Finding healthy protein lunch ideas for work can change your daily routine. You need meals that give you energy and keep you full until dinner. We collected thirty-five easy recipes to help you build muscle and stay focused.
These lunches pack a lot of flavor and take very little time to make. You will look forward to your midday meal every single day. Bring joy back to your office breaks with these tasty options.
Your coworkers will envy your delicious food. Let us explore some fantastic ways to upgrade your work lunches.
1. Lemon Herb Chicken Salad
This bright chicken salad brings a fresh citrus flavor to your desk. Tender chicken breast pairs with crisp vegetables for a satisfying crunch. The tangy dressing makes this healthy meal a true delight.
Ingredients
- 2 cups cooked chicken breast
- 1 cup chopped celery
- 1/4 cup plain Greek yogurt
- 1/4 cup fresh lemon juice
- 1 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
Instructions
- Place the cooked chicken breast and chopped celery into a large glass bowl.
- Mix the plain Greek yogurt with the fresh lemon juice in a separate cup.
- Add the garlic powder, salt, and black pepper to the yogurt mixture.
- Pour the dressing over the chicken and celery.
- Stir everything together until the dressing coats the chicken evenly.
- Store the salad in an airtight container to keep it fresh for work.
| Nutrient | Amount |
|---|---|
| Calories | 320 |
| Protein | 45g |
| Fat | 12g |
| Carbs | 8g |
For recipe: Lemon Herb Chicken Salad
2. Spicy Tuna Wrap
This wrap delivers a wonderful spicy kick to wake up your taste buds at work. Flaky tuna combines with a creamy hot sauce and crunchy lettuce. It offers a fast, filling meal that provides lasting energy.
Ingredients
- 1 can of tuna in water
- 1 large whole wheat tortilla
- 2 tablespoons light mayonnaise
- 1 tablespoon hot sauce
- 1/2 cup shredded iceberg lettuce
- 1/4 cup diced tomatoes
Instructions
- Drain the water completely from the can of tuna.
- Put the tuna into a bowl and flake it apart with a fork.
- Stir the light mayonnaise and hot sauce into the tuna.
- Lay the whole wheat tortilla flat on a clean surface.
- Spread the spicy tuna mixture onto the center of the tortilla.
- Top the tuna with shredded lettuce and diced tomatoes.
- Fold the sides of the tortilla and roll it up tightly.
| Nutrient | Amount |
|---|---|
| Calories | 310 |
| Protein | 32g |
| Fat | 10g |
| Carbs | 24g |
For recipe: Spicy Tuna Wrap
3. Black Bean Quinoa Bowl
This meatless bowl offers incredible texture and earthy flavors for a satisfying midday meal. Hearty black beans and fluffy quinoa provide a massive protein boost. Fresh cilantro and lime juice beautifully brighten the entire dish.
Ingredients
- 1 cup cooked quinoa
- 1/2 cup canned black beans
- 1/4 cup corn kernels
- 1/4 cup chopped red bell pepper
- 2 tablespoons chopped fresh cilantro
- 2 tablespoons fresh lime juice
- 1/4 teaspoon ground cumin
Instructions
- Rinse the canned black beans thoroughly under cold water.
- Place the cooked quinoa into a large portable container.
- Add the rinsed black beans and corn kernels to the quinoa.
- Toss the chopped red bell pepper and fresh cilantro into the bowl.
- Squeeze the fresh lime juice over the top of the ingredients.
- Sprinkle the ground cumin over the mixture and stir well.
- Keep the bowl chilled until you are ready to eat.
| Nutrient | Amount |
|---|---|
| Calories | 340 |
| Protein | 15g |
| Fat | 4g |
| Carbs | 62g |
For recipe: Black Bean Quinoa
4. Egg and Spinach Box
This simple box provides a massive amount of protein to get you through the afternoon. Hard-boiled eggs pair beautifully with fresh spinach and crunchy almonds. It requires almost zero preparation and travels extremely well.
