10 High-Protein Lunches to Keep You Energised All Day

Staying energized and focused during a busy workday starts with the right lunch. Protein-packed meals are key to avoiding that midday slump, keeping your mind sharp and your energy levels steady.

But who has time to cook every day?

That’s where meal prep comes in. With a little planning, you can have a week’s worth of delicious, high-protein lunches ready to go—ensuring you’re fueling your body with the nutrients it needs to power through your day.

Here are some tasty, high-protein lunch recipes that are perfect for meal prepping. These meals are not only easy to prepare but will also keep you full, energized, and ready to tackle anything!

1. Grilled Chicken and Quinoa Bowls

Grilled chicken is a classic source of lean protein, and when paired with quinoa – a complete protein – you get a powerhouse meal. Add roasted vegetables like broccoli, bell peppers, and sweet potatoes for a balanced and colorful bowl. Drizzle with a light vinaigrette, and you’ve got a meal that’s both tasty and nutritious!

Ingredients:

• 2 chicken breasts, grilled
• 1 cup quinoa (uncooked)
• 1 cup broccoli florets
• 1 bell pepper, diced
• 1 medium sweet potato, cubed
• 2 tablespoons olive oil
• Salt and pepper to taste
• 2 tablespoons vinaigrette (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss sweet potatoes and bell peppers with olive oil, salt, and pepper. Roast for 25-30 minutes until tender.
2. While the vegetables roast, cook quinoa according to package instructions.
3. Grill chicken breasts on medium heat until cooked through (about 6-7 minutes per side). Slice the chicken.
4. Once everything is cooked, assemble the bowls: quinoa as the base, topped with roasted vegetables, sliced chicken, and a drizzle of vinaigrette.

Why it’s energizing: This meal provides a balanced mix of protein, healthy fats, and complex carbs, keeping your energy levels steady throughout the day.

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2. Turkey and Avocado Wraps

Wraps are perfect for meal prep because they hold up well and are easy to eat on the go. Use whole wheat or high-fiber tortillas, and fill them with lean turkey slices, creamy avocado, spinach, and a sprinkle of cheese. The combination of protein and healthy fats will keep you full and satisfied for hours.

Ingredients:

• 4 whole wheat or high-fiber tortillas
• 8 oz. lean turkey slices
• 1 ripe avocado, sliced
• 1 cup fresh spinach
• 1/4 cup shredded cheese (optional)
• 1 tablespoon mustard or hummus (optional)

Instructions:

1. Lay the tortillas flat and layer them with turkey slices, avocado, spinach, and cheese.
2. Drizzle with mustard or hummus if desired for added flavor.
3. Roll up each tortilla tightly and wrap in foil or parchment paper for easy storage.

Why it’s energizing: Turkey is a lean protein that helps repair muscle and keeps you full, while avocado provides healthy fats for sustained energy.

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3. Lentil and Veggie Stir-Fry

For a plant-based option, try a lentil and veggie stir-fry. Lentils are a fantastic source of plant protein, and when mixed with a variety of sautéed vegetables like zucchini, carrots, and snap peas, you get a vibrant, filling lunch. Add tofu for an extra protein boost and pack it all over a bed of brown or cauliflower rice.

Ingredients:

• 1 cup cooked lentils
• 1 cup tofu, cubed
• 1 zucchini, diced
• 1 carrot, sliced thin
• 1/2 cup snap peas
• 2 tablespoons soy sauce or tamari
• 1 tablespoon sesame oil
• 1/2 teaspoon garlic powder
• 2 cups cooked brown rice or cauliflower rice

Instructions:

1. Sauté tofu cubes in sesame oil over medium heat until golden and crispy (about 5-7 minutes).
2. Add the diced zucchini, sliced carrot, and snap peas to the pan. Cook for an additional 5-6 minutes until the vegetables are tender.
3. Stir in cooked lentils and soy sauce, and cook for another 2-3 minutes until heated through.
4. Serve the stir-fry over cooked brown rice or cauliflower rice.

