15 High Protein Lunch Box Ideas for Work
Packing a lunch for work doesn’t have to be boring. High protein meals keep you full, energized, and focused throughout the day — and they’re much healthier than grabbing fast food or vending machine snacks.
These lunch box ideas are quick to prep, easy to pack, and delicious enough to look forward to every day.
Whether you’re into chicken, fish, plant-based proteins, or simple meal-prep bowls, these recipes deliver flavor, balance, and the energy you need to power through your workday. Let’s dive into the first five!
1. Chicken, Quinoa & Veggie Bowl
Description: A balanced meal prep favorite, this bowl combines lean grilled chicken with fluffy quinoa and roasted vegetables. It’s colorful, filling, and perfect for portioning into lunch containers — a simple yet powerful way to stay on track at work.
Ingredients:
- 1 grilled chicken breast, sliced
- 1 cup cooked quinoa
- 1 cup roasted vegetables (zucchini, bell peppers, carrots)
- 2 tbsp olive oil + juice of ½ lemon
- Salt and pepper to taste
Instructions:
- Grill chicken and slice into strips.
- Roast vegetables with olive oil, salt, and pepper.
- Assemble bowl with quinoa, chicken, and veggies.
- Drizzle with lemon juice before serving.
✨ Twist: Add hummus or tzatziki on the side for creamy Mediterranean flavor.
2. Turkey & Avocado Wrap
Description: This protein-packed wrap is quick, portable, and satisfying. Lean turkey slices, creamy avocado, and crunchy lettuce are wrapped in a whole-grain tortilla, making it a nutrient-rich lunch that’s easy to grab from the fridge on busy mornings.
Ingredients:
- 3 slices lean turkey breast
- 1 whole-grain tortilla
- ½ avocado, sliced
- 1 cup lettuce or spinach
- 1 tbsp light mayonnaise or Greek yogurt
Instructions:
- Spread mayo or yogurt on the tortilla.
- Layer with turkey, avocado, and lettuce.
- Roll tightly and slice in half.
- Wrap in foil or parchment for easy packing.
✨ Twist: Add a slice of cheese or a sprinkle of chili flakes for extra flavor.
3. Tuna & White Bean Salad Box
Description: Canned tuna and creamy white beans make a protein powerhouse that’s quick to prepare. Tossed with olive oil, lemon, and fresh herbs, it’s light yet filling — perfect for a lunch box that doesn’t require reheating.
Ingredients:
- 1 can tuna (in water), drained
- 1 cup white beans, rinsed
- ¼ red onion, thinly sliced
- 2 tbsp fresh parsley, chopped
- 2 tbsp olive oil + juice of ½ lemon
- Salt and pepper to taste
Instructions:
- Combine tuna, beans, onion, and parsley in a bowl.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper.
- Pack in a sealed container for work.
✨ Twist: Add chopped sun-dried tomatoes for a rich, savory kick.
4. Egg Muffin Cups
Description: These portable frittata-style muffins are a high protein meal prep dream. Baked with eggs, veggies, and cheese, they’re bite-sized, easy to pack, and delicious hot or cold — a great way to add variety to your lunch box.
Ingredients:
- 6 large eggs
- ½ cup spinach, chopped
- ¼ cup bell peppers, diced
- ¼ cup shredded cheese
- Salt and pepper to taste
Instructions:
- Whisk eggs with salt and pepper.
- Stir in spinach, peppers, and cheese.
- Pour into greased muffin tin.
- Bake at 350°F (175°C) for 15–18 minutes.
✨ Twist: Add diced turkey bacon or smoked salmon for an extra protein punch.
5. Lentil & Roasted Veggie Salad
Description: Hearty lentils mixed with roasted veggies create a fiber- and protein-rich salad that’s both filling and flavorful. Perfect for plant-based eaters, it travels well in containers and tastes even better after the flavors have time to meld.