Ingredients
- 1 large hard-boiled eggs
- 2 cups fresh baby spinach
- 1/4 cup raw almonds
- 1/4 cup cherry tomatoes
- 2 tablespoons balsamic vinaigrette
Instructions
- Peel the hard-boiled eggs and slice them in half.
- Place the fresh baby spinach into a large plastic container.
- Arrange the egg slices over the bed of spinach.
- Scatter the raw almonds and cherry tomatoes around the eggs.
- Pour the balsamic vinaigrette into a small separate cup.
- Drizzle the dressing over your salad right before you eat.
| Nutrient | Amount |
|---|---|
| Calories | 350 |
| Protein | 18g |
| Fat | 22g |
| Carbs | 12g |
For recipe: Egg and Spinach
5. Greek Turkey Meatball Salad
These savory turkey meatballs bring the taste of the Mediterranean right to your breakroom. Lean ground turkey provides an excellent source of clean protein. Crisp cucumbers and feta cheese add a wonderful finishing touch to the meal.
Ingredients
- 4 cooked turkey meatballs
- 2 cups chopped romaine lettuce
- 1/2 cup diced cucumber
- 1/4 cup crumbled feta cheese
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
Instructions
- Cut the cooked turkey meatballs into bite-sized halves.
- Place the chopped romaine lettuce into a spacious lunch bowl.
- Toss the diced cucumber and crumbled feta cheese with the lettuce.
- Top the salad with the sliced turkey meatballs.
- Whisk the olive oil and red wine vinegar together in a glass.
- Pour the simple dressing over the salad just before serving.
| Nutrient | Amount |
|---|---|
| Calories | 410 |
| Protein | 28g |
| Fat | 26g |
| Carbs | 10g |
For recipe: Greek Turkey Meatball Salad
6. Lentil Salad Bowl
This earthy bowl offers a tremendous amount of plant protein. Tender green lentils mix with sharp red onions and sweet carrots. A simple garlic dressing makes the meal incredibly tasty and refreshing.
Ingredients
- 1 cup cooked green lentils
- 1/4 cup chopped red onion
- 1/4 cup shredded carrots
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
Instructions
- Place the cooked green lentils into a large container.
- Add the chopped red onion and shredded carrots.
- Mix the olive oil and apple cider vinegar in a cup.
- Pour the dressing over the lentil mixture.
- Stir everything well and store it in the fridge.
| Nutrient | Amount |
|---|---|
| Calories | 310 |
| Protein | 18g |
| Fat | 14g |
| Carbs | 30g |
For recipe: Lentil Salad
7. Chicken and Broccoli Stir Fry
This savory stir fry brings a sweet and salty flavor to your lunch hour. Juicy chicken pieces combine with crunchy green broccoli florets. The meal packs high protein and keeps your energy up all day.
Ingredients
- 1 cup cooked chicken chunks
- 1 cup steamed broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon minced garlic
Instructions
- Place the cooked chicken and steamed broccoli in a bowl.
- Mix the soy sauce, sesame oil, and minced garlic.
- Pour the savory sauce over the chicken and broccoli.
- Toss the ingredients to coat them well.
- Pack the meal in a secure container for work.
| Nutrient | Amount |
|---|---|
| Calories | 280 |
| Protein | 35g |
| Fat | 14g |
| Carbs | 8g |
For recipe: Chicken and Broccoli Stir Fry
8. Tofu and Green Bean Salad
This vegan salad delivers a massive crunch and a deep sesame flavor. Firm tofu cubes provide excellent plant-based protein for your afternoon. Fresh green beans make the dish vibrant and very filling.
Ingredients
- 1 cup cubed extra-firm tofu
- 1 cup blanched green beans
- 2 tablespoons peanut butter
- 1 tablespoon warm water
- 1 tablespoon soy sauce
Instructions
- Drain and press the extra-firm tofu thoroughly.
- Cut the tofu into small cubes and place them in a bowl.
- Add the blanched green beans to the tofu.
- Whisk the peanut butter, warm water, and soy sauce together.
