Easy Meal Prep Ideas for High Protein Lunches

Most active adults do well with about 25–40 g of protein per meal, depending on body size and goals. If you’re aiming for muscle gain or are very active, lean toward the higher end. For general health and appetite control, anywhere in that range is helpful.

Most cooked proteins (like chicken, turkey, tofu, beans, and eggs) keep 3–4 days in the fridge when stored in airtight containers. If you want to prep for 5+ days, freeze some portions and move them to the fridge the night before you plan to eat them.

Great low-effort options include rotisserie chicken, canned tuna or salmon, canned beans, pre-cooked lentils, Greek yogurt, cottage cheese, frozen edamame, and eggs. Combining two of these in one lunch makes it easier to hit higher protein targets without a lot of cooking.

Store sauces and dressings separately and add them right before eating. Keep wet ingredients like tomatoes, cucumbers, and salsa away from dry items like wraps or croutons. For salads, layer dressing at the bottom and greens at the top, or pack them in separate containers.

Yes. Focus on cost-effective proteins like eggs, canned tuna, beans, lentils, and frozen chicken or turkey. Buy in bulk when possible, use frozen vegetables, and base meals on grains and legumes. Many lentil or bean-based bowls and soups are inexpensive yet very filling and high in protein.