Ingredients:
- 1 cup cooked lentils
- 1 cup roasted vegetables (zucchini, carrots, peppers)
- 1 tbsp olive oil + juice of ½ lemon
- Fresh parsley for garnish
- Salt and pepper to taste
Instructions:
- Roast vegetables until tender.
- Toss with lentils, olive oil, and lemon juice.
- Season with salt, pepper, and garnish with parsley.
- Pack in a container for a ready-to-go meal.
✨ Twist: Add crumbled feta or goat cheese for a creamy, tangy finish.
6. Salmon & Brown Rice Bowl
Description: A simple yet satisfying combo of baked salmon, fluffy brown rice, and crisp veggies makes this lunch box a powerhouse of lean protein and complex carbs. It’s balanced, nourishing, and designed to keep you energized and focused all afternoon.
Ingredients:
- 1 salmon fillet, baked and flaked
- 1 cup cooked brown rice
- ½ cup steamed broccoli
- ½ cup sliced carrots
- 1 tbsp soy sauce or tamari
Instructions:
- Bake salmon until cooked through, then flake.
- Assemble rice, broccoli, and carrots in a container.
- Top with salmon and drizzle with soy sauce.
✨ Twist: Add a sprinkle of sesame seeds and sliced green onions for an Asian-inspired flair.
7. Greek Chicken Pita Pockets
Description: These portable pita pockets are loaded with grilled chicken, crunchy cucumbers, tomatoes, and a creamy Greek yogurt sauce. They’re easy to prep, high in protein, and bursting with Mediterranean flavors that make workday lunches exciting.
Ingredients:
- 1 whole-grain pita pocket
- 1 grilled chicken breast, sliced
- ½ cucumber, diced
- ½ cup cherry tomatoes, halved
- 2 tbsp plain Greek yogurt + 1 tsp lemon juice
Instructions:
- Slice open pita and spread with Greek yogurt sauce.
- Fill with chicken, cucumber, and tomatoes.
- Wrap in foil for easy transport.
✨ Twist: Add crumbled feta and fresh oregano for extra flavor.
8. Quinoa, Black Bean & Avocado Salad
Description: This plant-based salad combines quinoa, black beans, and avocado for a protein-rich meal that’s refreshing yet filling. Packed with fiber and healthy fats, it’s a vibrant lunch box option that tastes great cold and keeps you satisfied for hours.
Ingredients:
- 1 cup cooked quinoa
- ½ cup black beans, rinsed
- ½ avocado, diced
- ½ cup corn kernels
- Juice of 1 lime + 1 tbsp olive oil
Instructions:
- Mix quinoa, beans, corn, and avocado in a bowl.
- Drizzle with lime juice and olive oil.
- Season with salt and pepper, then pack in a container.
✨ Twist: Add chopped cilantro and a sprinkle of chili powder for Tex-Mex vibes.
9. Egg Salad with Greek Yogurt
Description: A lighter take on classic egg salad, this version swaps mayonnaise for protein-packed Greek yogurt. It’s creamy, tangy, and perfect for sandwiches, wraps, or lettuce cups — a versatile high protein option that’s great for quick weekday lunches.
Ingredients:
- 4 hard-boiled eggs, chopped
- ½ cup plain Greek yogurt
- 1 tsp Dijon mustard
- 1 celery stalk, diced
- Salt and pepper to taste
Instructions:
- Combine yogurt, mustard, salt, and pepper in a bowl.
- Stir in eggs and celery.
- Pack in a container or spread in a wrap.
✨ Twist: Add a dash of curry powder for a spiced variation.
10. Chicken & Hummus Snack Box
Description: This protein-packed lunch box is quick to assemble and perfect for variety lovers. Sliced chicken breast pairs with hummus, raw veggies, and whole-grain crackers for a balanced meal that’s easy to pack and keeps you fueled at work.
Ingredients:
- 1 grilled chicken breast, sliced
- ¼ cup hummus
- 1 cup raw veggies (carrots, cucumbers, bell peppers)
- 4–5 whole-grain crackers
Instructions:
- Slice chicken into strips.
