High Protein Meal Prep Lunch

Name: High Protein Meal Prep Lunch
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 cups cooked quinoa; 1 lb chicken breast, diced; 1 can black beans, rinsed and drained; 1 cup bell peppers, chopped; 1 cup broccoli florets; 1 tsp olive oil; 1 tsp garlic powder; Salt and pepper to taste; 1/4 cup Greek yogurt; 2 tbsp lemon juice; 1 tsp Dijon mustard; Salt and pepper to taste

Highlighted under: Healthy & Light

Fuel your day with this high protein meal prep lunch that is perfect for busy weeks. Packed with nutrients and flavor, it's a meal you can look forward to!

Created by

Rebecca Turner

Last updated on 2025-12-24T19:27:36.673Z

This high protein meal prep lunch is not only easy to make but also incredibly satisfying. With a combination of lean proteins, grains, and vegetables, you can enjoy a nutritious meal any day of the week!

        Why You'll Love This Recipe
        Packed with protein to keep you full and energized
Versatile ingredients that can be swapped based on preference
Easy to make in batches for meal prep convenience

      

Meal Prep Made Easy

Meal prepping can be a game-changer for busy individuals looking to maintain a healthy diet. This high protein meal prep lunch not only saves time but also ensures that you have nutritious meals ready to go for the week. By preparing this dish in advance, you can avoid the temptation of unhealthy fast food options during hectic workdays.

The beauty of meal prep lies in its adaptability. You can customize this recipe based on your dietary preferences, whether you’re looking for vegetarian options or seeking to incorporate more lean proteins. With just a few simple ingredient swaps, you can create a variety of delicious meals that suit your taste and nutritional needs.

Nutritional Benefits

This meal is designed to be nutrient-dense, providing a balanced mix of protein, fiber, and healthy fats. Quinoa serves as an excellent source of complete protein, making it a fantastic base for this dish. Combined with chicken breast, black beans, and a colorful array of vegetables, you’ll be fueling your body with essential nutrients to support your energy levels throughout the day.

Incorporating a variety of vegetables not only adds vibrant color to your meal but also enhances its nutritional profile. Bell peppers and broccoli are rich in vitamins and antioxidants, contributing to overall health and wellness. This high protein meal prep lunch can help you stay satiated and energized, making it easier to tackle your daily activities.

Storage and Reheating Tips

Proper storage is key to ensuring your meal prep remains fresh and delicious throughout the week. After preparing your high protein meal, allow it to cool before transferring it into airtight containers. This will help preserve the flavors and textures of the ingredients. Store in the refrigerator for up to five days, or you can freeze portions for longer shelf life.

When it's time to enjoy your meal, simply reheat it in the microwave for a quick and convenient lunch. If you prefer, you can also reheat it on the stovetop over low heat to maintain the dish’s integrity. Just be sure not to overheat to avoid drying out the chicken and vegetables.

Ingredients

Main Ingredients

2 cups cooked quinoa
1 lb chicken breast, diced
1 can black beans, rinsed and drained
1 cup bell peppers, chopped
1 cup broccoli florets
1 tsp olive oil
1 tsp garlic powder
Salt and pepper to taste

For the Dressing

1/4 cup Greek yogurt
2 tbsp lemon juice
1 tsp Dijon mustard
Salt and pepper to taste

Mix and match your favorite vegetables for variety!

Instructions

Prepare the Chicken

In a skillet, heat olive oil over medium heat. Add diced chicken breast, season with garlic powder, salt, and pepper. Cook until browned and cooked through, about 8-10 minutes.

Cook the Vegetables

Add chopped bell peppers and broccoli florets to the skillet. Sauté for an additional 5-7 minutes until the vegetables are tender.

Combine Ingredients

In a large bowl, combine cooked quinoa, chicken, black beans, and sautéed vegetables. Mix until evenly distributed.

Make the Dressing

In a small bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, salt, and pepper. Adjust seasoning to taste.

Serve

Top the quinoa mixture with the dressing, toss to combine, and portion into meal prep containers.

Store in the refrigerator for up to 5 days.

Customization Ideas

One of the fantastic aspects of this recipe is its versatility. Feel free to swap out the vegetables based on what you have on hand or what’s in season. Zucchini, carrots, or spinach are all excellent alternatives that can provide different flavors and nutrients to your meal prep.

For those who prefer a vegetarian option, consider substituting the chicken with chickpeas or tofu. Both options will still provide a hearty protein source while keeping the dish satisfying and nutritious.

Pairing Suggestions

To enhance your meal, consider serving it with a side of fresh fruit or a simple green salad. This not only adds more fiber to your meal but also introduces additional vitamins and minerals. A light vinaigrette can complement the flavors of your high protein lunch beautifully.

For those looking to spice things up, a sprinkle of feta cheese or a dollop of your favorite hot sauce can add an exciting twist. These toppings can elevate the meal and make it even more enjoyable.

Questions About Recipes

→ Can I use tofu instead of chicken?

Yes! Tofu works great as a plant-based protein alternative.

→ How long can I store this meal prep in the fridge?

You can store it in an airtight container for up to 5 days.

→ Can I freeze the meal prep?

Yes, you can freeze the meal prep for up to 3 months. Just make sure to thaw it properly before reheating.

→ What other vegetables can I add?

You can add zucchini, spinach, or carrots based on your preferences!