As a busy mom, I know how easy it is to forget about the importance of the mid-day meal. I also know it’s crucial to eat it, since a nutritious lunch helps refuel and energize my mind and body for the afternoon – and helps me avoid that dreaded afternoon slump. That’s why I turn to these healthy lunch recipes often.
Each of these lunches provides anywhere from 26 grams to 40 grams of protein and can be made ahead and stored for easy grab-and-go meals. They can be reheated quickly or eaten chilled, making them perfect go-to options for any day of the week (no matter how busy I am).
A Dietitian’s Version Of The Viral Jennifer Aniston Salad
According to an old Instagram post she made, Jennifer Aniston loves this combination of ingredients. The quinoa, veggie and chickpea salad is nutritious, and I made it even more well rounded, delicious, and upped the protein intake by stirring in some shredded chicken and boosting the lemony flavor of the vinaigrette.
27 grams of protein per serving
Egg Free | Gluten Free | Dairy Free option
Mediterranean Bowl with Salmon
This healthy whole grain quinoa bowl comes complete with lemony marinated salmon, garbanzo bean salad, tender quinoa, crisp greens, feta, olives, and a simple Tzatziki. It’s hearty, healthy, delicious, and perfect for lunch prep.
34 grams of protein per serving
Egg Free | Gluten Free | Nut Free
Dill Pickle Chicken Salad
Make this easy and healthy chicken salad ahead of time for a quick and delicious protein-packed lunch. It includes dill pickles and dill pickle juice for an extra pop of flavor.
26 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo
Crockpot Pulled Pork Bowls
One of registered dietitian Jess’ newest high-protein lunch recipes, this is like a picnic in a bowl that you can enjoy any time of the year. Tender pulled pork sits atop cooked rice and is served with a tangy, bright slaw, pickles, and BBQ sauce for a delicious and satisfying lunch all in one bowl.
39 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free
Noodle-Free Chicken Pad Thai-Inspired
Strands of broccoli slaw, cabbage, and carrots stand in for noodles in this skillet dinner that packs easily for high-protein meal prep lunches. Enjoy it reheated or chilled.
30 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Paleo
Chinese-Inspired Chicken Salad
You’ll feel like you’re dining out for lunch when you enjoy this restaurant-worthy salad at the office or at home. Packed with crisp-crunchy veggies, toasted nuts, tender chicken, sweet oranges, and a delicious sesame-ginger sauce, this salad will soon become a lunch favorite.
32 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo
Egg Roll In A Bowl
This one-skillet high-protein solution is a fast recipe that tastes just like the delicious filling of egg rolls but in a wrapper-free low-carb version. It makes for the most delicious high-protein lunch that can be enjoyed for days.
32 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo
Thai-Inspired Sweet Potato Peanut Bowl With Chicken
These flavorful bowls are high in protein, thanks to both chicken and chickpeas, as well as fiber, thanks to the veggies and peanut sauce. It’s a naturally gluten free and dairy free recipe, and provides a full delicious lunch-prep recipe made on a sheet pan. Also makes a great filling for lettuce wraps and burritos.
29 grams of protein per serving
Dairy Free | Gluten Free | Grain Free
Chicken Pesto Pasta Salad
Jess created this light, bright, and flavorful twist on pasta salad. She studded it with tender bites of chicken and a host of fresh veggies, making this salad a great choice for make-ahead lunches that deliver protein and veggies in one.
32 grams of protein per serving
Egg Free | Gluten Free
Buffalo Chicken Salad
If you love buffalo wings, this is the salad for you. It’s a chopped buffalo chicken salad that’s crazy flavorful, fresh, high protein, high fiber, and easy to make. Personally, I like to grill the buffalo-marinated chicken, but I’ve provided directions for several different ways it can be cooked.
40 grams of protein per serving
Egg Free | Gluten Free | Grain Free | Nut Free
Ground Beef and Zucchini Skillet
I appreciate that this recipe combines two affordable, easy-to-find ingredients: ground beef and zucchini, in one quick skillet lunch. It’s high in protein and high in fiber, and can be made in less than 30 minutes.