- Arrange chicken, hummus, veggies, and crackers in a lunch box.
- Seal tightly and refrigerate until ready to take.
✨ Twist: Add a few olives or pickles for an extra punch of flavor.
11. Beef & Broccoli Stir-Fry Box
Description: A takeout favorite turned meal-prep superstar, this high protein lunch combines tender strips of lean beef with crisp broccoli in a savory garlic sauce. Served with brown rice or cauliflower rice, it’s a filling, energizing option that reheats beautifully at work.
Ingredients:
- 1 cup lean beef strips
- 2 cups broccoli florets
- 1 tbsp soy sauce
- 1 tsp garlic, minced
- 1 tsp olive oil
- 1 cup cooked brown rice (or cauliflower rice)
Instructions:
- Stir-fry beef with garlic and soy sauce until cooked through.
- Add broccoli and cook until tender-crisp.
- Serve over rice in a lunch container.
✨ Twist: Add a drizzle of sriracha for extra heat.
12. Mediterranean Chickpea & Tuna Box
Description: Packed with protein from tuna and chickpeas, this Mediterranean-inspired lunch features cucumbers, olives, and a light lemon-olive oil dressing. It’s fresh, portable, and perfect when you want a no-fuss, high protein lunch that tastes like summer.
Ingredients:
- 1 can tuna (in water), drained
- 1 cup cooked chickpeas
- ½ cucumber, diced
- ¼ cup Kalamata olives, halved
- 2 tbsp olive oil + juice of ½ lemon
- Salt and pepper to taste
Instructions:
- Combine tuna, chickpeas, cucumber, and olives in a bowl.
- Drizzle with olive oil and lemon juice.
- Season and pack into a container.
✨ Twist: Add crumbled feta for a creamy, tangy upgrade.
13. Grilled Chicken Caesar Mason Jar Salad
Description: Classic Caesar salad gets a protein-packed upgrade with grilled chicken breast layered in a portable mason jar. With crisp romaine, parmesan, and a light dressing, it’s easy to prep ahead and keeps fresh until lunchtime.
Ingredients:
- 1 grilled chicken breast, sliced
- 2 cups romaine lettuce, chopped
- 2 tbsp parmesan, grated
- 2 tbsp light Caesar dressing
- Whole-grain croutons (optional)
Instructions:
- Layer dressing at the bottom of a mason jar.
- Add lettuce, parmesan, and chicken on top.
- Keep croutons separate until ready to eat.
✨ Twist: Swap romaine for kale for a sturdier, nutrient-packed version.
14. Turkey Meatball & Veggie Box
Description: Juicy turkey meatballs paired with roasted vegetables make a hearty, high protein lunch box. Lean and flavorful, this dish is great for batch cooking and ensures you’ve got a delicious, balanced meal ready to grab for busy workdays.
Ingredients:
- 6 turkey meatballs (homemade or prepped)
- 1 cup roasted zucchini and carrots
- ½ cup quinoa or couscous
- 1 tbsp olive oil
Instructions:
- Cook or reheat turkey meatballs.
- Roast veggies with olive oil until tender.
- Pack meatballs, veggies, and quinoa together in a container.
✨ Twist: Add marinara sauce for an Italian-inspired flavor boost.
15. Shrimp & Avocado Grain Bowl
Description: Light yet satisfying, this lunch box combines juicy shrimp, creamy avocado, and a hearty grain base like farro or quinoa. It’s refreshing, protein-packed, and perfect for warm days when you want something that’s filling but not heavy.
Ingredients:
- 1 cup cooked shrimp, peeled
- ½ avocado, diced
- 1 cup cooked farro or quinoa
- ½ cup cherry tomatoes, halved
- Juice of ½ lime + 1 tbsp olive oil
Instructions:
- Cook shrimp until pink and tender.
- Assemble bowl with grain, shrimp, avocado, and tomatoes.
- Drizzle with lime juice and olive oil.
✨ Twist: Add fresh cilantro and a sprinkle of chili flakes for a zesty kick.
