16 Simple Prep-Ahead High-Protein Lunch Recipes

Getting nutritious, protein-packed lunches ready ahead of time saves you from grabbing unhealthy options during busy weekdays. These make-ahead recipes deliver satisfying meals that fuel your body.

Each recipe focuses on high-protein ingredients and simple preparation methods that work perfectly for meal prep enthusiasts.

01. Crustless Ham & Spinach Quiche

This protein-rich crustless quiche combines savory ham with fresh spinach in a fluffy egg base. Skipping the crust makes preparation incredibly simple and quick.

Ingredients: 8 large eggs, 1 cup diced ham, 2 cups fresh spinach (chopped), 1 cup sharp cheddar cheese (shredded), ½ cup whole milk, 1 medium onion (diced), 2 tablespoons olive oil, salt and pepper to taste.

How To Make Crustless Ham & Spinach Quiche

1. Preheat your oven to 375°F and grease a 9-inch pie dish with cooking spray. Heat olive oil in a large skillet over medium heat, then sauté the diced onion until translucent and fragrant, about 4-5 minutes.

2. Add chopped spinach to the skillet and cook until wilted completely, stirring frequently. Remove from heat and let the mixture cool slightly while you prepare the egg base.

3. Whisk eggs and milk together in a large bowl until well combined. Season with salt and pepper, then fold in the ham, sautéed vegetables, and three-quarters of the cheese.

4. Pour the mixture into your prepared pie dish and top with remaining cheese. Bake for 35-40 minutes until the center is set and the top is golden brown.

02. Anti-Inflammatory Turmeric Chicken Wraps

Golden turmeric transforms ordinary chicken salad into a vibrant, health-boosting wrap filling. Creamy avocado and crunchy chickpeas add texture and extra protein.

Ingredients: 3 cups cooked chicken (shredded), 1 can chickpeas (drained and rinsed), 2 ripe avocados (diced), 1 teaspoon ground turmeric, ¼ cup Greek yogurt, 2 tablespoons lemon juice, 4 large whole wheat tortillas, 2 cups mixed greens, salt and pepper to taste.

How To Make Anti-Inflammatory Turmeric Chicken Wraps

1. Combine shredded chicken with turmeric in a large mixing bowl, tossing until the chicken is evenly coated with the golden spice. The turmeric will give everything a beautiful color.

2. Mash half of the chickpeas with a fork, leaving the rest whole for texture. Mix the mashed and whole chickpeas into the turmeric chicken along with Greek yogurt and lemon juice.

3. Gently fold in diced avocado, being careful not to mash it completely. Season the mixture with salt and pepper, then taste and adjust seasoning as needed.

4. Lay tortillas flat and divide mixed greens among them. Spoon chicken mixture over greens, then roll tightly, tucking in sides as you go for neat, portable wraps.

03. Protein-Packed Tuna Chickpea Sandwich

This zesty sandwich combines tuna with mashed chickpeas for an extra protein boost. Garlic and sriracha add bold flavors that wake up your taste buds.

Ingredients: 2 cans tuna in water (drained), 1 can chickpeas (drained and rinsed), 3 tablespoons mayonnaise, 2 cloves garlic (minced), 1 tablespoon sriracha sauce, 2 tablespoons lemon juice, 8 slices whole grain bread, lettuce leaves, salt and pepper to taste.

How To Make Protein-Packed Tuna Chickpea Sandwich

1. Place chickpeas in a large bowl and mash roughly with a fork, leaving some chunks for texture. You want about half completely mashed and half still chunky for the best consistency.

2. Add drained tuna to the mashed chickpeas, breaking it up with your fork. Mix in mayonnaise, minced garlic, sriracha, and lemon juice until everything is well combined.

3. Season the mixture with salt and pepper, then taste and adjust the sriracha level to your preference. The mixture should be flavorful but not overpowering.

4. Toast bread slices until golden brown. Spread the tuna mixture generously on four slices, add fresh lettuce leaves, then top with remaining bread slices for hearty sandwiches.

04. Make-Ahead Farro Cabbage Salad

This hearty salad improves with time as the nutty farro and crisp cabbage absorb the tangy dressing. Perfect for meal prep since flavors develop beautifully overnight.