- Drizzle the peanut dressing over the salad before eating.
| Nutrient | Amount |
|---|---|
| Calories | 320 |
| Protein | 22g |
| Fat | 18g |
| Carbs | 15g |
For recipe: Tofu and Green Bean
9. Beef and Rice Bowl
This hearty bowl gives you the fuel you need for a busy workday. Savory ground beef rests on a bed of warm brown rice. Fresh green onions add a sharp bite that balances the rich meat.
Ingredients
- 1/2 cup cooked ground beef
- 1 cup cooked brown rice
- 1/4 cup chopped green onions
- 1 tablespoon teriyaki sauce
- 1 teaspoon sesame seeds
Instructions
- Place the cooked brown rice at the bottom of your container.
- Add the cooked ground beef on top of the rice.
- Pour the teriyaki sauce over the meat and rice.
- Sprinkle the chopped green onions over the bowl.
- Top the meal with sesame seeds for extra crunch.
| Nutrient | Amount |
|---|---|
| Calories | 400 |
| Protein | 25g |
| Fat | 12g |
| Carbs | 48g |
For recipe: Beef and Rice
10. Shrimp and Avocado Salad
This coastal salad tastes incredibly fresh and light. Plump shrimp mix with creamy avocado slices for a wonderful texture contrast. A squeeze of lime juice brings all the flavors together beautifully.
Ingredients
- 1 cup cooked medium shrimp
- 1/2 sliced avocado
- 2 cups mixed salad greens
- 1 tablespoon olive oil
- 1 tablespoon fresh lime juice
Instructions
- Remove the tails from the cooked shrimp.
- Place the mixed salad greens into a large portable bowl.
- Arrange the shrimp and sliced avocado over the greens.
- Whisk the olive oil and fresh lime juice together.
- Pour the citrus dressing over the salad right before eating.
| Nutrient | Amount |
|---|---|
| Calories | 290 |
| Protein | 24g |
| Fat | 19g |
| Carbs | 8g |
For recipe: Shrimp and Avocado Salad
11. Chickpea and Tomato Salad
This colorful salad offers a bold Mediterranean taste. Plump chickpeas absorb the rich olive oil and sweet tomato juices. The dish requires no cooking and stays fresh in your bag all day.
Ingredients
- 1 cup canned chickpeas
- 1 cup halved cherry tomatoes
- 1/4 cup diced red onion
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
Instructions
- Drain and rinse the canned chickpeas under cold water.
- Place the chickpeas into a spacious lunch box.
- Add the halved cherry tomatoes and diced red onion.
- Pour the olive oil and lemon juice over the vegetables.
- Stir the salad until the dressing coats every piece.
| Nutrient | Amount |
|---|---|
| Calories | 330 |
| Protein | 12g |
| Fat | 16g |
| Carbs | 35g |
For recipe: Chickpea and Tomato Salad
12. Salmon and Sweet Potato
This robust meal keeps you full and focused during long meetings. Flaky cooked salmon pairs wonderfully with soft roasted sweet potatoes. The simple seasoning lets the natural flavors shine through.
Ingredients
- 4 ounces cooked salmon fillet
- 1 cup roasted sweet potato cubes
- 1 cup fresh spinach
- 1 tablespoon olive oil
- 1/4 teaspoon salt
Instructions
- Flake the cooked salmon fillet into large pieces.
- Place the fresh spinach at the bottom of a container.
- Top the greens with the roasted sweet potato cubes.
- Add the flaked salmon on top of the potatoes.
- Drizzle olive oil and sprinkle salt over the entire dish.
| Nutrient | Amount |
|---|---|
| Calories | 380 |
| Protein | 26g |
| Fat | 18g |
| Carbs | 28g |
For recipe: Salmon and Sweet Potato
13. Cottage Cheese and Fruit Bowl
This sweet and creamy bowl takes only minutes to prepare. Rich cottage cheese provides an enormous amount of slow-digesting protein. Fresh berries add natural sweetness and a great pop of color.
Ingredients
- 1 cup low-fat cottage cheese
- 1/2 cup fresh blueberries
- 1/2 cup sliced strawberries
- 1 tablespoon honey
- 1 tablespoon chia seeds
Instructions
- Scoop the low-fat cottage cheese into a sealable bowl.
