12 High Protein Meal Prep Lunches That Keep You Full Until Dinner

Is your stomach growling by 3 p.m. every single day? The fix is usually more protein at lunch. Protein keeps you full, keeps your energy steady and helps your muscles recover. With a little high protein meal prep on Sunday, you can open the fridge all week and find a lunch that is ready, filling and actually exciting to eat. Here are the recipes that make it easy..

The High Protein Meal Prep Power Box

This is the lunch box that started the meal prep craze for a reason. Grilled chicken, quinoa, chickpeas and a boiled egg give you around 40 grams of protein in one container. Roasted broccoli, cherry tomatoes and avocado add color and crunch. Make five on Sunday and your weekday lunches are done. Quick poll: how many days a week do you bring lunch from home? A) every day, B) two or three, C) once, or D) never?

You will need: 2 lbs chicken breast, 1 cup dry quinoa, 1 can chickpeas, 5 eggs, 2 heads broccoli, 2 cups cherry tomatoes, 2 avocados, 2 tbsp olive oil, 1 tsp garlic powder, 1 tsp paprika, salt, pepper, half a cup Greek yogurt, 1 lemon.

How to make it: Heat the oven to 425F. Toss the chicken and broccoli with oil, garlic powder, paprika, salt and pepper and roast on two trays for 20 to 22 minutes. Cook the quinoa. Boil the eggs for 9 minutes and cool. Roast the drained chickpeas until crisp. Slice the chicken and divide everything into 5 containers. Mix yogurt with lemon juice for a sauce. Add avocado the morning you eat it.

High Protein Meal Prep Turkey Meatballs

Turkey meatballs are juicy, lean and perfect for meal prep because they reheat beautifully. Bake a big batch and pair them with rice and steamed broccoli for a balanced plate with about 35 grams of protein. A simple curry or tomato sauce keeps them moist all week. Do you like your meatballs with tomato sauce, curry sauce or plain with a dip?

You will need: 1 lb ground turkey, 1 egg, a quarter cup breadcrumbs, 2 garlic cloves, 2 tbsp grated parmesan, 1 tsp Italian seasoning, salt, pepper, 2 cups cooked rice, 2 cups broccoli florets, 1 cup curry or marinara sauce.

How to make it: Heat the oven to 400F. Mix the turkey, egg, breadcrumbs, garlic, parmesan, seasoning, salt and pepper with your hands. Roll into 16 balls and bake on a lined tray for 18 minutes. Steam the broccoli. Warm the sauce and toss with the meatballs. Divide rice, broccoli and meatballs into 4 containers.

Easy Beef and Broccoli

Skip the takeout. This beef and broccoli tastes just like your favorite Chinese restaurant, but it is lighter and packed with protein. The trick is slicing the beef thin and cooking it fast over high heat. The glossy sauce soaks into the rice by day two, which makes it even better. Be honest: would you choose this over ordering in?

You will need: 1 lb flank steak, 1 tbsp cornstarch, 3 cups broccoli florets, 2 tbsp oil, 3 garlic cloves, 1 tbsp fresh ginger, a quarter cup low sodium soy sauce, 1 tbsp honey, 1 tsp sesame oil, cooked brown rice.

How to make it: Slice the beef thinly across the grain and toss with cornstarch. Stir fry the broccoli in half the oil for 3 minutes and set aside. Add the rest of the oil and sear the beef 2 minutes. Add garlic and ginger, then soy sauce and honey. Return the broccoli, add sesame oil and toss. Pack with rice.

Creamy Tuna Pasta Salad

This is the no stress, no reheat lunch. Canned tuna is one of the cheapest protein sources in the store, and Greek yogurt makes the dressing creamy without loads of mayo. Add crunchy veggies and protein pasta and you get a cold lunch that is just as good on day four. Quick poll: tuna salad A) on pasta, B) in a sandwich, C) on crackers, or D) straight from the can?

