Tired of the Same Lunch on Repeat?

Here’s how to prep high protein lunch ideas that actually keep you full more than 2 hours.

Trying to eat healthier (and save $$) but bored to tears with your “sad desk salad” or starving and elbow deep in the goldfish crackers by the time you get home?
You need a balanced, high-protein lunch you can grab without thinking — so you’re not standing in the kitchen at 9 p.m. throwing something together after an already jam-packed day.

Because let’s be real: weeknights are already a juggle of workouts, emails, making dinner, and chauffeuring kids (or yourself) around.

Why high-protein lunches are a game-changer

A solid lunch isn’t just about avoiding the hangry 3 p.m. slump — it helps keep your energy steady, supports muscle health, and can even make it easier to manage weight and cravings.

All balanced to boost your energy, tame hunger hormones, and keep your gut and metabolism happy — with zero boring chicken-and-broccoli vibes. Bonus: they’re all easy to batch cook or at least partially prep ahead, so you can have more ease and hours in your week.

1. Easy Egg Roll in a Bowl
One of my go-to meal preps! It’s quick, tasty, and the leftovers hold up for days. I swap in regular soy sauce for coconut aminos.

2. Carne Asada Burrito Bowls
A little spicy, all the textures, and plenty of protein + low-carb veg to keep you fueled. I cut the farro to 1/3 cup (uncooked) since the corn adds extra carbs — or try quinoa/wild rice if that’s what’s in your pantry.

3. Quick Salmon Burgers with Magic Sauce
Salmon = anti-inflammatory fats that your metabolism and immune system will thank you for. A nice break from chicken overload. Try them over zucchini noodles or a garlicky cauliflower mash (steam cauli rice, blend with butter, garlic, S+P, lemon juice).

4. Turkey Cheeseburger Soup
Cozy, family-friendly, and super filling without the carb crash. I skip the potatoes, use an entire head of cauliflower, and keep the real cheese for max flavour and creaminess.

5. Quick Beef and Broccoli Meal Prep
A takeout favourite made lighter and lunch-ready. Use 1/3 cup uncooked rice or swap in cauliflower rice for more micronutrients and 40+ metabolism-friendly carb portions.

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