- Wash the blueberries and sliced strawberries thoroughly.
- Arrange the mixed berries on top of the cottage cheese.
- Drizzle the honey over the fruit and cheese.
- Sprinkle the chia seeds evenly across the top.
| Nutrient | Amount |
|---|---|
| Calories | 260 |
| Protein | 26g |
| Fat | 4g |
| Carbs | 32g |
For recipe: Cottage Cheese and Fruit
14. Roast Beef Roll Ups
These clever roll-ups ditch the bread for a lower-carb option. Savory sliced roast beef wraps around crisp vegetables and creamy cheese. They are highly portable and a lot of fun to eat at your desk.
Ingredients
- 4 slices deli roast beef
- 4 slices of provolone cheese
- 1/2 cup bell pepper strips
- 1/4 cup spinach leaves
- 1 tablespoon mustard
Instructions
- Lay the slices of deli roast beef flat on a plate.
- Place one slice of provolone cheese on each piece of beef.
- Spread a thin layer of mustard over the cheese.
- Arrange the bell pepper strips and spinach leaves in the center.
- Roll the beef tightly around the vegetables and cheese.
| Nutrient | Amount |
|---|---|
| Calories | 320 |
| Protein | 30g |
| Fat | 18g |
| Carbs | 6g |
For recipe: Roast Beef Roll Ups
15. Chicken Fajita Bowl
This vibrant bowl mimics your favorite restaurant meal without the heavy calories. Spicy chicken strips are mixed with sweet bell peppers and onions. The bold flavors make this lunch a fantastic midday treat.
Ingredients
- 1 cup cooked chicken breast strips
- 1/2 cup sauteed bell peppers
- 1/4 cup sauteed onions
- 1/4 cup salsa
- 2 tablespoons guacamole
Instructions
- Place the cooked chicken breast strips into a lunch container.
- Add the sauteed bell peppers and onions to the chicken.
- Spoon the salsa directly over the meat and vegetables.
- Add the guacamole to the side of the bowl.
- Mix everything right before you eat.
| Nutrient | Amount |
|---|---|
| Calories | 310 |
| Protein | 38g |
| Fat | 12g |
| Carbs | 14g |
For recipe: Chicken Fajita
16. Egg Salad Lettuce Wraps
This creamy egg salad feels rich but stays very healthy. Crunchy butter lettuce replaces bread to keep the meal light. The classic mustard-and-egg combination always satisfies a hungry stomach.
Ingredients
- 3 hard-boiled eggs
- 2 tablespoons plain Greek yogurt
- 1 teaspoon yellow mustard
- 1/4 cup finely chopped celery
- 3 large butter lettuce leaves
Instructions
- Peel the hard-boiled eggs and chop them into small pieces.
- Mix the plain Greek yogurt and yellow mustard in a bowl.
- Fold the chopped eggs and celery into the yogurt mixture.
- Wash and dry the large butter lettuce leaves.
- Spoon the egg salad into the center of the lettuce leaves.
| Nutrient | Amount |
|---|---|
| Calories | 260 |
| Protein | 20g |
| Fat | 16g |
| Carbs | 5g |
For recipe: Egg Salad Lettuce Wraps
17. Tuna Pasta Salad
This cold pasta dish offers a comforting and filling lunch option. Whole wheat pasta provides lasting energy while tuna adds clean protein. Sweet peas give the salad a nice texture and a bright green color.
Ingredients
- 1 cup cooked whole wheat pasta
- 1 can of tuna in water
- 1/4 cup frozen peas, thawed
- 2 tablespoons mayonnaise
- 1/4 teaspoon black pepper
Instructions
- Drain the canned tuna completely and flake it with a fork.
- Place the cooked whole wheat pasta into a large bowl.
- Add the flaked tuna and thawed peas to the pasta.
- Stir the mayonnaise and black pepper into the mixture.