You will need: 8 oz protein pasta (rotini or shells), 2 cans tuna (drained), half a cup Greek yogurt, 2 tbsp mayo, 1 tbsp Dijon mustard, 1 lemon, 2 celery stalks, half a red onion, 1 cup peas, fresh dill, salt, pepper.

How to make it: Cook the pasta, rinse under cold water and drain. Whisk the yogurt, mayo, mustard, lemon juice, salt and pepper. Dice the celery and onion. Toss pasta, tuna, veggies, thawed peas and dill with the dressing. Divide into containers and keep cold.

High Protein Meal Prep Peanut Noodles

These noodles taste like a treat but come loaded with protein from tofu, peanut butter and edamame. They are delicious cold, so you do not even need a microwave at work. The sauce is so good you might want to double it. Who in your office would try to steal a bite of this?

You will need: 8 oz whole wheat noodles or spaghetti, 1 block extra firm tofu, 1 cup shelled edamame, 1 red pepper, 2 carrots, a quarter cup peanut butter, 3 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp honey, 1 tsp sesame oil, 1 lime, chopped peanuts.

How to make it: Press and cube the tofu, then bake at 400F for 25 minutes. Cook the noodles and edamame together and drain. Whisk peanut butter, soy sauce, vinegar, honey, sesame oil, lime juice and a little hot water. Slice the pepper and carrots. Toss everything with the sauce, pack and top with peanuts.

One Pot Turkey Chili

Chili might be the king of meal prep. It gets better every day in the fridge and freezes for months. Lean turkey and two kinds of beans give you protein and fiber in every spoonful. Serve over rice or with a baked potato to switch it up. Do you top your chili with cheese, sour cream or crushed chips?

You will need: 1 lb ground turkey, 1 onion, 1 bell pepper, 3 garlic cloves, 1 can kidney beans, 1 can black beans, 1 can crushed tomatoes, 1 cup broth, 2 tbsp chili powder, 1 tsp cumin, 1 tsp smoked paprika, salt, oil.

How to make it: Brown the turkey in a little oil in a big pot. Add the diced onion, pepper and garlic and cook 5 minutes. Stir in the spices for 1 minute. Add the rinsed beans, tomatoes and broth. Simmer 30 minutes, stirring now and then. Season with salt and divide into containers with rice.

High Protein Meal Prep Chickpea Boxes

Want a meatless option that still fills you up? These boxes pair crispy roasted chickpeas with hard boiled eggs, cottage cheese or hummus and lots of fresh veggies. It is like a grown up snack box, and every bite is different. Quick poll: are you A) a full meat eater, B) a flexitarian, C) vegetarian, or D) vegan?

You will need: 2 cans chickpeas, 2 tbsp olive oil, 1 tsp cumin, 1 tsp paprika, 4 eggs, 1 cup hummus or cottage cheese, 2 cups cherry tomatoes, 1 cucumber, 2 cups spinach, 1 lemon, salt.

How to make it: Heat the oven to 425F. Dry the chickpeas well and toss with oil, cumin, paprika and salt. Roast 25 minutes, shaking once. Boil the eggs for 9 minutes and cool. Chop the cucumber and halve the tomatoes. Fill containers with spinach, chickpeas, eggs, veggies and a scoop of hummus or cottage cheese. Add lemon before eating.

Garlic Shrimp Quinoa Bowls

Shrimp are almost pure protein and cook in minutes, which makes them perfect for a fast prep session. Quinoa adds even more protein plus fiber, and sauteed mushrooms bring a meaty, savory taste. This bowl feels fresh and light but keeps you going all afternoon. Have you ever meal prepped seafood, or does that make you nervous?

You will need: 1 lb shrimp (peeled), 1 cup dry quinoa, 2 cups mushrooms, 2 tbsp olive oil, 4 garlic cloves, 1 tsp paprika, 1 lemon, 2 cups arugula, 1 avocado, salt, pepper.