Ingredients: 1 cup pearl farro, 4 cups green cabbage (thinly sliced), ¼ cup olive oil, 3 tablespoons apple cider vinegar, 2 tablespoons honey, 1 teaspoon Dijon mustard, ½ cup dried cranberries, ½ cup toasted almonds (sliced), salt and pepper to taste.

How To Make Make-Ahead Farro Cabbage Salad

1. Cook farro according to package directions until tender but still chewy, usually about 25-30 minutes. Drain well and let cool completely while you prepare the other components.

2. Whisk together olive oil, apple cider vinegar, honey, and Dijon mustard in a small bowl until the dressing is smooth and emulsified. Season with salt and pepper.

3. Combine cooled farro with thinly sliced cabbage in a large bowl. Pour the dressing over the mixture and toss thoroughly to coat everything evenly.

4. Fold in dried cranberries and toasted almonds just before serving. This salad keeps well in the refrigerator for up to four days and actually tastes better after marinating overnight.

05. One-Pot Chicken Cabbage Soup with Pesto

This comforting soup combines tender chicken and cabbage in a flavorful broth topped with store-bought pesto. Butter beans add creaminess and extra fiber.

Ingredients: 1 pound boneless chicken thighs, 4 cups green cabbage (chopped), 1 can butter beans (drained), 6 cups chicken broth, ¼ cup prepared pesto, 2 tablespoons olive oil, 1 large onion (diced), 3 cloves garlic (minced), salt and pepper to taste.

How To Make One-Pot Chicken Cabbage Soup with Pesto

1. Heat olive oil in a large Dutch oven over medium-high heat. Season chicken thighs with salt and pepper, then brown them on both sides until golden, about 5 minutes per side.

2. Remove chicken and set aside. Add diced onion to the same pot and cook until softened, about 4 minutes. Stir in minced garlic and cook for another minute until fragrant.

3. Return chicken to the pot and add chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes until chicken is cooked through and tender.

4. Remove chicken, shred it with two forks, then return to pot. Add chopped cabbage and butter beans, simmering until cabbage is tender, about 8-10 minutes.

5. Ladle soup into bowls and swirl a spoonful of pesto into each serving for a burst of fresh basil flavor that elevates this simple, nourishing soup.

06. Herbaceous Chicken Salad

Fresh herbs and zesty lemon transform basic chicken salad into something special. Sharp onions and bright flavors make this perfect for sandwiches or wraps.

Ingredients: 4 cups cooked chicken (diced), ½ cup mayonnaise, 2 tablespoons fresh lemon juice, ¼ cup fresh dill (chopped), ¼ cup fresh parsley (chopped), 1 small shallot (minced), 2 celery stalks (diced), salt and pepper to taste.

How To Make Herbaceous Chicken Salad

1. Combine diced chicken with minced shallot and diced celery in a large mixing bowl. The shallot will add a sharp, oniony bite that’s more refined than regular onion.

2. Whisk together mayonnaise and fresh lemon juice in a small bowl until smooth. The lemon juice brightens the entire salad and prevents it from tasting heavy.

3. Pour the mayo mixture over the chicken and toss gently to coat. Fold in chopped dill and parsley, being careful not to overmix and bruise the delicate herbs.

4. Season with salt and pepper, then refrigerate for at least 30 minutes before serving. This allows all the flavors to meld together beautifully for the best taste.

07. Gut-Healthy Broccoli Kimchi Rice Bowl

This nutritious bowl combines roasted broccoli with fermented kimchi and creamy yogurt for gut health benefits. Edamame adds plant-based protein and fiber.

Ingredients: 2 cups cooked brown rice, 4 cups broccoli florets, 1 cup kimchi, 1 cup shelled edamame, ½ cup Greek yogurt, 2 tablespoons sesame oil, 1 tablespoon rice vinegar, 1 teaspoon gochugaru, 2 cloves garlic (minced), sesame seeds for garnish.

How To Make Gut-Healthy Broccoli Kimchi Rice Bowl

1. Preheat oven to 425°F. Toss broccoli florets with 1 tablespoon sesame oil and spread on a baking sheet. Roast for 15-20 minutes until edges are crispy and golden brown.

2. While broccoli roasts, cook edamame according to package directions, then drain and set aside. The edamame should be bright green and tender when done.

