic powder, cumin, lime juice, tomato sauce, chili powder and salt.
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4.50 stars (2 ratings)
Healthy Orange Chicken Asparagus Stir-Fry
This Healthy Orange Chicken Asparagus Stir-Fry is light, fresh, filling and so delicious. Full of golden-brown chicken, crisp asparagus, and a tangy naturally-sweet sauce, it's the perfect last minute dinner to make any night of the week.
Ingredients: chicken breasts (or thighs), asparagus, garlic, orange zest, orange juice, chicken stock, white wine vinegar (or lemon juice), coconut oil, arrowroot powder and salt.
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No ratings yet
15-Minute Chicken and Broccoli Stir Fry (Gluten-Free)
This 15-Minute Chicken and Broccoli Stir Fry is a weeknight classic full of clean, simple ingredients. Naturally gluten-free and super easy, you’ll want to make this recipe again and again.
Ingredients: chicken breasts (or thighs), broccoli, coconut aminos (or tamari), scallions, cashews, coconut oil (or olive oil), garlic, ginger, and salt.
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5 stars (13 ratings)
Easy Crockpot Cilantro Lime Chicken
Easy to make and oh-so satisfying, this crockpot cilantro lime chicken is perfect for stuffing into warm tortillas! It’s elevated by the most flavorful homemade cilantro lime sauce and can be made with either chicken breasts or chicken thighs.
Ingredients: chicken breasts (or chicken thighs), fresh cilantro, lime juice, garlic cloves, cumin, avocado oil, honey (optional) and salt.
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5 stars (8 ratings)
Easy Chicken Enchiladas
This easy chicken enchilada recipe is simple to prepare and yields super flavorful, delicious results every time!
Ingredients: shredded chicken, enchilada sauce, corn tortillas, and shredded Mexican cheese blend.
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5 stars (6 ratings)
Green Chili Chicken Enchiladas
With only 4 ingredients, this green chili chicken enchiladas recipe is easy to make, yields super flavorful results, and is an excellent make ahead meal.
Ingredients: chicken, salsa verde, Mexican cheese blend, tortillas
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Vegetarian
5 stars (1 rating)
Autumn Lentil Salad with Maple Mustard Dressing
Autumn Lentil Salad with Maple Mustard Dressing packs so much flavor and texture into every bite, yet is surprisingly simple to make. It can be prepared ahead, too, making it perfect for a busy weeknight or a stunning addition to your holiday table.
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5 stars (2 ratings)
Crunchy Smashed Chickpea Salad (Dairy-Free, Mayo-Free)
Creamy and crunchy (without dairy or mayo), Crunchy Smashed Chickpea Salad is packed with plant-based protein and fiber. It’s s snap to make, tastes delicious, and packs beautifully for lunches or potlucks.
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No ratings yet
Tomato Basil Lentil Salad
Simple to make with pantry staples and a few fresh ingredients, Tomato Basil Lentil Salad packs beautifully for lunch on-the-go, and also makes the perfect side or potluck dish.
Ingredients: lentils, tomatoes, garlic, olive oil, balsamic vinegar, basil.
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5 stars (2 ratings)
Autumn Meal Prep Lentil Salad
Autumn Meal Prep Lentil Salad is packed with nutrition and full of beautiful fall flavors. Perfect to prep-ahead and take for lunch, or enjoy as a side dish anytime. A gluten-free, dairy-free, vegetarian, vegan recipe.
Ingredients: lentils, olive oil, butternut squash, greens, pepitas, and an easy maple Dijon vinaigrette.
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5 stars (2 ratings)
Meal Prep Lemony Dill Egg Salad
Meal Prep Lemony Dill Egg Salad is fresh, bright and super simple to make ahead. A gluten-free, dairy-free, mayo-free recipe.
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Turkey
5 stars (4 ratings)
Easy Ground Turkey Sweet Potato Skillet
This healthy ground turkey sweet potato skillet is a fast, easy last minute dinner idea that’s so tasty you’ll want to put into your regular weeknight rotation. It’s ready in under 30 minutes, so keep this one in your backpocket for busy weeks!
Ingredients: ground turkey, sweet potatoes, olive oil, garlic powder, shredded cheese (traditional or dairy-free), baby spinach, chipotle honey vinaigrette and salt.
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5 stars (5 ratings)
20-Minute Turkey Taco Skillet (Protein-Packed!)
Solve weeknight dinner tonight with this quick & easy, healthy turkey taco skillet! Made with simple pantry ingredients like ground turkey and beans, it’s a flavorful and filling high-protein meal (36 grams of protein per serving!) that comes together in just 20 minutes. Trust me, this is one of those easy recipes you'll wanna make again & again!
Ingredients: ground turkey, onion, garlic powder, cumin, canned black beans, canned fire-roasted tomatoes, frozen corn, olive oil and salt.
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5 stars (4 ratings)
Egg Roll Veggie Noodle Bowls
All the flavor of an egg-roll, but without the fuss. Tossed together with a tangle of veggie noodles, Egg Roll Veggie Noodle Bowls are gluten-free, dairy-free, soy-free, egg-free, nut-free, Paleo, Whole30 and so delicious!