- Keep the pasta salad cold until you are ready to eat.
| Nutrient | Amount |
|---|---|
| Calories | 380 |
| Protein | 32g |
| Fat | 12g |
| Carbs | 35g |
For recipe: Tuna Pasta Salad
18. Tempeh and Sweet Corn
This smoky dish provides excellent vegan protein and deep flavors. Pan-cooked tempeh offers a firm, satisfying bite. Sweet corn balances the savory soy sauce for a very delicious meal.
Ingredients
- 1 cup cubed tempeh
- 1/2 cup canned sweet corn
- 1/4 cup diced red onions
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
Instructions
- Heat the olive oil in a skillet and cook the cubed tempeh.
- Let the cooked tempeh cool before placing it in a container.
- Drain the canned sweet corn and add it to the tempeh.
- Toss the diced red onions into the bowl.
- Drizzle the soy sauce over the top and mix well.
| Nutrient | Amount |
|---|---|
| Calories | 350 |
| Protein | 22g |
| Fat | 18g |
| Carbs | 28g |
For recipe: Tempeh and Sweet Corn
19. Turkey Chili Box
This thick chili warms you up on a cold office day. Lean ground turkey cooks down with beans and rich tomato sauce. It holds up perfectly in the microwave and tastes even better the next day.
Ingredients
- 1 cup cooked turkey chili
- 1/4 cup shredded cheddar cheese
- 1 tablespoon sour cream
- 1 tablespoon chopped green onions
- 5 whole-grain crackers
Instructions
- Pour the cooked turkey chili into a microwave-safe container.
- Sprinkle the shredded cheddar cheese over the cold chili.
- Pack the sour cream and chopped green onions in small cups.
- Heat the chili at work until the cheese melts completely.
- Top the hot chili with the sour cream and green onions.
| Nutrient | Amount |
|---|---|
| Calories | 420 |
| Protein | 35g |
| Fat | 18g |
| Carbs | 30g |
For recipe: Turkey Chili
20. Chicken Apple Sausage Bowl
This savory and sweet bowl delights your taste buds instantly. Sliced chicken sausage pairs with roasted zucchini for a quick meal. The hint of apple in the sausage makes every bite highly enjoyable.
Ingredients
- 1 cooked chicken apple sausage link
- 1 cup roasted zucchini slices
- 1/2 cup cooked quinoa
- 1 tablespoon olive oil
- 1/4 teaspoon garlic powder
Instructions
- Slice the cooked chicken apple sausage into thick coins.
- Place the cooked quinoa at the base of your lunch box.
- Arrange the roasted zucchini and sausage slices on the quinoa.
- Mix the olive oil and garlic powder in a tiny cup.
- Pour the garlic oil over the bowl and stir gently.
| Nutrient | Amount |
|---|---|
| Calories | 360 |
| Protein | 20g |
| Fat | 18g |
| Carbs | 32g |
For recipe: Chicken Apple Sausage
21. Hummus and Turkey Plate
This snack-style lunch offers variety and requires zero cooking. Creamy hummus serves as a rich dip for fresh vegetables and rolled turkey. It feels light but packs enough protein to keep you satisfied.
Ingredients
- 1/2 cup classic hummus
- 4 slices deli turkey
- 1 cup baby carrots
- 1/2 cup cucumber slices
- 5 cherry tomatoes
Instructions
- Spoon the classic hummus into a small separate container.
- Roll the slices of deli turkey into tight cylinders.
- Wash the baby carrots and cucumber slices, and cherry tomatoes.
- Arrange the vegetables and turkey rolls in a large box.
- Dip the turkey and vegetables into the hummus at work.
| Nutrient | Amount |
|---|---|
| Calories | 340 |
| Protein | 25g |
| Fat | 14g |
| Carbs | 28g |
For recipe: Hummus and Turkey
22. Quinoa and Edamame Salad
This bright green salad offers a double dose of plant protein. Fluffy quinoa and firm edamame beans create a fantastic chewy texture. A simple soy dressing gives the dish an Asian inspired flair.
Ingredients
- 1 cup cooked quinoa
- 1/2 cup shelled edamame
- 1/4 cup shredded red cabbage
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
Instructions
- Place the cooked quinoa into a portable glass bowl.
- Thaw the shelled edamame and add it to the quinoa.