3. Whisk together Greek yogurt, remaining sesame oil, rice vinegar, minced garlic, and gochugaru in a small bowl to create a creamy, spicy dressing.

4. Divide warm brown rice among serving bowls. Top each with roasted broccoli, edamame, and a generous spoonful of kimchi for probiotic benefits.

5. Drizzle the yogurt dressing over each bowl and sprinkle with sesame seeds. The combination of textures and flavors creates a satisfying, health-boosting meal.

08. Crunchy Tuna Salad Lettuce Wraps

These fresh lettuce wraps pack omega-3 rich tuna with crunchy apples and celery. Greek yogurt boosts protein while keeping the filling light and creamy.

Ingredients: 2 cans tuna in water (drained), 1 large apple (diced), 2 celery stalks (diced), ¼ cup red onion (minced), ¼ cup Greek yogurt, 2 tablespoons mayonnaise, 1 tablespoon lemon juice, 8 large butter lettuce leaves, salt and pepper to taste.

How To Make Crunchy Tuna Salad Lettuce Wraps

1. Combine drained tuna with diced apple, celery, and minced red onion in a large bowl. The apple adds natural sweetness that balances the savory tuna perfectly.

2. Mix Greek yogurt, mayonnaise, and lemon juice in a separate bowl until smooth. This lighter dressing provides creaminess without being too heavy.

3. Pour the yogurt mixture over the tuna and vegetables, stirring gently until everything is evenly coated. Season with salt and pepper to taste.

4. Carefully separate butter lettuce leaves and rinse them gently under cold water. Pat completely dry with paper towels since wet leaves won’t hold the filling well.

5. Spoon the tuna mixture into lettuce cups, dividing evenly among the leaves. Serve immediately for the best texture and crunch from the fresh vegetables.

09. Mediterranean Vegetable Pitas

Fresh roasted vegetables stuffed into warm pita pockets create a satisfying vegetarian lunch. Bright Mediterranean flavors make these pitas incredibly flavorful and filling.

Ingredients: 2 large zucchini (diced), 1 large eggplant (diced), 2 bell peppers (chopped), 1 red onion (sliced), ¼ cup olive oil, 2 tablespoons balsamic vinegar, 4 pita pockets, ½ cup feta cheese (crumbled), ¼ cup fresh basil (chopped), salt and pepper to taste.

How To Make Mediterranean Vegetable Pitas

1. Preheat oven to 425°F. Toss diced zucchini, eggplant, bell peppers, and red onion with olive oil, salt, and pepper on a large baking sheet.

2. Roast vegetables for 25-30 minutes, stirring once halfway through, until they’re tender and lightly caramelized around the edges. The vegetables should be golden brown.

3. Remove from oven and immediately drizzle with balsamic vinegar while the vegetables are still hot. This helps the flavors absorb better into the warm vegetables.

4. Warm pita pockets in the oven for 2-3 minutes until soft and pliable. Cut a small opening at the top of each pita to create a pocket.

5. Stuff each pita with the roasted vegetable mixture, then top with crumbled feta cheese and fresh basil leaves for a Mediterranean-inspired lunch that’s both healthy and satisfying.

10. Spicy Tuna Chickpea Power Sandwich

This upgraded tuna sandwich combines protein-rich chickpeas with bold garlic and sriracha flavors. Mashing some chickpeas creates the perfect binding texture.

Ingredients: 2 cans tuna in water (drained), 1 can chickpeas (drained and rinsed), 3 tablespoons mayonnaise, 2 cloves garlic (minced), 1-2 tablespoons sriracha sauce, 2 tablespoons fresh lemon juice, 8 slices whole grain bread, tomato slices, spinach leaves, salt and pepper to taste.

How To Make Spicy Tuna Chickpea Power Sandwich

1. Mash half the chickpeas with a fork in a large bowl, leaving the remaining chickpeas whole for texture contrast. The mashed ones help bind everything together naturally.

2. Add drained tuna to the bowl and break it up with your fork. Mix in mayonnaise, minced garlic, sriracha, and lemon juice until well combined.

3. Fold in the whole chickpeas gently, then season with salt and pepper. Taste and adjust sriracha level based on your heat preference – start with less and add more.

4. Toast bread slices until golden brown and crispy. Spread the tuna mixture generously on four slices, then layer with fresh tomato slices and spinach leaves.

