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Top 8 High Protein, Cold Meal Prep Ideas

Beat the afternoon slump with a high protein lunch packed with the nutrients you need to get through a busy workday. Even if you are not bulking up, protein is essential in keeping your energy level stable. It also regulates your appetite and keeps you full and satisfied longer. Read on to learn about 9 high protein lunches for when you need that extra boost of energy during a hectic work week.

Easy High Protein Lunch Ideas To Get You Through A Busy Work Week

1. Salmon and Soya Bean Salad

This light yet satisfying salad recipe takes only 15 minutes to prepare and 10 minutes to cook. It is packed with high-protein diet foods such as eggs, soya beans, and lentils. The poached salmon in the recipe is also an excellent source of protein and omega-3.

2. Kale Turkey Wraps

Keep this turkey wrap recipe low-calorie by swapping bread with Tuscan kale or cabbage. This high protein, low carb lunch idea has 28 grams of protein at only 291 calories per serving. It is easy to prepare, too. Simply top kale with a slice of deli turkey, red onion, and pear slices. Add dijon mustard and roll into a wrap. You may also add a little bit of cranberry sauce if desired.

3. Greek Yogurt Egg Salad Sandwich

Lighten up the classic egg salad by replacing mayonnaise with Greek yogurt. This particular recipe uses only 1 tablespoon of mayonnaise but you can skip it altogether and just add more yogurt and some mashed avocado. Add a little bit of dill for a hint of freshness and serve the sandwiches with arugula and tomatoes.

4. Power Protein Salad

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This vegan recipe has 30 grams of complete protein per serving. It is packed with protein superfoods such as quinoa, kidney beans, chickpeas, edamame, and almonds. You may substitute quinoa with Isopasta rice if you want to keep it high protein and low carb. You may also add other nuts and seeds into the salad for extra protein and a boost of flavor.

5. Sesame Chicken Kale Salad

Add a new twist to your chicken salad by adding pan-cooked sweet potato wedges, apples, and cucumbers. This recipe uses kale but if you are not a fan, you can replace the kale with other greens such as spinach, chard, arugula, or mesclun.

6. Avocado and Poached Egg Quinoa Bowl


If you are looking for a healthy, low-calorie alternative to rice, the answer is quinoa. This superfood contains all nine essential amino acids and is an excellent source of iron, fiber, and B vitamins. Quinoa is also a great meal prepping ingredient because it stores well in the refrigerator. It does not easily get soggy or sticky, unlike other grains. Here is a quinoa bowl recipe that you can easily whip up in 10 minutes. Isopasta rice also makes for a good substitute for quinoa at only 7 grams of carbohydrates for every serving. Despite the recipe calling for it to be eaten warm, you may just as easily enjoy it cold. Tasty!

7. Tuna, Apple, and Avocado Wrap

This crunchy tuna wrap recipe is guaranteed to keep you full and satisfied until dinner. To make the tuna salad, combine chopped apple, tuna, parsley, and cumin in a bowl. Arrange some avocado slices in a whole-wheat tortilla, top with the tuna salad, and your high protein lunch is ready!

8. Tangy Shrimp Lettuce Wraps

This recipe is perfect for those who love seafood salad dishes without all the extra calories. In this light, delicious shrimp salad, mayonnaise is replaced with a creamy, protein-rich Greek yogurt. To wake up your palate, tangy Creole mustard and a little Tabasco is added. For texture, hard boiled eggs and scallions compliment those succulent shrimp.

How much protein do you need in your diet? Learn the answer to that question by watching this video:

A high protein lunch will help keep your energy stable throughout the day. Protein helps you feel full and satiated longer and as a result, you are more energized and focused to take on your tasks during a busy day. For serious meal preppers, storing these high protein meals in the right container will help keep your lunch fresh and great-tasting throughout the day. With the right meal prep container, great taste will never be sacrificed for good health.

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