28 grams of protein per serving
Egg Free | Gluten Free | Nut Free
Strawberry Spinach Chicken Salad
This stunning fresh salad is delicious and filling. It’s sweet, savory, beautiful, and well-rounded with veggies, fiber, healthy fats, and protein. It includes instructions for a simple homemade strawberry vinaigrette.
31 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo
Harvest Chicken Salad With Maple Dijon Dressing
Here’s a satisfying lunch salad that’s good served either warm or chilled. Featuring favorite comfort flavors, including roasted sweet potatoes, dried cranberries, apples, and a quick maple-dijon dressing, this salad really captures the food essence of harvest season.
31 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Paleo
Asian-Inspired Chicken Salad Recipe
This quick and easy lunchtime salad with crunchy vegetables and Asian-inspired dressing won’t disappoint. Serve it wrapped in any favorite wrap or lettuce leaves, or over a bed of greens with a generous squeeze of lime.
36 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo
The Best Waldorf Chicken Salad
This is Stacie’s version of a classic waldorf chicken salad, but with no added sugars. It’s a team favorite high-protein lunch that’s good for meal prep, since it lasts several days in the fridge. Enjoy it over lettuce, as a sandwich, or for dipping crackers and veggies.
27 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Paleo
Healthy, One-Pan Orange Pork Stir-Fry
We love leftovers of stir fry as a packable high-protein lunch. And this stir fry has great flavor. It’s sweet, savory, salty, and garlicky all in one. I love it because I know I’m getting lots of veggies plus a healthy balance of protein, energizing carbohydrates, fiber, and healthy fats.
38 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo
Sheet Pan Honey Mustard Salmon
A smart option for lunch meal prep, this easy honey mustard salmon recipe is a flavorful sheet pan meal that comes together quickly. Including protein, veggies, and carbs, it’s a sweet, savory, tangy main course that makes a complete lunch on its own.
28 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo
Sheet Pan Pork Tenderloin
This simple method to make pork tenderloin requires no marinade and no need to sear the meat first. It calls for everyday pantry spices, potatoes, asparagus, and a 2-ingredient creamy mustard dipping sauce that packs well for lunches.
37 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo
The Best Ground Beef Stir Fry Recipe
An easy and fast high-protein beef stir-fry recipe can be made in 30 minutes and then divided into single servings for grab-and-go high-protein lunches. You’ll look forward to a lunch that’s full of flavor, color, and well-rounded nutrition.
27 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free
Indian Butter Chicken
This favorite takeout dish of mine is incredibly easy to make right at home in my slow cooker. And it’s even easier to package into lunch prep containers where I serve it over rice with fresh cilantro, a squeeze of lime, a sprinkle of sesame seeds, and a side of naan for a delicious lunch I look forward to.
38 grams of protein per serving
Egg Free | Gluten Free | Grain Free | Nut Free
Crockpot Beef Ramen
Want something a little different for lunch? Try this high-protein ground beef ramen. It has all the savory, umami flavors of microwaveable ramen packets, but in an easy, nourishing, high-protein, veggie-packed slow cooker meal.
27 grams of protein per serving
Dairy Free | Egg Free | Nut Free
Slow Cooker White Chicken Chili
When you want a nourishing lunch to warm you up, try this hearty, bean-free white chicken chili. It takes just 10 minutes to prep and is naturally dairy free. You can add a can of beans, if you’d like, and reheat it easily in a microwave or on the stovetop for a simple lunch you’ll love.
28 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo
Grilled Chicken Fajita Salad
You’d pay $15 (or more) for a big, fresh lunch salad like this at a restaurant. But I show you how to make it even better at home, from the tender marinated grilled chicken to building the fajita bowls just right.
30 grams of protein per serving
Gluten Free | Nut Free
Teriyaki Salmon Bowls
This lunch perks me up and fuels me through the afternoon. I divvy the bowl ingredients into meal prep containers and enjoy a lunch that brings all the textures and flavors I could ever ask for, plus an amazing 40 grams of protein per serving.