5. Top with remaining bread slices and press gently. The combination of textures and the spicy kick makes these sandwiches incredibly satisfying and protein-packed.

11. Sumac Lemon-Dill Tuna Salad

Bright sumac spice enhances the lemon flavor in this Mediterranean-inspired tuna salad. Fresh dill adds an aromatic touch that pairs beautifully with the citrusy elements.

Ingredients: 3 cans tuna in water (drained), ¼ cup mayonnaise, 3 tablespoons fresh lemon juice, 2 tablespoons fresh dill (chopped), 1 tablespoon sumac, 2 celery stalks (diced), 1 small cucumber (diced), salt and pepper to taste.

How To Make Sumac Lemon-Dill Tuna Salad

1. Combine drained tuna with diced celery and cucumber in a large mixing bowl. The cucumber adds refreshing crunch that complements the Mediterranean flavors perfectly.

2. Whisk together mayonnaise, lemon juice, and sumac in a small bowl until the mixture is smooth and the sumac is evenly distributed throughout.

3. Pour the lemon-sumac mixture over the tuna and vegetables, stirring gently to coat everything evenly. The sumac will add a beautiful reddish color and tangy flavor.

4. Fold in fresh chopped dill, being careful not to overmix and bruise the delicate herb. Season with salt and pepper to taste.

5. Refrigerate for at least 20 minutes before serving to allow the flavors to meld. Serve on whole wheat bread, with crackers, or over fresh greens for a light lunch.

12. Chickpea Sweet Potato Grain Bowls

Nutrient-dense sorghum forms the base for this fiber-rich bowl topped with roasted sweet potatoes and chickpeas. Tangy yogurt dressing provides probiotic benefits.

Ingredients: 1 cup sorghum, 2 large sweet potatoes (cubed), 1 can chickpeas (drained and rinsed), ½ cup Greek yogurt, 2 tablespoons tahini, 2 tablespoons lemon juice, 3 tablespoons olive oil, 2 cups baby spinach, 1 teaspoon cumin, salt and pepper to taste.

How To Make Chickpea Sweet Potato Grain Bowls

1. Cook sorghum according to package directions, usually about 45-60 minutes until tender but chewy. Drain well and set aside to cool while you prepare the other components.

2. Preheat oven to 425°F. Toss cubed sweet potatoes and chickpeas with 2 tablespoons olive oil, cumin, salt, and pepper on a large baking sheet.

3. Roast for 25-30 minutes, stirring once halfway through, until sweet potatoes are tender and chickpeas are slightly crispy on the outside.

4. Whisk together Greek yogurt, tahini, lemon juice, and remaining olive oil in a small bowl until smooth. This creamy dressing adds protein and probiotics.

5. Divide cooked sorghum among serving bowls and top with baby spinach. Add roasted sweet potatoes and chickpeas, then drizzle with the yogurt dressing for a complete, satisfying meal.

13. Spiced Turmeric Rice Bowl with Root Vegetables

Fragrant turmeric rice topped with garam masala roasted vegetables and protein-rich chickpeas creates an Indian-inspired vegetarian bowl. Warm spices make this incredibly satisfying.

Ingredients: 1½ cups basmati rice, 1 teaspoon turmeric, 2 large carrots (cubed), 2 parsnips (cubed), 1 can chickpeas (drained), 2 tablespoons garam masala, 3 tablespoons olive oil, 1 onion (sliced), fresh cilantro for garnish, salt to taste.

How To Make Spiced Turmeric Rice Bowl with Root Vegetables

1. Cook basmati rice with turmeric and salt according to package directions. The turmeric will give the rice a beautiful golden color and subtle earthy flavor.

2. Preheat oven to 425°F. Toss cubed carrots and parsnips with chickpeas, garam masala, olive oil, and salt on a large baking sheet.

3. Add sliced onion to the baking sheet and roast everything for 30-35 minutes, stirring once, until vegetables are tender and lightly caramelized.

4. The garam masala will create a fragrant, warming spice blend that makes the vegetables incredibly flavorful. Check that root vegetables are fork-tender before removing from oven.

5. Divide turmeric rice among bowls and top with the spiced roasted vegetables and chickpeas. Garnish with fresh cilantro for a bright, herbaceous finish to this warming bowl.

