If your typical lunch involves a mix of breakfast leftovers and bagged snacks, it’s time to switch things up with some high protein meal ideas. Not only will these options help you power through until dinner without resorting to sugary treats, but they’ll also keep your energy levels steady throughout the day.
The key to avoiding that rumbling gut an hour or two later is simple: more protein! It’s not just good for building muscle and toning up your physique – it’s essential for maintaining sustained energy levels too.
Spicy Slaw Bowls with Shrimp & Edamame
To amplify the nutritional profile, we’re incorporating edamame and shrimp as excellent sources of protein. Notably, one cup of cooked edamame not only provides a significant amount of protein but also delivers an impressive 32% of the daily fiber requirement. This added fiber content will help to not only boost the salad’s nutritional value but also enhance its overall texture and palatability.
For our homemade dressing, we’re relying on a carefully curated blend of seasonings, sesame seeds, rice vinegar, and sesame oil. For those looking to stock their pantry with high-quality sesame oil, I highly recommend exploring [insert recommended brand or link]. This premium ingredient will elevate the flavor profile of our salad while also providing a boost of healthy fats.
Per serving, this recipe boasts an impressive nutritional breakdown:
Calories: 364
Fats: 19g
Protein: 28g
Carbs: 20g
Fiber: 9g
Sugar: 3g
Honey Sesame Chicken Lunch Bowls
This Asian-inspired dish is a perfect solution for meal prep, yielding four servings that can be easily customized to fit your dietary needs. To ensure freshness and safety, invest in high-quality sealable glass containers or BPA-free alternatives.
The harmonious blend of umami, sweet, and savory flavors makes this sauce a standout. With just six ingredients – chicken stock, honey, sesame oil, red pepper flakes, cornstarch, and a reliable soy sauce – you’ll be on your way to a mouthwatering meal in no time.
If you’re a fan of chicken meal prep, you might also enjoy these protein-packed chicken burrito bowls that prioritize healthy eating. With their impressive nutritional profiles, they’re the perfect addition to any meal routine.
Per Serving:
Calories: 445
Fats: 11g
Protein: 33g
Carbs: 56g
Fiber: 3g
Sugar: 20g
Chicken Fajita Meal-Prep Bowls
When a Mexican craving strikes, we’ve got the solution. To craft this flavor-packed seasoning, you’ll need chili powder, cayenne pepper, salt, paprika, and affordable cumin powder. For a satisfying finish, serve your dish with brown rice or mashed cauliflower. The latter requires a reliable vegetable steamer, which I recommend without breaking the bank. Additionally, consider investing in a budget-friendly food processor to streamline meal prep. Check out my low-carb take on chicken fajitas for inspiration! Per serving: 324 calories, 15g fat, 30g protein, 18g carbs, 7g fiber, and 5g sugar.
Spicy Chicken
Indulge in the perfect blend of spicy and savory with this mouthwatering chicken dish. The tender chicken breasts are elevated by a surprisingly straightforward seasoning blend that will leave you craving more. To prepare, simply toss your chicken breasts with the seasoning mix and a drizzle of olive oil.
This recipe is sure to satisfy any love for spicy flavors, but even those who prefer milder dishes will find themselves drawn in. If you’re looking for another option that combines great taste with convenience, consider trying these spicy curried chicken meal prep bowls.
Per Serving:
Calories: 437
Fats: 24g
Protein: 39g
Carbs: 13g
Fiber: 7g
Sugar: 6g
High Protein Low Carb Shrimp Ceviche
Shrimp is often regarded as a nutritional powerhouse due to its impressive protein-to-fat ratio and low caloric content. A mere 3 ounces of cooked shrimp can provide a substantial 36% of one’s daily protein requirements, while only contributing 84 calories and a negligible 0.9 grams of fat. This remarkable combination of properties makes shrimp an excellent addition to any diet seeking to optimize nutrition. When preparing the accompanying vegetables, consider investing in a budget-friendly food processor to streamline the process and reduce preparation time.
Blackened Fish Tacos
Indulge in the bold flavors of Mexico with these fish tacos, expertly balancing a spicy kick from blackened tilapia with the creamy richness of avocado sauce. The secret to achieving this harmonious union lies in the simple yet potent blend of seasonings used to marinate the fish. A combination of salt, oregano, cayenne pepper, paprika, and high-quality organic garlic powder creates a depth of flavor that’s simply irresistible.
Nutritional Information (per serving):
Calories: 401;
Fat: 19g;
Protein: 29g;
Carbohydrates: 30g;
Fiber: 7g;
Sugar: 1g.