Why it’s energizing: This plant-based meal is high in protein from the lentils and tofu, and the vegetables provide fiber, vitamins, and minerals for sustained energy.

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4. Tuna Salad with Greek Yogurt

Traditional tuna salad gets a protein upgrade by swapping out mayo for Greek yogurt. This version is creamy, flavorful, and protein-rich. Serve it over a bed of greens or stuff it into a whole wheat pita for a quick and satisfying lunch.

Ingredients:

• 1 can tuna, drained
• 1/4 cup Greek yogurt
• 1/4 cup diced celery
• 2 tablespoons red onion, diced
• 1 teaspoon Dijon mustard (optional)
• 1 teaspoon lemon juice
• Salt and pepper to taste
• Mixed greens or whole wheat pita for serving

Instructions:

1. In a bowl, combine tuna, Greek yogurt, celery, onion, mustard, and lemon juice.
2. Mix well and season with salt and pepper to taste.
3. Serve the tuna salad on a bed of mixed greens or stuff it into a whole wheat pita.

Why it’s energizing: Greek yogurt adds extra protein and probiotics, while the tuna provides lean protein to keep you full and fueled.

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5. Chickpea and Chicken Salad Jars

Layered salads in mason jars are not only Instagram-worthy but also practical for meal prep. Start with a base of chickpeas, then layer in diced chicken breast, cherry tomatoes, cucumbers, and spinach. Top with a dollop of hummus or a tahini dressing. The chickpeas and chicken provide a double dose of protein, and the jar keeps everything fresh until you’re ready to eat.

Ingredients:

• 1 cup cooked chickpeas
• 1 cup cooked chicken breast, diced
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1 cup spinach
• 2 tablespoons hummus or tahini dressing

Instructions:

1. In a mason jar, layer the chickpeas at the bottom, followed by the diced chicken, tomatoes, cucumbers, and spinach.
2. Seal the jar and store in the fridge until ready to eat. When you’re ready, top with hummus or tahini dressing.

Why it’s energizing: Chickpeas and chicken provide a great mix of plant and animal-based protein, while the fresh veggies add fiber and nutrients to keep you feeling full and energized.

6. Spicy Chicken and Black Bean Burrito Bowls

This bowl is packed with protein and flavor, and the spicy kick will keep you energized and satisfied. With grilled chicken, black beans, and a mix of fresh veggies, it’s a hearty and filling option for meal prep.

Ingredients:

• 2 chicken breasts, grilled and sliced
• 1 cup black beans (canned or cooked)
• 1 cup corn kernels (fresh or frozen)
• 1 cup diced tomatoes
• 1/2 cup red onion, diced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 2 cups cooked brown rice or quinoa
• Fresh cilantro for garnish

Instructions:

1. Grill the chicken breasts until cooked through, about 6-7 minutes per side. Slice into strips.
2. In a large bowl, combine black beans, corn, tomatoes, and red onion. Drizzle with olive oil and season with chili powder, cumin, salt, and pepper.
3. Assemble your burrito bowls by layering brown rice (or quinoa) at the base, then adding the black bean and veggie mix, followed by the grilled chicken.
4. Garnish with fresh cilantro and a squeeze of lime.

Why it’s energizing: The chicken provides lean protein, the black beans offer fiber and more protein, and the brown rice adds complex carbs for steady energy.

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7. Baked Salmon with Sweet Potato and Asparagus

This flavorful meal is packed with healthy fats from the salmon and fiber from the veggies. It’s a perfect option for meal prep that will keep you full and nourished.

Ingredients:

• 2 salmon fillets
• 2 medium sweet potatoes, cubed
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• Salt, pepper, and garlic powder to taste
• Lemon wedges for serving

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss sweet potato cubes in 1 tablespoon olive oil and season with salt, pepper, and garlic powder. Place them on the baking sheet and roast for 25-30 minutes.
3. While the sweet potatoes are roasting, season the salmon fillets with olive oil, salt, pepper, and garlic powder. Place the salmon fillets on another baking sheet and bake for 12-15 minutes, or until cooked through.
4. Toss the asparagus with olive oil, salt, and pepper, then roast for 10-12 minutes.
5. Serve the salmon with sweet potatoes and asparagus, garnished with lemon wedges.

