Better Plate Recipes

Recipe Guide

96 High-Protein Meal Prep Lunches

35g+ Protein Per Serving

These 96 lunch and meal-prep recipes each provide at least 35 grams of protein per listed serving and hold up in the fridge.

Bowls, wraps, salads, and skillet lunches are grouped by protein, and each card shows total time, protein, calories, and carbs per serving.

96 High-Protein Meal Prep Lunches — recipe photo collage

How these recipes were chosen

  • Every recipe provides at least 35 grams of protein per listed serving on its own, from the Healthy Lunch or Meal Prep categories only.
  • Nutrition is calculated per serving at the yield printed on each recipe, excluding optional sides and add-ins.
  • Each recipe appears once. Nothing was added to pad the list.

Chicken lunch bowls, wraps, and salads

Chicken reheats and chills better than almost any other protein, which makes it the backbone of a prep week.

Salmon, shrimp, and tuna lunches

Seafood lunches are best eaten within two days, so prep these for the front half of the week.

Ground turkey and beef lunches

Seasoned ground meat portions cleanly across containers and holds its texture better than most proteins after reheating.

Frequently asked questions

How long do these lunches keep?
Most keep 3 to 4 days refrigerated in an airtight container; seafood is best within 2 days. Individual storage guidance is on each recipe page.
Can I freeze them?
Cooked grain and protein bowls generally freeze well; anything with fresh greens, avocado, or a creamy dressing does not. Check the storage section on the recipe.

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