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Easy 30g Protein Lunches

Quick and filling lunch ideas packed with protein to keep you focused at work. These recipes are easy to make and perfect for meal prep.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Lunch, Meal Prep
Cuisine: American
Calories: 450
Ingredients Method Notes

Ingredients
  

Proteins
  • 2-3 pieces chicken breasts Roasted or grilled
  • 1 can canned tuna or salmon Drained and flaked
  • 6 ounces cooked salmon or shrimp 30-35g protein
  • 1 cup cottage cheese + 1/2 cup lentils for protein
  • 4 ounces tempeh Use extras to reach 30g protein
Grains & Bases
  • 1 cup quinoa Cook per package instructions
  • 1 cup brown rice Cook per package instructions
  • 2 slices whole grain bread Or wraps
  • 2 cups mixed greens Wash and dry
Flavor Carriers
  • 1/4 cup hummus
  • 2 tablespoons pesto
  • 2 tablespoons light mayo
  • 1/4 cup yogurt dressings
Veggies
  • 1 cup tomatoes Chopped
  • 1 cup cucumbers Chopped
  • 1 cup bell peppers Chopped
  • 1 cup spinach
  • 1 cup roasted sweet potatoes
Extras
  • 1/4 cup nuts
  • 1/4 cup seeds
  • 4 ounces cheese Optional
  • 1 cup pickles Optional

Method
 

Preparation
  1. Batch-cook the proteins. Roast or grill chicken breasts at 400°F until internal temp reaches 165°F.
  2. Drain canned tuna or salmon; mix with Greek yogurt or light mayo.
  3. Sauté tempeh or tofu in a skillet with oil and soy sauce until golden.
Prepare bases
  1. Cook quinoa or brown rice per package instructions; cool before packing.
  2. Wash and dry mixed greens; chop veggies.
Portion for the week
  1. Use meal containers with compartments for separate dressings.
  2. Aim for one main protein portion plus grains or greens.
Assemble
  1. For wraps, layer ingredients in wrap and fold tightly.
  2. For bowls, place grains first, then protein, veggies, and dressing.
Reheat safely
  1. Reheat proteins to 165°F before serving.

Notes

Plan to batch cook proteins on Sunday and prep veggies midweek for easy assembly.