10+ high-protein lunches to take to work with you.

Having a protein-rich lunch at work is essential for maintaining steady energy levels, nourishing your body, and avoiding the dreaded mid-afternoon slump. Protein aids in tissue repair, muscle building, and helps you feel satiated longer, making it a vital part of a balanced dietary approach. Whether your goals include weight management, muscle gain, or simply keeping your energy vibrant throughout the day, high-protein lunches are a must.

If you’re tired of the monotonous lunch routine, explore these 10+ high-protein lunches that not only tantalize your taste buds but also deliver the protein boost necessary to power through your workday. These options are straightforward to prepare, delicious, and portable—perfect for taking along to work.

Chicken and Parsnip Salad with Pomegranate

This delightful salad strikes a pleasing balance of protein from chicken, fiber from parsnips, and antioxidants from pomegranates. It’s a light yet satisfying meal that can be prepped ahead and stored in your fridge for convenience.

Ingredients:

• 1 chicken breast, grilled and sliced
• 1 cup roasted parsnips, diced
• ¼ cup pomegranate seeds
• 2 cups mixed greens
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Toss together the grilled chicken, roasted parsnips, and pomegranate seeds on a bed of mixed greens.
2. Drizzle with olive oil and balsamic vinegar.
3. Season with salt and pepper to taste before serving.

Kale, Chickpea, Quinoa Bowl with Tahini Drizzle

This hearty bowl unites kale, chickpeas, and quinoa topped with creamy tahini dressing. Bursting with plant-based protein and crucial nutrients, it’s an excellent choice for vegetarians or anyone wanting to minimize meat intake without compromising on protein.

Ingredients:

• 2 cups kale, wilted
• ½ cup cooked quinoa
• ½ cup chickpeas, drained
• 2 tbsp tahini
• Juice of one lemon
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. In a bowl, combine wilting kale, cooked quinoa, and chickpeas.
2. Whisk together tahini, lemon juice, garlic, salt, and pepper to create the dressing.
3. Toss the salad with the dressing and serve immediately.

Tuna, Apple, and Avocado Wrap Delight

Tuna offers an exceptional source of lean protein, and when combined with sweet apple slices and creamy avocado, it creates a refreshing and nutritious wrap. This option is perfect when you need something quick yet fulfilling.

Ingredients:

• 1 can tuna (in water), drained
• ½ apple, thinly sliced
• ½ avocado, sliced
• 1 whole-wheat wrap
• 1 tbsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. Mix the drained tuna with Dijon mustard, adding salt and pepper to taste.
2. Place tuna, apple, and avocado slices centrally on the wrap.
3. Roll tightly, then slice in half for convenient eating.

Kale, White Bean & Goat Cheese Wrap

This wrap is brimming with plant-based protein courtesy of white beans, complemented by the rich flavor of goat cheese. The crunchy kale adds texture and extra nutrition, crafting a well-rounded and healthful lunch choice.

Ingredients:

• 1 cup kale, chopped
• ½ cup white beans, mashed
• 2 tbsp goat cheese
• 1 whole-wheat wrap
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Spread the mashed white beans across the wrap.
2. Add kale and crumble goat cheese over the top.
3. Drizzle with olive oil, season with salt and pepper, then roll up tightly.

Chicken and Sweet Potato in Swiss Chard Wraps

For a low-carb alternative to conventional wraps, Swiss chard makes a great choice, while the combination of chicken and sweet potatoes provides a protein-packed, fiber-enriched filling. This delicious wrap ensures you will stay full long into the afternoon.

Ingredients:

• 2 large Swiss chard leaves
• 1 chicken breast, grilled and sliced
• 1 small sweet potato, roasted and sliced
• 1 tbsp hummus
• Salt and pepper to taste

Instructions:

1. Spread hummus down the center of each Swiss chard leaf.
2. Add the chicken and sweet potato slices.
3. Wrap the leaves tightly and secure with a toothpick if needed.

Parmesan-Topped Warm Swiss Chard and Farro Salad

Packed with protein and fiber, farro combines beautifully with Swiss chard and Parmesan cheese, resulting in a warm salad that’s ideal for cooler weather, easy to make, and can be enjoyed either hot or cold.

Ingredients:

• 1 cup cooked farro
• 2 cups Swiss chard, chopped
• ¼ cup grated Parmesan cheese
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Sauté the Swiss chard in olive oil until softened.
2. Combine it with the cooked farro and sprinkle Parmesan cheese on top.
3. Season with salt and pepper and serve warm.

Quinoa Bowl with Salmon

This salmon quinoa bowl is a powerhouse of protein and omega-3 fatty acids, which are beneficial for heart health. As quinoa is a complete protein, this dish constitutes a perfectly balanced meal that keeps your energy levels optimal throughout the day.