40 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free
Chicken Bacon Ranch
This easy sheet pan chicken recipe is one of my favorite recipes to use for meal prep lunches. When I pack it away into individual portions, I know I’ve got a flavorful and nutritious lunch waiting for me in the fridge.
35 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo
Greek Orzo Skillet with Chicken
Here’s a high-protein lunch that also boasts 8 grams of fiber per serving. Make this healthy Mediterranean-style chicken and orzo skillet ahead then divide servings into individual portions for lunch to enjoy chilled, at room temperature, or reheated.
28 grams of protein per serving
Egg Free | Nut Free
Beef Skillet Enchiladas
With this high-protein recipe, I get all those enchilada flavors I love, but in a recipe that takes half the time. Made in one pan, this skillet enchiladas recipe is high in protein and features so many nutritious ingredients, including lean ground beef, veggies, black beans, and corn. Plus, it’s budget friendly, gluten free, and flexible.
31 grams of protein per serving
Egg Free | Gluten Free | Nut Free
Easy Slow Cooker Chicken Corn Chowder
Here’s a fresh, rich, and comforting soup that is so simple to make ahead for lunches in the slow cooker or Instant Pot. The creamy base and the hearty combination of tender chicken and sweet corn are a satisfyingly delicious blend of flavors and textures.
28 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free
Favorite Healthy Turkey Chili
This veggie-loaded ground turkey chili always hits the spot on weeknights, and especially when I reheat servings for lunch. Make it on the stovetop or in the slow cooker for a make-ahead meal that’s freezer friendly, too. For a grab-and-go lunch, don’t forget favorite toppings like avocado, lime, and blue corn chips.
33 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free
Salsa Chicken Recipe (Instant Pot or Slow Cooker)
Stacie’s salsa chicken recipe makes a big batch of the most flavorful, juicy, and tender shredded chicken that can be enjoyed in so many ways for easy meals: tortillas, salads, and rice bowls, which is what she shares in this recipe.
30 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free
Greek Chicken Meatballs
Prep Greek-style lunch bowls featuring delicious chicken meatballs. When packed atop a bed of fresh greens, quick marinated veggies, cooked rice, and Tzatziki sauce, it’s a lunch I always look forward to.
32 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Paleo
Healthy Sloppy Joes
An easy stovetop recipe gets a makeover with all real-food ingredients. A meal plan favorite in my home, I pack it for nutritious lunches to serve over buns, baked sweet potatoes, or even stuffed in taco shells for a healthful and well-rounded midday meal.
27 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo
Healthy Sweet and Sour Chicken
Pack a popular dish for lunch and make the whole office jealous! Our sweet and sour chicken gets a health upgrade from a homemade lower-sugar sweet and sour sauce plus many nutritious veggies, including sweet bell peppers. Divide it into portions over rice for easy lunches to go.
27 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo
Stir Fry Noodles with Chicken
Deliciously easy and ready in just 30 minutes, these stir fry noodles with chicken are veggie-packed spin on a favorite takeout dish. Pack them up and enjoy it cold or reheated for easy and nutritious lunches for the week.
39 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free
Chicken and Chickpea Curry
I love to pack leftovers of this easy one-skillet recipe. It’s ready in 30 minutes and full of those warming spices and coconut flavor I love in a curry recipe. Featuring chicken, chickpeas, and colorful veggies for great texture, plenty of protein, and out-of-this-world flavor.
26 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo
Thai-Inspired Steak Salad
This grilled steak salad has quickly become Jess’s favorite lunch recipe. Perfectly tender steak tops tender butter lettuce and crunchy veggies and features a sweet-savory vinaigrette to create the perfect packable dish.
28 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free
One-Dish Chicken Sweet Potato Bake with Broccoli
Stacie says this delicious and healthy chicken and veggie recipe is a one-dish wonder. With a variety of textures, flavors, and nutrients, she packs this well-loved recipe into meal prep containers for yummy lunches all week long.