- Toss the shredded red cabbage into the mixture.
- Whisk the soy sauce and sesame oil together in a glass.
- Pour the dressing over the salad and mix everything thoroughly.
| Nutrient | Amount |
|---|---|
| Calories | 370 |
| Protein | 16g |
| Fat | 16g |
| Carbs | 44g |
For recipe: Quinoa and Edamame Salad
23. Salmon Salad Sandwich
This robust sandwich upgrades standard lunch meat to something special. Rich canned salmon mixes with creamy yogurt for a healthy spread. Whole wheat bread provides the complex carbohydrates you need for focus.
Ingredients
- 1 can of pink salmon in water
- 2 slices whole wheat bread
- 2 tablespoons plain Greek yogurt
- 1/4 cup fresh spinach leaves
- 1 teaspoon lemon juice
Instructions
- Drain the canned pink salmon and remove any large bones.
- Mix the salmon with the plain Greek yogurt and lemon juice.
- Toast the two slices of whole wheat bread until golden.
- Spread the salmon mixture thickly onto one slice of bread.
- Top with fresh spinach leaves and close the sandwich.
| Nutrient | Amount |
|---|---|
| Calories | 350 |
| Protein | 32g |
| Fat | 8g |
| Carbs | 36g |
For recipe: Salmon Salad Sandwich
24. Beef Meatballs and Zucchini
This low-carb lunch satisfies your craving for heavy Italian food. Savory beef meatballs sit atop fresh zucchini noodles. The rich tomato sauce ties the entire healthy meal together.
Ingredients
- 4 cooked beef meatballs
- 1 cup spiralized zucchini noodles
- 1/2 cup marinara sauce
- 1 tablespoon grated Parmesan cheese
- 1/4 teaspoon dried oregano
Instructions
- Place the spiralized zucchini noodles into a microwave-safe dish.
- Arrange the cooked beef meatballs over the raw zucchini.
- Pour the marinara sauce generously over the meat and noodles.
- Sprinkle the grated parmesan cheese and dried oregano on top.
- Heat the meal at work until the sauce bubbles slightly.
| Nutrient | Amount |
|---|---|
| Calories | 390 |
| Protein | 28g |
| Fat | 24g |
| Carbs | 14g |
For recipe: Beef Meatballs and Zucchini
25. Chicken Caesar Wrap
This classic wrap delivers amazing flavor in a very portable package. Tender chicken and crisp romaine lettuce provide a satisfying crunch. A light yogurt dressing keeps the fat low and the protein high.
Ingredients
- 1 cup chopped cooked chicken
- 1 large flour tortilla
- 1 cup chopped romaine lettuce
- 2 tablespoons light Caesar dressing
- 1 tablespoon grated Parmesan cheese
Instructions
- Place the large flour tortilla flat on a clean counter.
- Toss the chopped cooked chicken and romaine lettuce in a bowl.
- Mix the light Caesar dressing and grated Parmesan cheese into the bowl.
- Scoop the chicken and lettuce mixture onto the tortilla.
- Fold the edges inward and wrap the tortilla tightly.
| Nutrient | Amount |
|---|---|
| Calories | 360 |
| Protein | 35g |
| Fat | 12g |
| Carbs | 25g |
For recipe: Chicken Caesar Wrap
26. Tofu and Fried Brown Rice
This simple vegan meal tastes great cold or warm. Marinated tofu provides a savory bite that pairs well with hearty grains. Steamed snow peas add a bright crunch to the lunch box.
Ingredients
- 1 cup baked tofu cubes
- 1 cup cooked brown rice
- 1/2 cup steamed snow peas
- 1 tablespoon teriyaki sauce
- 1 teaspoon sesame seeds
Instructions
- Place the cooked brown rice at the bottom of the container.
- Add the baked tofu cubes and steamed snow peas.
- Drizzle the teriyaki sauce evenly over the tofu and rice.
- Sprinkle the sesame seeds over the top of the dish.