14. Colorful Power Salad with Chicken

This vibrant chopped salad combines tender chicken with crisp vegetables in a bowl-made dressing. Making the dressing directly in the serving bowl ensures maximum flavor absorption.

Ingredients: 3 cups cooked chicken (diced), 4 cups mixed greens, 1 cucumber (diced), 1 bell pepper (chopped), 1 cup cherry tomatoes (halved), ¼ cup olive oil, 2 tablespoons red wine vinegar, 1 tablespoon Dijon mustard, ¼ cup red onion (minced), salt and pepper to taste.

How To Make Colorful Power Salad with Chicken

1. In a large serving bowl, whisk together olive oil, red wine vinegar, and Dijon mustard until the dressing is smooth and emulsified. This becomes your salad bowl.

2. Add minced red onion to the dressing and let it sit for 5 minutes. This mellows the onion’s sharpness while infusing the dressing with flavor.

3. Add diced chicken, cucumber, bell pepper, and cherry tomatoes to the bowl with the dressing. Toss everything together to coat with the dressing.

4. Finally, add mixed greens and toss gently until all ingredients are evenly distributed and coated with dressing. Season with salt and pepper.

5. Let the salad sit for 5-10 minutes before serving to allow the flavors to meld. The vegetables will absorb the dressing beautifully for maximum flavor in every bite.

15. Vegan Sriracha Tofu Chopped Salad

This meal prep-friendly vegan salad features spicy sriracha tofu with creamy peanut dressing. Hearty vegetables hold up well when dressed in advance.

Ingredients: 1 block extra-firm tofu (cubed), 4 cups broccoli slaw mix, 2 tablespoons sriracha, 3 tablespoons peanut butter, 2 tablespoons rice vinegar, 1 tablespoon sesame oil, 1 tablespoon soy sauce, 2 tablespoons vegetable oil, 1 red bell pepper (chopped), ¼ cup peanuts (chopped).

How To Make Vegan Sriracha Tofu Chopped Salad

1. Press tofu between paper towels to remove excess water, then cube into bite-sized pieces. Heat vegetable oil in a large skillet over medium-high heat.

2. Add cubed tofu to the hot oil and cook until golden brown on all sides, about 8-10 minutes total. Toss with sriracha while still hot so the tofu absorbs the spicy flavor.

3. Whisk together peanut butter, rice vinegar, sesame oil, and soy sauce in a small bowl until smooth. Add a tablespoon of water if the dressing seems too thick.

4. Combine broccoli slaw mix with chopped red bell pepper in a large bowl. The sturdy vegetables can handle being dressed in advance without wilting.

5. Add the sriracha tofu and peanut dressing to the vegetables, tossing everything together. Top with chopped peanuts for extra crunch and protein in this satisfying vegan lunch.

16. Crustless Caprese Quiche

This light, fluffy quiche features classic Caprese flavors with fresh tomatoes, mozzarella, and pesto. Baking everything in one pie plate makes cleanup incredibly easy.

Ingredients: 8 large eggs, 1 cup cherry tomatoes (halved), 1 cup fresh mozzarella (cubed), ¼ cup prepared pesto, ½ cup whole milk, ¼ cup fresh basil (chopped), 2 tablespoons olive oil, ¼ cup Parmesan cheese (grated), salt and pepper to taste.

How To Make Crustless Caprese Quiche

1. Preheat oven to 375°F and grease a 9-inch pie dish with olive oil. Arrange halved cherry tomatoes and cubed mozzarella evenly across the bottom of the dish.

2. Whisk eggs with milk in a large bowl until well combined and frothy. Season with salt and pepper, then gently fold in chopped fresh basil.

3. Pour the egg mixture over the tomatoes and mozzarella in the pie dish. Dot the surface with small spoonfuls of pesto, distributing it evenly.

4. Sprinkle grated Parmesan cheese over the top for extra flavor and a golden finish. The cheese will create a beautiful golden crust as it bakes.

5. Bake for 30-35 minutes until the center is set and no longer jiggly when gently shaken. Let cool for 5 minutes before slicing into wedges for serving.

Final Thoughts

These protein-rich lunch recipes prove that meal prep doesn’t have to be boring or time-consuming. Each option delivers satisfying nutrition while saving you precious time during busy weekdays.

Mix and match these recipes throughout the week to keep your lunch routine exciting and delicious.