Ingredients:

• 1 salmon fillet, grilled
• ½ cup cooked quinoa
• 1 cup mixed greens
• 1 tbsp olive oil
• Juice of one lemon
• Salt and pepper to taste

Instructions:

1. Grill the salmon until fully cooked.
2. In a bowl, mix quinoa with mixed greens.
3. Top with salmon, then drizzle with olive oil and lemon juice before serving.

Sweet Potato Chili in a Slow Cooker

This scrumptious slow-cooker sweet potato chili is an excellent meal prep option. Rich in protein, fiber, and complex carbohydrates from the beans and sweet potatoes, it benefits greatly from slow cooking, making it simple to prepare ahead.

Ingredients:

• 1 large sweet potato, diced
• 1 can black beans, drained
• 1 can kidney beans, drained
• 1 can diced tomatoes
• 1 onion, chopped
• 1 bell pepper, chopped
• 1 tbsp chili powder
• Salt and pepper to taste

Instructions:

1. Place all ingredients into the slow cooker.
2. Cook on low for 6-8 hours.
3. Serve hot, garnished with cheese or cilantro if desired.

Carrot, Farro, and Chicken Salad

Combining tender shaved carrots with nutty farro and grilled chicken, this salad is loaded with protein and fiber. It’s a fulfilling lunch option that packs easily for a busy workday.

Ingredients:

• 1 chicken breast, grilled and sliced
• 1 cup cooked farro
• 1 cup shaved carrots
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• Salt and pepper to taste

Instructions:

1. In a bowl, mix together the sliced chicken, cooked farro, and shaved carrots.
2. Dress with olive oil and apple cider vinegar.
3. Season with salt and pepper before serving.

Brussels Sprouts, Farro, and Tuna Salad Mix

Featuring Brussels sprouts and farro as its base, this salad gets a healthy boost from tuna’s lean protein content. It’s a fresh, nutritious lunch that you can whip up quickly in the morning or prepare the night before.

Ingredients:

• 1 can tuna (in water), drained
• 1 cup shredded Brussels sprouts
• ½ cup cooked farro
• 2 tbsp olive oil
• Juice of one lemon
• Salt and pepper to taste

Instructions:

1. Combine the drained tuna, shredded Brussels sprouts, and cooked farro in a bowl.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper, then mix well.

Chickpeas with Marinated Pear and Fennel Salad

This distinctive salad marries marinated pears and fennel for a delightful sweet and savory experience, with chickpeas providing an excellent plant-based protein source. Light yet satisfying, it makes for a refreshing lunchtime treat.

Ingredients:

• 1 pear, thinly sliced
• 1 fennel bulb, thinly sliced
• ½ cup chickpeas, drained
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Marinate the pear and fennel slices in olive oil and balsamic vinegar for about 10 minutes.
2. Add in the chickpeas and season with salt and pepper.
3. Serve right away or allow to chill before serving.

Creamy Avocado Dressing with Sweet Potato Salad

With sweet potatoes providing complex carbs and fiber, and the avocado dressing contributing healthy fats and creaminess, this salad serves as a substantial, nourishing lunch idea for the office.

Ingredients:

• 1 large sweet potato, roasted and diced
• 2 cups mixed greens
• ½ avocado, mashed
• 1 tbsp olive oil
• Juice of one lime
• Salt and pepper to taste

Instructions:

1. In a bowl, combine diced roasted sweet potatoes and mixed greens.
2. Blend the mashed avocado with olive oil and lime juice to create the dressing.
3. Drizzle the dressing over the salad and toss thoroughly before enjoying.

Tofu Green Curry Rice Bowl

This flavorful green curry tofu rice bowl is an effortless vegetarian choice imbued with the high protein content of tofu. The spicy curry sauce pairs wonderfully with rice, ensuring it’s filling enough for sustained energy throughout the day.

Ingredients:

• 1 block of tofu, cubed and fried
• 1 cup cooked brown rice
• 2 tbsp green curry paste
• ½ cup coconut milk
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Fry the tofu cubes in olive oil until golden and crisp.
2. Add the green curry paste and coconut milk, allowing the mixture to simmer for five minutes.
3. Serve the curried tofu atop the brown rice.

Final Thoughts

These 10+ high-protein lunches are ideal for a workday, offering diverse flavors and ingredients that will keep you satisfied and energized. Whether you gravitate toward plant-based proteins like chickpeas and quinoa or lean meats such as chicken and salmon, these recipes are straightforward to prepare and bursting with nutrients. Incorporating them into your meal planning can assist in sustaining a healthy diet, enhancing your energy, and fostering a more productive workplace experience.