High Protein Meal Prep Lunch

Name: High Protein Meal Prep Lunch
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 pound boneless, skinless chicken breast; 1 tablespoon olive oil; 1 teaspoon garlic powder; 1 teaspoon paprika; Salt and pepper to taste; 1 cup quinoa; 2 cups water or chicken broth; 1 tablespoon lemon juice; Salt to taste; 1 cup broccoli florets; 1 cup bell peppers, diced; 1 cup cherry tomatoes, halved

Highlighted under: Healthy & Light

This high protein meal prep lunch is perfect for those looking to fuel their day with nutritious and satisfying ingredients. Prepare it in advance for a week of healthy eating!

Created by

Lucy Bennett

Last updated on 2025-12-24T11:39:36.298Z

This high protein meal prep lunch is not only delicious but also packed with nutrients to keep you energized throughout your day.

        Why You'll Love This Recipe
        Packed with lean protein to keep you full and satisfied
Versatile ingredients that can be customized to your taste
Perfect for meal prepping to save time during the week

      

Meal Prep Benefits

Meal prepping is an efficient way to ensure you have nutritious meals ready to go throughout the week. By dedicating a few hours on the weekend, you can save time, reduce stress, and maintain a healthy diet. This high protein meal prep lunch not only saves you time but also keeps you on track with your dietary goals.

By preparing this meal in advance, you can avoid the temptation of unhealthy fast food or takeout when hunger strikes. Instead, you’ll have a delicious, homemade option waiting for you. Plus, meal prepping can help you manage portion sizes, leading to better control over your calorie intake and maintaining a balanced diet.

Customizing Your Meal Prep

One of the best aspects of this high protein meal prep lunch is its versatility. Feel free to swap out the chicken for other lean proteins like turkey, tofu, or chickpeas to suit your dietary preferences. Additionally, you can change the vegetables according to what's in season or what you have on hand, ensuring your meals are always fresh and exciting.

You can also experiment with different spices and herbs to create new flavor profiles. Whether you prefer a Mediterranean twist with feta and olives or a spicy kick with chili flakes, the options are endless. This flexibility allows you to customize your meals to keep your palate engaged while meeting your nutritional needs.

Storage and Reheating Tips

Proper storage is crucial for maintaining the freshness and quality of your meal prep lunches. Use airtight containers to keep the chicken, quinoa, and vegetables separate until you’re ready to eat. This will help retain their textures and flavors. Refrigerate the meals for up to five days, or freeze portions for longer storage.

When it comes time to enjoy your meal, reheating is quick and easy. You can microwave your lunch for 2-3 minutes or heat it up in a skillet over medium heat. Just ensure that the chicken reaches an internal temperature of 165°F (74°C) for safe consumption. With these tips, your meal prep will be as convenient as it is delicious.

Ingredients

For the Chicken

1 pound boneless, skinless chicken breast
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste

For the Quinoa

1 cup quinoa
2 cups water or chicken broth
1 tablespoon lemon juice
Salt to taste

For the Vegetables

1 cup broccoli florets
1 cup bell peppers, diced
1 cup cherry tomatoes, halved

Adjust the vegetables according to your preferences!

Instructions

Cook the Chicken

Preheat the oven to 400°F (200°C). In a bowl, mix olive oil, garlic powder, paprika, salt, and pepper. Coat the chicken breasts with the mixture and place them on a baking sheet.

Bake for 25-30 minutes until cooked through.

Prepare the Quinoa

While the chicken is baking, rinse the quinoa under cold water. In a saucepan, combine quinoa, water or broth, lemon juice, and salt. Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes or until the liquid is absorbed.

Sauté the Vegetables

In a skillet over medium heat, sauté the broccoli and bell peppers for 5-7 minutes until tender. Add the cherry tomatoes and cook for an additional 2 minutes.

Assemble the Meal Prep

Once everything is cooked, slice the chicken and divide it among meal prep containers. Add a portion of quinoa and sautéed vegetables to each container. Let cool before sealing.

Store in the refrigerator for up to 5 days!

Nutritional Information

This high protein meal prep lunch is designed to be not only satisfying but also nutritionally balanced. With a solid portion of lean protein from chicken and complex carbohydrates from quinoa, it provides the fuel needed for a busy day. Each serving offers a healthy dose of essential nutrients, making it an excellent choice for anyone looking to maintain energy levels and support muscle recovery.

Incorporating a variety of colorful vegetables like broccoli, bell peppers, and cherry tomatoes adds vitamins, minerals, and antioxidants to the meal. This combination not only enhances the meal's nutritional profile but also contributes to overall health and well-being.

Serving Suggestions

To elevate your high protein meal prep lunch, consider adding a side of fresh greens or a simple salad drizzled with olive oil and balsamic vinegar. This will enhance the meal's flavor and provide an extra crunch, making it even more satisfying. You can also serve it with a side of Greek yogurt or hummus for a creamy finish.

For an added flavor boost, try topping your quinoa with a sprinkle of feta cheese or a squeeze of fresh lemon juice just before serving. This small addition can brighten up the dish and make it even more enjoyable.

Questions About Recipes

→ Can I use a different type of protein?

Yes, you can substitute chicken with turkey, tofu, or chickpeas.

→ How long does this meal last in the fridge?

These meal prep containers can last up to 5 days in the refrigerator.

→ Can I freeze this meal prep?

Yes, you can freeze the meal for up to 3 months. Just make sure to separate the components.

→ What can I add for extra flavor?

Try adding your favorite herbs, spices, or a drizzle of your favorite sauce before serving.