29 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo
Easy Sheet Pan Chicken Shawarma Bowls with Veggies
Part salad, part entree, these chicken shawarma bowls have a cilantro-lime dressing that ties it all together. Full of veggies and high in protein, this lunch is hard to beat when you’ve got a hankering for an easy, takeout-inspired one-pan meal.
33 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo
Slow Cooker Thai-Inspired Peanut Chicken
Make it in a slow cooker then divide servings into lunch meal prep containers for a super flavorful lunch you’ll want to dig into. This easy and saucy Thai peanut chicken is so delicious, classic comfort, and healthy, too.
31 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo
Sheet Pan Greek Chicken and Veggies with Tzatziki Sauce
This meal won’t transport you to the Mediterranean, but it will leave you feeling satisfied and happy with another REALLY GOOD winner winner chicken dinner. Whenever I make it, I package the leftovers into lunch containers and enjoy it just as much the next day.
33 grams of protein per serving
Egg-Free | Gluten-Free | Grain-Free | Nut-Free
Sheet Pan Balsamic Chicken Veggie Bake
Jess has been hearing for years how this recipe is perfect for weeknights and it’s loved by all. She also thinks it’s a perfect solution for make-ahead lunches. The chicken and veggies store well in the refrigerator for an easy lunch that can be eaten cold or warmed up.
29 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo
Salmon Caesar Salad Grain Bowl
I think salmon is the ultimate make-ahead protein because it tastes so good when enjoyed chilled, which is how I love it in this salad. Serve over brown rice and romaine with a side of crunchy chickpeas, this salad will give me the midday energy boost I need. Plus, it’s a good source of so many important nutrients: protein, fiber, and omega-3 fatty acids, to name a few. .
37 grams of protein per serving
Dairy Free | Gluten Free | Nut Free
Mediterranean Steak Bowls
These steak, hummus, veggie, and yogurt-dressing bowls are the ultimate fresh high-protein lunch solution. The dressing plus a sprinkle of salty feta cheese brings it all together for what feels like a restaurant-quality lunch.
37 grams of protein per serving
Egg Free | Gluten Free | Grain Free | Nut Free
Make-Ahead Beef and Bean Chili
We say chili is the ultimate make-ahead and reheat lunch, offering the comforts of home in the middle of a hectic day. This one features ground beef plus three types of beans: kidney, pinto, and black beans. Make in the slow cooker, then pack individual portions away for a rainy lunch date. Pack any desired toppings separately.
38 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free
Slow Cooker Chicken Chile Verde Stew
This thick and hearty chicken stew – with just a little spice – is perfect for meal preps or for stockpiling in the freezer. We love to package it into soup containers and serve it with tortillas and a garnish of avocado.
26 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo
Keeping It Simple
Even with all these great and quick high-protein lunch ideas, there are so many days when I just need to keep things as simple as possible. For times like that, I’ve created a list of the best protein-rich whole foods that require little to no prep or cooking. I’ll add them to my lunches to boost the protein content or even create a lunch snack tray for myself:
- Almonds, peanuts, and other nuts
- Canned tuna or salmon
- Cottage cheese
- Cooked lentils
- Cooked quinoa
- Cooked shredded chicken
- Greek yogurt
- Hard-boiled eggs
- Hemp hearts, chia, and other seeds
- Peanut butter and/or other nut butters
- Sliced deli chicken breast or turkey
Frequently Asked Questions
– Jerky, meat sticks, and turkey sticks
– Cheese sticks (which can be unrefrigerated for several hours)
– Protein bars (see our dietitian-recommended protein bars)
– Canned tuna and other tinned fish
– Microwaveable pouches of lentils
– Cooked beans
– Cooked quinoa
– Almonds and other nuts
– Homemade vegan protein bars
Focus on reducing portions and eating lunches that contain fiber and protein, which will help you feel satisfied from the meal.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
I’m loving your recipes and I bought your cookbook from Amazon.
Thank you very much.
We’re are so happy and honored to hear that! Thank you so much!