Three Easy High-Protein Lunch Recipes for Work
Ever find yourself dealing with post-lunch fatigue at work? The quick, convenient bites we cram into our busy schedules often leave us feeling tired and snacky again by early afternoon.
That’s where a protein-rich meal can make all the difference.
Instead of carb-heavy dishes that offer brief satisfaction, protein keeps you full, focused, and fueled throughout the rest of your workday.
These three easy high-protein lunch recipes are perfect for work. Not only are they meal-prep friendly, but they’re also full of flavor and designed to power you through your busiest days.
Why Protein Is Key for a Better Workday
When we think of protein, we often think about building muscle — but it does so much more. Protein helps regulate blood sugar, supports hormone balance, and keeps cravings in check.
A high-protein lunch can help:
Improve mental clarity and focus
Prevent energy dips and sugar crashes
Keep you satisfied for longer stretches
Reduce mindless snacking in the afternoon
In my lunches, I aim for a dish that offers at least 25 grams of protein, along with fiber-rich veggies, healthy fats, and complex carbs.
Tips for Packing High-Protein Lunches
Batch cook on Sundays: Grill chicken, boil eggs, roast veggies, and prep grains in bulk.
Invest in good containers: Glass or stainless steel keeps food fresh and eco-friendly.
Add easy protein boosters: Hemp seeds, leftover salmon, or lentils can be tossed into bowls or salads.
Keep it colorful: The more variety of vegetables, the better the nutrition — and the more appealing your lunch looks.
1. Miso Soba Noodle Bowl
Prep Time: 15 min | Cook Time: 30 min | Servings: 4
Protein: 165.5g total (~41g per serving)
Carbs: 118g | Fat: 39g
Soba noodles are one of the highest-protein noodles you can eat. This miso bowl is bright, flavorful, and loaded with crunchy vegetables and lean chicken breast.
Ingredients:
1 package soba noodles
1 tbsp olive oil
1 cup sugar snap peas
1 cup edamame
1 cup cucumber
1.5 lbs chicken breast
1 cup carrots
Sesame seeds, for garnish
Hard-boiled egg (optional)
Sauce:
2–3 tbsp miso paste
2 tbsp rice wine vinegar
3 tbsp water
1 inch fresh ginger
Juice of 1 lime
Directions:
Cook soba noodles according to package directions.
Cut the chicken into strips. Sauté in a heated skillet until cooked through. Once browned, remove from heat and let cool.
Cook edamame according to package directions.
Chop cucumbers and carrots into bite-sized pieces.
In a small bowl, whisk together the sauce ingredients and set aside.
Combine noodles, chicken, and vegetables in a bowl. Drizzle with the desired amount of sauce.
Top with sesame seeds and enjoy!
Why it works for work: It’s light but satisfying and tastes just as good cold as it does warm. Pack the sauce separately and drizzle just before eating to keep things fresh.
2. Salmon Salad with Basil Lemon Dressing
Prep Time: 5 min | Cook Time: 10 min | Servings: 3–4
Protein: 87g total (~22–29g per serving)
Carbs: 37.5g | Fat: 120g
This nutrient-rich salad combines heart-healthy salmon with crunchy radishes, creamy avocado, and a vibrant basil-lemon vinaigrette.
Ingredients
4 salmon fillets
1 tsp salt and pepper (each)
1 tbsp oil
Juice of 1 lemon
1 cup cherry tomatoes
2 cucumbers
1 large avocado
6 red radishes
1 cup leafy greens
Dressing
½ cup basil
1 garlic clove
1 tbsp lemon zest
1 tbsp lemon juice
1 tbsp white wine vinegar
4 tbsp olive oil
Salt and pepper, to taste
Directions
Preheat oven to 375°F and line a baking sheet with parchment paper.
Pat salmon dry and place on the baking sheet. Top with lemon juice and season with salt and pepper. Bake for 10–12 minutes or until desired doneness.
Chop cucumber, cherry tomatoes, radishes, and avocado. Add to a bowl with the leafy greens. Drizzle with olive oil and let rest.
In a blender or food processor, combine all dressing ingredients and blend until smooth.
Once salmon is done, add it to the bowl and drizzle with the dressing.
Why it works for work: Salmon is packed with omega-3s and protein. Make this the night before and store it in one container. Keep the dressing separate to pour fresh at lunchtime.
3. Lentil Salad with Chicken
Prep Time: 10 min | Cook Time: 30 min | Servings: 4
Protein: 143g total (~36g per serving)
Carbs: 61g | Fat: 26g
This hearty salad layers lentils, grilled chicken, crisp veggies, and a zesty mustard vinaigrette for a filling, fiber-rich midday meal.
Ingredients
1 cucumber
½ red bell pepper
½ cup cherry tomatoes
¼ red onion
¼ cup chopped parsley
1.5 lbs chicken breast
¼ cup crumbled feta
1 cup lentils
Dressing:
1 tbsp olive oil
1 tbsp red wine vinegar
Juice of ½ a lemon
2 tsp Dijon mustard
½ tsp honey
1–2 tsp crushed oregano
Salt and pepper, to taste
Directions:
Dice the cucumber, cherry tomatoes, bell pepper, onion, and parsley. Add to a large mixing bowl.
Cook lentils according to package instructions.
Cook chicken — either bake or sauté in a skillet.
In a small bowl or mason jar, whisk all dressing ingredients together until well combined.
Assemble the salad: Add the veggies, lentils, chicken, and feta to a bowl and drizzle with dressing.
Why it works for work: Packed with both plant-based and animal protein, this salad stores well in the fridge and is perfect for mason jar layering or bento-style lunches.
Bonus: Easy Ways to Add More Protein to Any Lunch
Not making a full recipe? No problem. Try these quick protein boosts:
Add a hard-boiled egg or a scoop of hemp seeds to any salad
Stir in cooked lentils, chickpeas, or grilled tofu
Blend protein powder into soups or dressings
Swap croutons for roasted chickpeas or pepitas
Want More High-Protein Lunch Recipes?
Packing a high-protein lunch for work doesn’t have to be time-consuming or bland. With a little planning, you can enjoy meals that support your energy, health, and hunger — without relying on vending machine snacks or takeout.
Grab my 7-Day High-Protein Meal Plan eBook for 21+ nourishing meals, detailed grocery lists, and holistic tips to help you feel your best.
Fuel your fitness goals and uncover your best self with targeted nutrition.
In this 7-day High-Protein Meal Plan, I’ll provide everything needed to jumpstart your journey to a stronger, more energetic you. Whether your goal is to shed a few pounds, boost your athletic performance, or simply feel more energized, a high-protein diet can be the game-changer needed for a healthier lifestyle.
21 delicious & easy high-protein recipes (+2 bonus treats!)
Daily meal plans
Expert nutrition insights