- Seal the container tightly and keep it in the fridge.
| Nutrient | Amount |
|---|---|
| Calories | 380 |
| Protein | 20g |
| Fat | 12g |
| Carbs | 50g |
For recipe: Tofu and fried brown Rice
27. Shrimp and Cauliflower Rice
This extremely light bowl fits perfectly into a low carb diet. Garlic-cooked shrimp offer massive flavor and lean protein. Riced cauliflower serves as a wonderful base that absorbs all the juices.
Ingredients
- 1 cup cooked medium shrimp
- 1 cup steamed cauliflower rice
- 1/4 cup diced tomatoes
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
Instructions
- Place the steamed cauliflower rice into your lunch container.
- Arrange the cooked medium shrimp over the soft rice.
- Toss the diced tomatoes into the bowl for color.
- Whisk the olive oil and garlic powder together.
- Pour the garlic oil dressing over the shrimp and rice.
| Nutrient | Amount |
|---|---|
| Calories | 260 |
| Protein | 26g |
| Fat | 14g |
| Carbs | 8g |
For recipe: Shrimp and Cauliflower Rice
28. Black Bean Patties
These homemade patties act as a fantastic meatless alternative. Smashed black beans and spices create a savory cake full of fiber. They taste incredible over a simple bed of fresh greens.
Ingredients
- 2 cooked black bean patties
- 2 cups mixed salad greens
- 1/4 cup corn kernels
- 2 tablespoons salsa
- 1 tablespoon sour cream
Instructions
- Let the cooked black bean patties cool completely.
- Place the mixed salad greens into a large lunch bowl.
- Scatter the corn kernels over the fresh green leaves.
- Lay the cooled black bean patties on top of the salad.
- Mix the salsa and sour cream to use as dressing later.
| Nutrient | Amount |
|---|---|
| Calories | 340 |
| Protein | 16g |
| Fat | 10g |
| Carbs | 48g |
For recipe: Black Bean Patties
29. Turkey and Cheese Skewers
This playful lunch makes eating at your desk very enjoyable. Cubes of turkey and cheese slide onto sticks for easy eating. Sweet grapes balance the salty meat for a complete flavor profile.
Ingredients
- 1 cup thick-sliced turkey breast
- 1/2 cup cheddar cheese cubes
- 1 cup seedless red grapes
- 4 wooden skewers
- 10 whole wheat crackers
Instructions
- Cut the thick-sliced turkey breast into large squares.
- Slide a piece of turkey onto a wooden skewer.
- Follow the turkey with a cheddar cheese cube and a grape.
- Repeat the pattern until you fill all four wooden skewers.
- Pack the whole wheat crackers in a separate dry bag.
| Nutrient | Amount |
|---|---|
| Calories | 410 |
| Protein | 32g |
| Fat | 18g |
| Carbs | 30g |
For recipe: Turkey and Cheese Skewers
30. Chicken Piccata Prep
This fancy meal prep makes your office lunch feel very expensive. Tangy capers and lemon juice coat tender slices of chicken breast. It reheats beautifully and smells amazing.
Ingredients
- 1 cooked chicken breast
- 1/2 cup cooked whole wheat pasta
- 1 tablespoon capers
- 1 tablespoon lemon juice
- 1 tablespoon butter
Instructions
- Slice the cooked chicken breast into thin strips.
- Place the cooked whole wheat pasta into a microwave-safe bowl.
- Lay the chicken strips gently over the pasta.
- Melt the butter and mix it with the lemon juice and capers.
- Pour the lemon butter sauce over the chicken and seal.
| Nutrient | Amount |
|---|---|
| Calories | 370 |
| Protein | 35g |
| Fat | 14g |
| Carbs | 22g |
For recipe: Chicken Piccata Prep
31. Egg and Avocado Box
This keto-friendly box provides immense energy through healthy fats. Creamy avocado pairs nicely with the firm texture of boiled eggs. A dash of hot sauce wakes up the simple ingredients.
Ingredients
- 2 hard-boiled eggs
- 1/2 sliced avocado
- 1/4 cup cherry tomatoes
- 1 tablespoon hot sauce
- 1/4 teaspoon salt
Instructions
- Peel the hard-boiled eggs and cut them into quarters.