Keto Bang Bang Shrimp
For individuals following a ketogenic diet, I’m thrilled to share a mouthwatering shrimp dish that’s not only high in protein but also packed with healthy fats. To create this crispy and savory delight, we’re substituting traditional cornstarch-based batter with a more keto-friendly combination of parmesan cheese and almond flour. And the best part? This recipe is easily adaptable to suit your low-carb lifestyle by incorporating crumbled pork rinds as an alternative breading agent. For those looking for more inspiration, be sure to check out our comprehensive collection of keto lunch ideas, featuring this very recipe among many others.
Chipotle Chicken Meal Prep Lunch Bowls
Tired of the same old boring chicken? Look no further! This recipe will elevate your meal game with its juicy, spicy, and flavorful chicken thighs. The marinade is the key to this dish’s success, and it’s made with a combination of aromatics like onions and garlic, a punch of heat from jalapeno peppers and chipotle peppers in adobo sauce, and a depth of flavor from cumin and oregano powders. What sets this recipe apart is the use of preservative-free chipotle peppers in adobo sauce, which adds an extra layer of complexity to the dish. With its impressive nutritional profile, per serving you can expect 458 calories, 29.5g of fat, 32.9g of protein, 16.2g of carbohydrates, and just 1g of sugar.
Baked Cod
The star of this dish is undoubtedly the tender and flaky cod, paired with a rich and tangy lemon garlic sauce that adds a satisfying kick. This protein-packed option is particularly appealing to those looking to manage their calorie intake, as a single serving of baked cod provides an impressive 39% of daily protein needs. For added convenience, consider incorporating rice into the cooking process using an instant pot – simply combine with water and let the appliance do the rest. As my go-to kitchen gadget, I highly recommend investing in one; for inspiration on utilizing your new Instant Pot, be sure to check out additional recipes here. Per serving: 126 calories, with a breakdown of 5g fat, 17g protein, and 3g carbohydrates.
French Onion Chicken Skillet
French onion soup and chicken combine to create the ultimate comfort food, with tender poultry smothered in a rich gravy and sweet caramelized onions. To make this hearty dish, we use a flavorful combination of flour, red wine, and beef broth – if you don’t have beef broth on hand, Knorr is a reliable brand option. This indulgent meal yields the following nutritional information per serving: Calories: 400, Fats: 28g, Protein: 28g, Carbs: 8g, Fiber: 1g, Sugar: 1g.
Instant Pot Buffalo Chicken
This scrumptious buffalo chicken dish is a masterclass in balancing flavors and textures. The tender, fall-off-the-fork chicken is infused with the perfect amount of spice, while the addition of crunchy veggies adds a satisfying crunch. What’s more impressive is that this meal is not only packed with protein but also fiber, making it an incredibly filling option.To achieve the perfect level of tenderness and cut down on cooking time, we’re utilizing the Instant Pot for this recipe. If you don’t already have one, I’ve got a budget-friendly recommendation to get you started.As always, I’m loving the ease and convenience that meal prep brings. For more high-protein inspiration, be sure to check out my previous posts, including these high-protein meal prep ideas!
Hawaiian Pizza Chicken
Packed with a whopping 40 grams of protein and just 9 grams of net carbs, this mouthwatering low-carb Hawaiian pizza chicken is the perfect treat for anyone craving cheesy, gooey, and tender flavors. The best part? It’s incredibly easy to prepare. Simply top your chicken breasts with a rich and tangy pizza sauce, followed by melted cheese and your favorite toppings – in this case, we’re using savory ham and sweet pineapple, but feel free to get creative and swap out the toppings to suit your taste buds.
Per serving, you can expect:
Calories: 296
Fats: 11g
Protein: 40g
Carbs: 11g
Fiber: 2g
Easy Turkey Pinwheels
To create these delicious pinwheels, you’ll need a few simple ingredients: baby spinach, turkey deli meat, cream cheese, and some high-quality tortillas. Simply layer the fillings on one edge of the tortilla, roll it up tightly, and slice into individual portions for a quick and easy snack. If you’re planning to serve a variety of smaller snacks, consider investing in compartmentalized food containers like these glass or BPA-free plastic ones, which will help keep your foods fresh for longer.
Air Fryer Pork Chops
To achieve a no-carb version of these pork chops, we’re substituting the traditional breadcrumbs with crushed pork rinds. While it’s possible to accomplish this task by hand, I find that using a food processor is not only quicker but also more efficient. For those on a budget, I recommend considering a cost-effective option like [insert specific model name]. Once you have your crushed pork rinds ready, place the pork chops in an air fryer and cook them to perfection for a deliciously low-carb result. If an air fryer isn’t part of your kitchen arsenal, fear not – high-quality alternatives are available. For those interested in exploring more low-carb pork recipes, I encourage you to check out [insert specific recipe links]. Nutrition information per serving: 301 calories, 12g fat, 43g protein, and 0g carbohydrates.
