Tasty Scroll : High Protien, Healthy Lunch Breakfast Recipes

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Power-Packed High-Protein Lunches for Work

By Jamie #High Protein Lunches for Work

High-protein lunches for Work are essential for staying energized, focused, and full throughout a busy day. Unlike carb-heavy meals that can cause sluggishness, protein-packed lunches help maintain steady energy levels and improve concentration. Whether you’re at a desk or on your feet, the right lunch can keep you going strong.

High-Protein Lunches for Work

High-Protein Lunches for Work help keep you full, focused, and energized throughout the day. They’re easy to prep, portable, and support overall health and wellness.

High-Protein Lunches for Work

Grilled Chicken Quinoa Bowl

This power-packed bowl is a balanced, high-protein option perfect for busy workdays. With lean grilled chicken, fiber-rich quinoa, and crisp veggies, it’s both filling and fresh.


How to Make: Grill chicken breast with your favorite seasoning. Cook quinoa and let it cool. In a container, layer quinoa, chopped cucumbers, cherry tomatoes, grilled chicken, and a drizzle of olive oil or vinaigrette.
Ingredients:

  • 1 grilled chicken breast

  • ½ cup cooked quinoa

  • ½ cup cherry tomatoes

  • ¼ cucumber, diced

  • 1 tbsp olive oil
    Per Serving: ~400 calories | 30g protein | 28g carbs

Turkey Avocado Wrap

This easy wrap is creamy, protein-rich, and portable—ideal for eating on the go or during a quick lunch break.

Turkey Avocado Wrap
How to Make: Spread hummus on a whole-wheat tortilla, layer with sliced turkey breast, avocado, spinach, and roll it tightly.
Ingredients:

  • 2 oz sliced turkey breast

  • ½ avocado

  • 1 whole-wheat tortilla

  • 1 tbsp hummus

  • A handful of spinach
    Per Serving: ~370 calories | 25g protein | 24g carbs

Tuna Salad Stuffed Avocados

A creative low-carb lunch idea packed with omega-3s and protein, this dish uses avocado as a delicious and nutrient-rich base.


How to Make: Mix canned tuna with Greek yogurt, mustard, chopped celery, and spices. Scoop the mixture into halved avocados.
Ingredients:

  • 1 avocado

  • 1 can of tuna in water (drained)

  • 2 tbsp Greek yogurt

  • 1 tsp mustard

  • 1 tbsp chopped celery
    Per Serving: ~410 calories | 29g protein | 12g carbs

Lentil and Veggie Soup

Hearty, satisfying, and meat-free, this high-protein soup is great for batch cooking and reheating at work.

Lentil and Veggie Soup
How to Make: Sauté onions, garlic, and carrots. Add cooked lentils, vegetable broth, diced tomatoes, and simmer until thick.
Ingredients:

  • ¾ cup cooked lentils

  • ½ cup carrots

  • 1 cup vegetable broth

  • ½ onion

  • ½ cup diced tomatoes
    Per Serving: ~300 calories | 18g protein | 30g carbs

Hard-Boiled Egg Snack Box

A no-fuss lunch you can prep in minutes, this snack box is full of protein and perfect for eating at your desk.


How to Make: Boil eggs ahead of time. In a lunchbox, add two hard-boiled eggs, baby carrots, string cheese, and nuts.
Ingredients:

  • 2 hard-boiled eggs

  • 1 cheese stick

  • ¼ cup baby carrots

  • 1 tbsp almonds
    Per Serving: ~350 calories | 22g protein | 10g carbs

Greek Yogurt Chicken Salad

Creamy and tangy with a healthy twist, this version of chicken salad uses Greek yogurt instead of mayo for extra protein.

Greek Yogurt Chicken Salad
How to Make: Shred cooked chicken and mix with Greek yogurt, grapes, celery, and spices. Serve in lettuce cups or on whole-grain toast.
Ingredients:

  • 1 cup shredded chicken

  • ¼ cup Greek yogurt

  • ¼ cup halved grapes

  • 1 tbsp chopped celery
    Per Serving: ~380 calories | 32g protein | 16g carbs

Tofu Stir-Fry with Brown Rice

A flavorful, plant-based option with plenty of protein and fiber, ideal for warming up in the office microwave.


How to Make: Stir-fry cubed tofu with soy sauce, garlic, and your favorite veggies. Serve over cooked brown rice.
Ingredients:

  • ½ block of firm tofu

  • 1 cup mixed vegetables

  • 1 tbsp soy sauce

  • ½ cup cooked brown rice
    Per Serving: ~390 calories | 20g protein | 34g carbs

Cottage Cheese Power Bowl

This refreshing and easy-to-assemble bowl features high-protein cottage cheese with crunchy and juicy toppings.

Cottage Cheese Power Bowl
How to Make: In a bowl, combine low-fat cottage cheese, cherry tomatoes, sliced cucumbers, and sunflower seeds.
Ingredients:

  • 1 cup low-fat cottage cheese

  • ½ cup cherry tomatoes

  • ½ cucumber, sliced

  • 1 tbsp sunflower seeds
    Per Serving: ~300 calories | 28g protein | 12g carbs

Edamame Quinoa Salad

This cold salad is light, protein-rich, and perfect for meal prep. It’s loaded with plant-based protein and fiber.


How to Make: Mix cooked quinoa with steamed edamame, diced bell peppers, corn, and a light lemon dressing.
Ingredients:

  • ½ cup cooked quinoa

  • ½ cup edamame

  • ¼ cup diced bell pepper

  • ¼ cup corn

  • 1 tbsp lemon juice
    Per Serving: ~330 calories | 21g protein | 30g carbs

Protein Pasta with Pesto Chicken

A comforting, high-protein lunch that’s easy to reheat and keeps you full for hours. Use chickpea or lentil pasta for extra protein.

Protein Pasta with Pesto Chicken
How to Make: Cook protein pasta, toss with grilled chicken and a spoonful of pesto. Add cherry tomatoes for freshness.
Ingredients:

  • 1 cup cooked chickpea pasta

  • ½ grilled chicken breast

  • 1 tbsp pesto

  • ½ cup cherry tomatoes
    Per Serving: ~450 calories | 35g protein | 36g carbs

Conclusion

High Protein Lunches for Work are a smart and satisfying way to stay energized, focused, and full throughout your day. Whether you’re aiming to boost productivity, support fitness goals, or simply avoid the afternoon slump, these meals offer a delicious and practical solution. With so many easy, prep-friendly options—from wraps to power bowls—you can enjoy variety without sacrificing nutrition or convenience.