How to make it: Cook the quinoa in 2 cups water for 15 minutes. Saute the sliced mushrooms in half the oil until golden. Add the rest of the oil, garlic, paprika and shrimp and cook 2 to 3 minutes per side. Squeeze lemon over it. Divide quinoa, arugula, mushrooms and shrimp into containers. Add avocado when serving.

High Protein Meal Prep Greek Chicken

Lemon, garlic and oregano turn plain chicken into something that tastes like a Greek taverna. Serve it over a chopped salad with tomatoes, cucumber and feta and you have a lunch with more than 40 grams of protein. Keep the dressing in a small cup so the salad stays crisp. Would you rather have this with rice, pita or just salad?

You will need: 1.5 lbs chicken thighs or breasts, 3 tbsp olive oil, 2 lemons, 4 garlic cloves, 2 tsp dried oregano, salt, pepper, 2 cups cherry tomatoes, 1 cucumber, half a red onion, half a cup feta, a quarter cup olives.

How to make it: Mix olive oil, lemon juice, garlic, oregano, salt and pepper and marinate the chicken for 30 minutes. Grill or bake at 425F for 20 minutes. Chop the vegetables. Slice the chicken. Pack the salad, chicken, feta and olives with a little cup of extra dressing.

Steak Salad Lunch Boxes

Who says salad cannot be hearty? Sliced steak brings iron and lots of protein, and it tastes great cold. Pair it with crunchy greens, cucumber, tomatoes and a punchy balsamic dressing. It feels like a steakhouse lunch you packed yourself. Be honest: how do you like your steak, rare, medium or well done?

You will need: 1 lb sirloin or flank steak, 1 tbsp olive oil, salt, pepper, 1 tsp garlic powder, 6 cups mixed greens, 1 cucumber, 1 cup cherry tomatoes, half a red onion, a quarter cup blue cheese or feta, 3 tbsp balsamic dressing.

How to make it: Season the steak with salt, pepper and garlic powder. Sear in a hot oiled pan for 4 to 5 minutes per side. Rest 10 minutes, then slice thinly. Chop the vegetables. Fill containers with greens and veggies, top with steak and cheese, and pack the dressing on the side.

Chicken Pesto Pasta

This one is pure comfort. Penne tossed with basil pesto, juicy chicken and a few cherry tomatoes tastes like a cozy Italian dinner, but it is built for lunch. Use protein pasta and you can push it past 40 grams of protein per serving. Add a squeeze of lemon right before eating to wake it up. Do you buy pesto, or make it from scratch?

You will need: 12 oz protein penne, 1 lb chicken breast, half a cup basil pesto, 1 cup cherry tomatoes, 2 cups baby spinach, a quarter cup parmesan, 1 tbsp olive oil, salt, pepper, 1 lemon.

How to make it: Cook the pasta and save a splash of the water. Season and cook the chicken in olive oil for 6 minutes per side, then slice. Toss the hot pasta with pesto, spinach and a little pasta water so the spinach wilts. Fold in the chicken and halved tomatoes. Top with parmesan and pack.

Savory Cottage Cheese Bowls

Cottage cheese is having a big comeback, and for good reason. One cup has about 25 grams of protein. Go savory with cucumber, tomatoes, everything bagel seasoning and a drizzle of olive oil for a quick no cook lunch or side. Want more lunch inspiration? Check out our meal prep lunches that will save you from sad desk food. Which high protein meal prep idea will you try first?

You will need: 2 cups cottage cheese, 1 cucumber, 1 cup cherry tomatoes, 2 tbsp everything bagel seasoning, 1 tbsp olive oil, fresh dill, black pepper, whole grain crackers.

How to make it: Spoon 1 cup of cottage cheese into each container. Dice the cucumber and halve the tomatoes and pack them on the side so they stay crunchy. Add a small bag of crackers. When you are ready to eat, add the veggies, sprinkle the seasoning and dill and drizzle with olive oil.