High Protein Office Lunches

Name: High Protein Office Lunches
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 2 cups cooked quinoa; 1 lb grilled chicken breast, sliced; 1 cup cherry tomatoes, halved; 1 avocado, diced; 1/4 cup feta cheese, crumbled; 2 tbsp olive oil; Salt and pepper to taste; 1 can tuna in water, drained; 1/4 cup Greek yogurt; 1 tbsp mustard; 1/4 cup celery, chopped; 1/4 cup red onion, chopped; Salt and pepper to taste; 4 whole wheat wraps

Highlighted under: Healthy & Light

Elevate your lunch game with these high-protein meals perfect for the office.

Created by

Callista Green

Last updated on 2025-12-25T17:31:05.625Z

These high-protein office lunches are designed to keep you fueled and satisfied throughout your busy day. Packed with essential nutrients, they are easy to prepare and perfect for meal prepping!

        Why You Will Love This Recipe
        Quick and easy to prepare in advance
Packed with wholesome ingredients for sustained energy
Versatile options to suit different tastes

      

Nutritional Benefits

High-protein lunches are essential for maintaining energy levels throughout the workday. Protein is a crucial macronutrient that helps in muscle repair, promotes satiety, and aids in weight management. By incorporating protein-rich ingredients in your office lunches, you can avoid the mid-afternoon slump and stay focused on your tasks.

Both chicken and tuna are excellent sources of lean protein. Chicken breast provides about 31 grams of protein per 100 grams, while canned tuna offers around 25 grams per 100 grams. These options not only help you meet your daily protein needs but also support overall health and wellness.

In addition to protein, these recipes are rich in vitamins and minerals. Ingredients like quinoa, cherry tomatoes, and avocado are packed with antioxidants and healthy fats, contributing to better heart health and improved cognitive function. These wholesome ingredients help you feel fuller for longer, reducing the temptation to snack on unhealthy options.

Meal Prep Made Easy

Preparing your lunches in advance is a game changer for busy professionals. Both the Chicken Quinoa Bowl and Tuna Salad Wrap can be easily prepped the night before, allowing you to save time in the morning. Simply store them in airtight containers and grab them when you're ready to head to the office.

These meals can also be customized to your liking. Feel free to swap out the vegetables or add different spices to create a variety of flavors. This versatility not only keeps your meals exciting but also makes it easier to stick to a healthy eating routine.

Another great tip for meal prep is to batch-cook your quinoa and grill extra chicken on the weekends. This way, you’ll have ready-to-go ingredients for multiple lunches throughout the week, making it even easier to enjoy nutritious meals without the hassle.

Storing and Reheating Tips

Ingredients

Chicken Quinoa Bowl

2 cups cooked quinoa
1 lb grilled chicken breast, sliced
1 cup cherry tomatoes, halved
1 avocado, diced
1/4 cup feta cheese, crumbled
2 tbsp olive oil
Salt and pepper to taste

Tuna Salad Wrap

1 can tuna in water, drained
1/4 cup Greek yogurt
1 tbsp mustard
1/4 cup celery, chopped
1/4 cup red onion, chopped
Salt and pepper to taste
4 whole wheat wraps

Feel free to customize these recipes with your favorite vegetables and dressings!

Instructions

Prepare Chicken Quinoa Bowl

In a large bowl, combine cooked quinoa, grilled chicken, cherry tomatoes, avocado, and feta cheese.
Drizzle with olive oil and season with salt and pepper. Toss to combine.

Make Tuna Salad Wrap

In a medium bowl, mix the drained tuna, Greek yogurt, mustard, celery, and red onion. Season with salt and pepper.
Spoon the mixture onto whole wheat wraps and roll tightly.

Enjoy your nutritious high-protein lunches throughout the week!

Flavor Enhancements

Elevate the taste of your Chicken Quinoa Bowl by adding a squeeze of lemon or lime juice. This citrusy addition not only brightens the dish but also enhances the overall flavor profile. You can also experiment with different herbs and spices like cumin, paprika, or fresh basil to personalize your meal.

For the Tuna Salad Wrap, consider adding diced pickles or sliced olives for an extra layer of flavor. A dash of hot sauce or a sprinkle of chili flakes can also give your wrap a spicy kick, perfect for those who enjoy a bit of heat in their meals.

Sustainability Tips

Being mindful of sustainability is crucial in today’s world. When preparing these meals, consider sourcing organic and local ingredients whenever possible. This not only supports local farmers but also reduces your carbon footprint. Opting for sustainably caught tuna is also a great way to make environmentally conscious choices.

Additionally, using reusable containers for your lunches can significantly minimize waste. By avoiding single-use plastic bags or containers, you're making a positive impact on the environment. Remember, small changes in your meal prep routine can lead to big benefits for our planet.

Questions About Recipes

→ Can I substitute chicken with another protein?

Yes, you can use turkey, tofu, or tempeh as an alternative.

→ How long can I store these lunches in the refrigerator?

They can be stored for up to 4 days in an airtight container.

→ Is this recipe suitable for meal prepping?

Absolutely! These meals are perfect for meal prepping and can be made in bulk.

→ Can I add more vegetables to these recipes?

Definitely! Feel free to add your favorite vegetables to enhance flavor and nutrition.