15 High Protein Lunches You Can Prep for the Week

If you struggle to make a nutritious midday meal like I do, you’ll want these lunch recipes you can prep ahead! You’ll see some themes of salads, soups, and sheet pan meals because they are easy to prep, store well, and can be packed or reheated when you’re ready for lunch.

Southwest Salad

The classic southwest salad gets a modern makeover! Greens are topped with spiced chickpeas, tomatoes, grilled chicken, sharp cheddar, guacamole, and tortilla chips so that each bite is full of flavor. Prep everything ahead and store separately.

Get the Recipe: Southwest Salad.

Veggie Minestrone

You’ll love this healthy soup recipe! Loaded with vegetables (8 different ones to be exact) and beans (3 different types) this minestrone soup simmers away in a rich tomato broth and is both hearty and healthy at the same time. It’s cozy, comforting, delicious, and nutritious on a cold day.

Get the Recipe: Minestrone Soup.

Sheet Pan BBQ Tofu and Vegetables

This baked BBQ tofu is combined with broccoli, peppers, sweet potatoes, a BBQ dry rub, and your favorite BBQ sauce for the ultimate vegetarian sheet pan dinner! It’s a complete and easy meal all in one simple dish that’s loaded with flavor.

Get the Recipe: Sheet Pan BBQ Tofu and Vegetables.

Quinoa Black Bean Salad

Best Black Bean Quinoa Salad Recipe — Photo Credit: My Everyday Table.

This black bean quinoa salad recipe should be on the top of your recipes-to-make list! It’s light and bright, satisfying and nutritious, and loaded with plant-based protein and fiber, all with tons of layered flavor. Because it can be made ahead, it’s a great salad for everything from picnics to summer cookouts to healthy meal prep salads to get you through the week.

Get the Recipe: Black Bean Quinoa Salad.

Slow Cooker Turkey Squash Chili

turkey black bean chili — Photo Credit: My Everyday Table.

This slow cooker butternut squash chili recipe is exactly what you need to make the next time you find yourself craving something nutritious, delicious, and super filling. It has a delicious sweet and savory flavor and is easily customizable when served with a variety of toppings. Heat and top for a quick lunch.

Get the Recipe: Slow Cooker Turkey Squash Chili.

Plant-Based Sheet Pan Ranch Bowls

You don’t have to be vegan to love this healthy plant-based sheet-pan ranch bowl! This recipe features roasted ranch potatoes, tofu, whole grains, vegetables, and a creamy non-dairy ranch dressing. It’s also a delicious meal prep recipe for when you have a busy week ahead.

Get the Recipe: Plant-Based Sheet Pan Ranch Bowls.

Best Chicken Salad

The best part of this rotisserie chicken salad recipe? The TEXTURE! Instead of big chunks of chicken and celery, everything is processed together into a pate-like texture that is absolutely perfect. It’s perfect scooped up with crackers and fresh vegetables, stuffed into tomatoes, or in between two slices of good bread for a classic sandwich.

Get the Recipe: Best Chicken Salad.

Taco Salad

If you love a classic taco salad, you will always be happy to see this recipe on the menu. It’s quick, easy, and always hits the spot. Ground beef cooks super fast, making it a great weeknight option. Prep components and store them separately. Reheat ground beef before making salad.

Get the Recipe: Easy Taco Salad.

Cabbage Vegetable Soup

A pot of veggie soup with cabbage. — Photo Credit: xoxo Bella.

This cabbage and vegetable soup is loaded with veggies and has a flavorful broth. Add beans or shredded chicken for a protein boost and you’ll have nutritious lunches all week.

Get the Recipe: Cabbage Vegetable Soup.

Cowboy Caviar

Don’t tell the party guests that this bean dip is secretly super-nutritious – it is bound to be gobbled up based on flavor alone! Made with a colorful mix of fresh vegetables, two types of beans, and a tangy dressing, it’s hard to stop eating this dip! Serve with tortilla chips or crackers for an easy lunch.

Get the Recipe: Cowboy Caviar.

Chicken Vegetable Soup

A pot of chicken and veggie soup with a spoon lifting a serving. — Photo Credit: Diethood.

Shredded chicken meat, carrots, celery, and onions with rice and spinach make for an ultra-nutritious soup! You will love this aromatic and colorful comfort food dish on cold weather days. Make it ahead so you have a filling lunch in minutes.

Get the Recipe: Chicken Vegetable Soup.

Italian Lentil Soup

Three bowls of lentil soup with herbs over the top. — Photo Credit: Eating Around Italy.

This hearty soup is made without meat, but it is so filling and cozy. With lentils and canned tomatoes, this easy soup is easy to prep and you’ll have satisfying lunches for the week.

Get the Recipe: Italian Lentil Soup.

Mediterranean Dense Bean Salad

When you’re in the mood for a salad that’s incredibly delicious, fun to eat, and super nutritious, this garbanzo bean salad is what you’re going to want to make! Made with crunchy and fresh veggies, satisfying garbanzo beans, and a homemade vinaigrette, this salad can be prepped ahead for quick and healthy lunches.

Get the Recipe: Garbanzo Bean Salad.

Mediterranean Orzo Salad

You’ll love this Greek orzo pasta salad with bright, fresh flavors and satisfying, salty bites! It’s made with classic Greek ingredients like crunchy and crisp cucumbers, juicy tomatoes, briny olives, salty feta, and fresh dill. Everything is tossed with tender pasta and a red wine vinaigrette for a salad that’s utterly delicious.

Get the Recipe: Greek Orzo Salad.

Lentil Soup

Make a pot of fragrant and delicious soup with brown lentils, vegetables and tomatoes. This healthy soup needs only 25 minutes of cooking time for a fast and filling dish. Serve this for lunch or dinner on a cold day for instant comfort food.

Get the Recipe: Lentil Soup.