Ingredients: ground turkey (or ground chicken or pork), crimini mushrooms, cabbage (or slaw mix), carrots, coconut aminos, vegetable noodles (spiralized carrots or zucchini), lime juice, green onion, ginger, olive oil, and salt.
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5 stars (6 ratings)
Ground Turkey and Green Beans Skillet 20-Minute
This ground turkey and green beans skillet with sauce comes together in 20 minutes using one pan! It's savory, satisfying, and packed full of Asian-inspired flavors. Asparagus or broccoli florets can easily be substituted for the green beans. My top tip? Double this quick and easy recipe. You'll want leftovers!
Ingredients: ground turkey (light or dark meat), green beans, garlic, ginger, honey, chicken stock, lime juice (or rice wine vinegar), tamari, arrowroot powder, olive oil, and salt.
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5 stars (1 rating)
20-Minute Reset Turkey Chili
20-Minute Reset Turkey Chili is a delicious weeknight staple that’s fast, filling, can be made in one pan, and with just 10 ingredients.
You can also use ground turkey for this quick dish! These weeknight turkey tacos with sweet corn salsa come together in less than 20 minutes.
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Beef
5 stars (20 ratings)
Southwest Beef & Sweet Potato Skillet
This easy Southwest Beef & Sweet Potato Skillet is a super simple and flavorful weeknight meal that everyone will love.
Ingredients: ground beef, sweet potato, canned diced tomatoes, mild chili powder, garlic powder, cumin, water, baby spinach, lime juice, olive oil, and salt.
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5 stars (1 rating)
Basil Beef and Cauliflower Rice Bowls
Fresh Thai-inspired flavors combine in Basil Beef and Cauliflower Rice Bowls,a simple,gluten- and grain-free weeknight recipe.
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5 stars (15 ratings)
Crock Pot Taco Meat
Crock pot taco meat is an easy dump-and-go recipe made with just a few simple ingredients, perfect for busy weeknights or for feeding a party crowd.
Ingredients: ground beef, salsa, garlic powder, cumin, smoked paprika, mild chili powder, and salt.
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No ratings yet
Steak Fajita Noodle Bowls
A fresh twist on fajitas, Steak Fajita Noodle Bowls are easy to make and can be made with pasta, zoodles, or both!
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4.80 stars (5 ratings)
Sweet Potato and Pineapple Beef Bowls with Mango Avocado Salsa
Savory pineapple beef combines with roasted sweet potatoes and fresh spinach, along with a quick mango avocado salsa, in this delicious weeknight bowl.
Ingredients: lean ground beef,sweet potatoes, canned crushed pineapple, mango, avocado, baby spinach, cumin, garlic powder, mild chili powder, olive oil, lime juice, cilantro, and salt.
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5 stars (1 rating)
Healthy Chicken Salad Recipe + More High Protein Meal Prep Ideas
Servings: 2
Prep: 5 minutes mins
Resting Time: 15 minutes mins
Total: 20 minutes mins
Packed with nourishing ingredients, this healthy chicken salad recipe is perfect for lunch at home or to make ahead and take on-the-go! Plus 30+ high protein meal prep lunch recipes.
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Ingredients
For the Turmeric Tahini Dressing
- 1 teaspoon turmeric
- 1 tablespoon tahini, sesame seed butter
- 1 garlic clove, minced or finely grated
- 1 teaspoon honey, omit for Whole30
- ¼ teaspoon kosher salt
- 2 tablespoons apple cider vinegar
- ⅓ cup extra virgin olive oil
For the Salad
- 2 cups cooked shredded chicken*
- 1 cup shredded carrots
- 1 cup slaw mix or finely shredded cabbage
- 1-2 green onion, finely chopped
- ¼ cup sulfite-free raisins
Equipment
Instructions
In a medium bowl, add the turmeric, tahini, garlic, honey (if using), salt, pepper, and vinegar, stirring to combine. Drizzle in the olive oil and whisk until smooth. Alternatively, add all the ingredients to a blender and blend until smooth.
In a large bowl, add the chicken, carrots, slaw or cabbage, green onions, and raisins. Add the dressing, stirring to combine. Allow to sit for 15 minutes for the flavors to combine.
Serve over greens, if desired.
Notes
*Leftover Instant-Pot “Rotisserie” Chicken works well in this recipe, as does Slow Cooker Whole Chicken. A store-bought rotisserie chicken will also work.
Author: Robyn Conley Downs
Course: Lunch
Cuisine: American
Nutrition Information:
Serving: 1 (of 3), Calories: 507kcal, Carbohydrates: 29g, Protein: 38g, Fat: 38g, Saturated Fat: 3g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 3g, Cholesterol: 105mg, Sodium: 357mg, Potassium: 830mg, Fiber: 5g, Sugar: 7g, Vitamin A: 10849IU, Vitamin C: 20mg, Calcium: 78mg, Iron: 4mg
Nutrition disclaimer
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