Tuna Stuffed Avocados
Get ready to take your tuna salad game to the next level with this innovative recipe! The combination of creamy avocado and savory tuna is a match made in heaven, providing an impressive array of essential nutrients. With just one avocado, you’ll be meeting 54% of your daily fiber needs, 53% of your vitamin K requirements, and 41% of your folate needs – talk about a nutritional powerhouse! But what really sets these tuna-stuffed avocados apart is the harmonious balance of creamy, spicy, sweet, and savory flavors. And the best part? They’re ridiculously easy to prepare. Simply combine tuna, red onions, celery, chives, salt, pepper, and a dash of Dijon mustard for a delightful treat that’s sure to please. Per serving, you can expect: Calories – 478.4; Fats – 39g; Protein – 23.3g; Carbs – 12.8g; Fiber – 9.6g; Sugar – 0.9g.
One Pan Honey Lemon Chicken
Savor the flavors of this perfectly seasoned chicken, which emerges tender, savory, and sweet with a subtle kick. To achieve this mouthwatering dish, start by lining a baking sheet with parchment paper and giving it a light spray of oil. This is crucial, as low-fat chicken breasts can stick if not properly coated. For more meal prep inspiration, be sure to check out our honey garlic chicken recipe, another crowd-pleaser.
Crispy Oven Fried Fish
For those who can’t get enough of the classic frozen fish stick, these oven-fried fish fillets offer a crispy and flavorful twist. The magic happens when you combine fine sea salt, ground paprika, dried onion powder, and dried garlic powder with all-purpose flour, breadcrumbs, and fine cornmeal to create a savory breading. If you’re looking for an added nutritional boost, consider substituting almond flour instead. Once cooked to perfection, serve your crispy fish alongside a refreshing coleslaw for the perfect balance of flavors. As for the nutrition facts, here’s what you can expect per serving: 390 calories, 15g of fat, 27g of protein, 33g of carbohydrates, and a modest 1g of fiber.
Pan-Seared Mahi Mahi with Honey Lime Coleslaw
Tired of the same old fish routine? Spice up your seafood game with this mouthwatering Mahi Mahi dish. The combination of sweet, smoky, and savory flavors will leave you craving more. And if that’s not enough, the flaky texture will have you hooked. But what really takes it to the next level is the refreshing coleslaw – a perfect contrast to the richness of the fish. Your coworkers might just be green with envy (pun intended) when they catch a glimpse of your colorful and delectable lunch. Per serving, this dish delivers: 283 calories, 12g fat, 36g protein, 16g carbs, 3g fiber, and 9g sugar.
Crock Pot BBQ Chicken Thighs
If you’re craving barbecue chicken, but the weather outside is less than cooperative or you simply don’t feel like firing up the grill, fear not! You can still satisfy your cravings with these Crock Pot BBQ Chicken Thighs. To make this mouthwatering dish, you’ll need some top-notch barbecue sauce – and I recommend using a low-sugar variant to keep things healthy. If you’re new to the world of slow cooking or just looking for an affordable option, don’t worry; there’s a fantastic (and budget-friendly) crockpot out there that will get the job done. And when it comes down to the nitty-gritty, here are the details: Per Serving Calories: 180 Fats: 8g Protein: 22g Carbs: 4g Fiber: 0g Sugar: 0g
Best Grilled Salmon
A culinary masterpiece, this salmon dish boasts a harmonious balance of flavors – flaky, tangy, savory, and with just the right amount of heat. Its nutritional profile is equally impressive. To achieve that perfect crisp glaze, we’re employing a marinade consisting of a thoughtful blend of seasonings, lemon juice, olive oil, and water. For added convenience during the cooking process, consider using a large reusable zip-top bag – it’ll make cleanup a breeze.
Per Serving:
Calories: 643
Fats: 42g
Protein: 52g
Carbs: 13g
Fiber: 0g
Sugar: 11g
Baked Ham and Cheese Mozzarella Sticks
Indulge in a delightful twist on the classic fried mozzarella stick by trying these baked ham and cheese mozzarella sticks. With only five ingredients required, you’ll be pleased to know that this recipe is both easy and budget-friendly. To get started, gather olive oil, garlic salt, mozzarella sticks, honey ham, and egg roll wrappers – which can be sourced from this reliable link for a reasonable cost. Per serving, these treats boast an impressive nutritional profile: 557 calories, 32g of fat, 39g of protein, and 25g of carbohydrates.
Creamy Garlic Parmesan Pork Chops
Indulge in the rich flavors of these parmesan chops, elevated by a creamy garlic sauce that’s surprisingly straightforward to prepare. The beauty of this recipe lies in its simplicity – with just a few ingredients, including seasonings, salted butter, parmesan, all-purpose flour, and heavy cream, you’ll be treated to a culinary delight. Pair the dish with roasted asparagus and potatoes for a satisfying meal that’s sure to please. Nutrition information per serving: Calories – 651, Fat – 51g, Protein – 38g, Carbohydrates – 6g.