- Scoop the sliced avocado into a small portable box.
- Add the egg quarters and cherry tomatoes to the box.
- Sprinkle salt evenly over the eggs and vegetables.
- Keep the hot sauce in a small packet to add later.
| Nutrient | Amount |
|---|---|
| Calories | 280 |
| Protein | 14g |
| Fat | 22g |
| Carbs | 10g |
For recipe: Egg and Avocado
32. Tuna and Crackers
This nostalgic lunch provides a fast and crunchy protein hit. Savory tuna salad uses Greek yogurt for a lighter, creamy texture. Crisp crackers make the perfect vehicle for scooping up the fish.
Ingredients
- 1 can of tuna in water
- 2 tablespoons plain Greek yogurt
- 1/4 cup diced celery
- 1/4 teaspoon garlic powder
- 15 round wheat crackers
Instructions
- Drain the water from the canned tuna completely.
- Flake the tuna into a bowl using a standard fork.
- Stir the plain Greek yogurt and garlic powder into the tuna.
- Fold the diced celery into the mixture for extra crunch.
- Pack the wheat crackers in a dry bag to prevent sogginess.
| Nutrient | Amount |
|---|---|
| Calories | 330 |
| Protein | 30g |
| Fat | 8g |
| Carbs | 32g |
For recipe: Tuna and Crackers
33. Pork and Sweet Potato
This hearty combination fills your stomach and warms your soul. Savory roasted pork tenderloin gives you a great lean protein source. Sweet potatoes provide the complex carbs needed for a long shift.
Ingredients
- 4 ounces roasted pork tenderloin
- 1 cup diced roasted sweet potatoes
- 1/2 cup green beans
- 1 tablespoon olive oil
- 1/4 teaspoon black pepper
Instructions
- Slice the roasted pork tenderloin into thin medallions.
- Place the diced roasted sweet potatoes into a sturdy box.
- Add the green beans and pork slices to the container.
- Drizzle the olive oil over the meat and vegetables.
- Sprinkle black pepper across the top of the entire meal.
| Nutrient | Amount |
|---|---|
| Calories | 360 |
| Protein | 28g |
| Fat | 16g |
| Carbs | 28g |
For recipe: Pork and Sweet Potato
34. Chickpea and Spinach Curry
This highly flavorful vegan dish smells incredible when you heat it. Soft chickpeas simmer in a mild yellow curry sauce with fresh spinach. The spices wake up your senses during a boring workday.
For recipe: Chickpea and Spinach Curry
Ingredients
- 1 cup canned chickpeas
- 1 cup fresh spinach leaves
- 1/4 cup coconut milk
- 1 teaspoon curry powder
- 1/4 teaspoon salt
Instructions
- Drain and rinse the canned chickpeas very well.
- Place the chickpeas into a small microwave-safe pot.
- Stir the coconut milk, curry powder, and salt together.
- Pour the spiced milk over the chickpeas.
- Fold the fresh spinach leaves into the liquid and pack it up.
| Nutrient | Amount |
|---|---|
| Calories | 340 |
| Protein | 12g |
| Fat | 16g |
| Carbs | 38g |
35. Beef and Cabbage Stir Fry
This fast meal drops the carbs but keeps all the flavor. Ground beef browns nicely and mixes with shredded, crunchy cabbage. Soy sauce gives the entire bowl a rich and salty profile.
Ingredients
- 1/2 cup cooked ground beef
- 2 cups shredded green cabbage
- 1/4 cup shredded carrots
- 2 tablespoons soy sauce
- 1 teaspoon sesame oil
Instructions
- Place the shredded green cabbage and carrots into a bowl.
- Top the raw vegetables with the cooked ground beef.
- Whisk the soy sauce and sesame oil in a small cup.
- Pour the salty sauce over the beef and cabbage mixture.
- Heat the container in the microwave to soften the cabbage.
| Nutrient | Amount |
|---|---|
| Calories | 320 |
| Protein | 22g |
| Fat | 18g |
| Carbs | 12g |
For recipe: Chickpea and Spinach Curry
