Simple High-Protein Meal Prep: 4 Easy Lunches to Fuel Your Week
Let’s be honest—lunch can be one of the hardest meals to plan. Whether you’re juggling work, kids, or just trying to get something on the table before your next meeting, it’s easy to reach for whatever is quickest (even if that means surviving on caffeine and a handful of crackers).
But here’s the thing: your body and hormones thrive on protein. Skipping meals or relying on carb-heavy, low-protein options can leave you feeling sluggish, hangry, and struggling with blood sugar crashes.
That’s why this week, I’m bringing you four easy, high-protein lunches that take the guesswork out of meal planning. These meals are simple, nutrient-dense, and easy to prep, so you can stay fueled and energized all week long.
This Week’s High Protein Lunch Plan
Meal 1: Motherland’s Chicken Salad
This staple chicken salad is packed with protein, healthy fats, and fiber to keep you full and satisfied. Serve it on gluten-free bread, in lettuce wraps, or in corn tortillas for a quick and versatile meal.
Ingredients:
Rotisserie chicken, deboned and chopped (or two cooked chicken breasts)
½ cup mayo (I love Primal Kitchen!)
1 cup grapes, sliced and halved
¼ cup pecans or walnuts
¼ cup honey, agave, or maple syrup
1 celery stalk, chopped
½ red onion, finely chopped
Salt + pepper to taste
Instructions:
Add all ingredients to a bowl and mix until well combined.
Serve however you like—in lettuce wraps, on gluten-free bread, or in corn tortillas.
💡 Why it’s great: 30g+ protein per serving, gut-friendly, and balanced with healthy fats and fiber.
Meal 2: Southwest Chicken & Avocado Bowl
This quick, Tex-Mex-inspired bowl is high in protein, fiber, and flavor—ready in under 10 minutes!
Ingredients:
1 lb cooked shredded or diced chicken
1 cup cooked brown rice or quinoa
1 cup black beans, drained and rinsed
½ avocado, diced
½ cup cherry tomatoes, halved
¼ cup shredded cheese (optional)
1 tbsp lime juice
1 tbsp olive oil
½ tsp cumin
½ tsp chili powder
Salt + pepper to taste
Instructions:
Toss all ingredients together in a bowl.
Drizzle with lime juice and olive oil for a fresh, zesty flavor.
Serve warm or cold—your call!
💡 Why it’s great: 35g+ protein per serving, fiber-rich, and packed with healthy fats for steady energy.
Meal 3: Protein-Packed Egg & Avocado Toast
Eggs aren’t just for breakfast—this quick 5-minute meal is packed with protein, healthy fats, and fiber to keep your blood sugar stable.
Ingredients:
2 boiled eggs, sliced
1 slice sourdough or sprouted grain toast
½ avocado, mashed
Everything bagel seasoning (or sea salt + chili flakes)
Instructions:
Toast the bread and spread mashed avocado on top.
Layer with sliced boiled eggs and sprinkle with seasoning.
💡 Why it’s great: 20g+ protein per serving, hormone-friendly, and quick to prep ahead.
Meal 4: High-Protein Tuna Salad Wrap
A light but satisfying protein-packed wrap that’s quick, easy, and loaded with healthy fats.
Ingredients:
1 can (5 oz) wild-caught tuna in water, drained
2 tbsp Greek yogurt
2 tbsp hummus
1 tbsp olive oil
1 large whole grain wrap or Siete tortilla
Mixed greens
¼ cup cucumber, diced
¼ avocado, sliced
Instructions:
In a bowl, mix tuna, Greek yogurt, hummus, and olive oil until well combined.
Lay out the wrap and add mixed greens, cucumber, and avocado.
Spread the tuna mixture on top and wrap tightly.
💡 Why it’s great: 35g+ protein per serving, anti-inflammatory, and packed with healthy fats.
Complete Grocery List
Protein:
1 rotisserie chicken (or 2 cooked chicken breasts)
1 lb cooked shredded or diced chicken
1 can (5 oz) wild-caught tuna in water
4 eggs
Produce:
1 cup grapes
1 celery stalk
½ red onion
½ avocado (x2)
½ cup cherry tomatoes
¼ cup cucumber
1 lime
Mixed greens
Pantry:
½ cup mayo (Primal Kitchen recommended)
¼ cup pecans or walnuts
¼ cup honey, agave, or maple syrup
1 cup brown rice or quinoa
1 cup black beans, drained and rinsed
¼ cup shredded cheese (optional)
1 large whole grain wrap or Siete tortilla
Condiments & Cooking Fats:
Olive oil
Greek yogurt
Hummus
Spices & Seasonings:
Everything bagel seasoning
Cumin
Chili powder
Salt + pepper
Final Thoughts: Keep It Simple & Protein-Packed
Lunch doesn’t have to be complicated. These high-protein meals are designed to be quick, nourishing, and easy to prep so you can stay fueled and feel your best all week long.
Check out our free Happy Hormones Recipe Guide and save this blog for your next grocery haul.
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