Why it’s energizing: Salmon is rich in omega-3 fatty acids, which support brain function, while the sweet potatoes provide complex carbohydrates for sustained energy.

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8. Quinoa and Chickpea Salad with Lemon-Tahini Dressing

This vibrant, plant-based salad is packed with protein from quinoa and chickpeas, and the tahini dressing adds a creamy, savory flavor that ties it all together.

Ingredients:

• 1 cup cooked quinoa
• 1 cup cooked chickpeas (or canned)
• 1 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup parsley, chopped

For the Lemon-Tahini Dressing:

• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon maple syrup or honey
• Salt and pepper to taste
• Water to thin (as needed)

Instructions:

1. In a large bowl, combine cooked quinoa, chickpeas, cucumber, tomatoes, red onion, and parsley.
2. In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup, salt, and pepper. Add water to thin the dressing to your desired consistency.
3. Drizzle the dressing over the salad and toss to combine.

Why it’s energizing: Quinoa and chickpeas are excellent plant-based sources of protein and fiber, helping to keep you full and energized for hours.

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9. Beef and Veggie Stir-Fry with Brown Rice

This quick and easy stir-fry is loaded with protein from lean beef and packed with colorful veggies. The brown rice adds a hearty base, making it a filling and well-rounded meal.

Ingredients:

• 8 oz lean beef (flank steak or sirloin), thinly sliced
• 1 bell pepper, sliced
• 1/2 cup snap peas
• 1/2 cup carrots, julienned
• 1 tablespoon sesame oil
• 2 tablespoons soy sauce or tamari
• 1 teaspoon ginger, grated
• 2 garlic cloves, minced
• 2 cups cooked brown rice

Instructions:

1. In a large skillet or wok, heat sesame oil over medium-high heat. Add beef and cook until browned, about 4-5 minutes.
2. Add garlic, ginger, bell pepper, snap peas, and carrots. Stir-fry for 3-4 minutes, until veggies are tender-crisp.
3. Stir in soy sauce and cook for another 2 minutes.
4. Serve the stir-fry over cooked brown rice.

Why it’s energizing: The beef provides high-quality protein and iron, while the brown rice offers complex carbs to keep you energized throughout the day.

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10. Chicken and Spinach Frittata

A frittata is a great meal prep option because it’s versatile, easy to make in advance, and full of protein. This one is packed with chicken and spinach, making it a nutritious and satisfying choice for lunch.

Ingredients:

• 4 large eggs
• 1/2 cup cooked chicken breast, diced
• 1 cup spinach, chopped
• 1/4 cup red bell pepper, diced
• 1/4 cup onion, diced
• 1/4 cup shredded cheese (optional)
• Salt and pepper to taste
• Olive oil for greasing

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, sauté the onion, bell pepper, and spinach over medium heat until soft, about 5 minutes.
3. In a bowl, whisk together the eggs, salt, and pepper. Stir in the cooked chicken and sautéed veggies.
4. Pour the egg mixture into a greased oven-safe skillet and top with shredded cheese (if using).
5. Bake for 20-25 minutes or until the eggs are set and slightly golden on top.
6. Slice into wedges and store in the fridge for meal prep.

Why it’s energizing: Eggs provide high-quality protein and healthy fats, while spinach adds vitamins and minerals, making this frittata a balanced and energizing meal.

Conclusion: Meal Prep for the Win

Meal prepping high-protein lunches not only saves time during the week but also ensures you’re fueling your body with the nutrients it needs to power through your day. With these easy, protein-packed recipes, you can stay energized and focused, whether you’re working, studying, or running errands. From a quick stir-fry to a filling salad or a protein-packed frittata, these meals are simple to prep in advance and will keep your energy levels steady and your taste buds satisfied. Take the guesswork out of lunch, and with these delicious meals, you’ll always be prepared to tackle whatever the day throws at you!