18 High-Protein Packed Lunch Box Ideas for Adults

Grilled Chicken and Quinoa Salad

This light yet satisfying salad is perfect for a midday protein boost.

Ingredients:

• 1 cup of quinoa
• 2 grilled chicken breasts, sliced
• 1 cup of cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup of feta cheese, crumbled
• 2 tablespoons of olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• A handful of fresh parsley, chopped

Cooking method:

1. Cook quinoa according to package instructions and let it cool.
2. In a large bowl, combine the cooked quinoa, grilled chicken, cherry tomatoes, cucumber, and feta cheese.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Garnish with fresh parsley before serving.

Spicy Tofu and Edamame Stir-Fry

Give your lunch a spicy twist with this protein-rich stir-fry.

Ingredients:

• 1 block of tofu, cubed
• 1 cup of edamame, shelled
• 2 tablespoons of soy sauce
• 1 tablespoon of sesame oil
• 1 tablespoon of sriracha
• 2 cloves of garlic, minced
• 1 bell pepper, sliced
• 2 green onions, chopped

Cooking method:

1. In a pan, heat sesame oil and add minced garlic.
2. Add tofu cubes and cook until golden brown.
3. Stir in bell pepper and edamame, cooking for 5 more minutes.
4. Mix soy sauce and sriracha together, then pour over the tofu and vegetables.
5. Cook for another 2 minutes and garnish with green onions.

Turkey and Hummus Wrap

This easy-to-make wrap is full of flavor and perfect for a quick lunch.

Ingredients:

• 2 whole-grain wraps
• 4 slices of turkey breast
• 1/2 cup of hummus
• 1/2 avocado, sliced
• Handful of baby spinach
• A pinch of paprika

Cooking method:

1. Spread hummus over each wrap evenly.
2. Layer turkey slices, avocado, and spinach on top.
3. Sprinkle with paprika for an extra kick.
4. Roll the wrap tightly and slice in half before serving.

Lentil and Veggie Bowl

A wholesome, plant-based high-protein meal that will keep you full.

Ingredients:

• 1 cup of cooked lentils
• 1/2 cup of cherry tomatoes, halved
• 1/2 cup of cucumber, chopped
• 1/4 cup of red onion, chopped
• 1/4 cup of feta cheese, crumbled
• 2 tablespoons of balsamic vinaigrette
• Fresh basil leaves for garnish

Cooking method:

1. In a bowl, combine cooked lentils, cherry tomatoes, cucumber, red onion, and feta cheese.
2. Drizzle with balsamic vinaigrette and toss gently.
3. Garnish with fresh basil before serving.

Egg Salad Stuffed Peppers

A delightful twist on the classic egg salad, served within a crisp pepper.

Ingredients:

• 3 hard-boiled eggs, chopped
• 2 tablespoons of Greek yogurt
• 1 teaspoon of Dijon mustard
• Salt and pepper to taste
• 2 bell peppers, halved and seeds removed
• Chives for garnish

Cooking method:

1. In a bowl, mix together hard-boiled eggs, Greek yogurt, Dijon mustard, salt, and pepper.
2. Spoon the egg mixture into the halved bell peppers.
3. Garnish with chopped chives and serve chilled.

Quinoa and Black Bean Salad

Packed with flavors and nutrients, this salad is a vegan-friendly protein powerhouse.

Ingredients:

• 1 cup of quinoa, cooked
• 1 can of black beans, rinsed and drained
• 1 red bell pepper, diced
• 1/2 cup of corn, cooked
• 1/4 cup of cilantro, chopped
• Juice of 1 lime
• 2 tablespoons of olive oil
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine cooked quinoa, black beans, red bell pepper, corn, and cilantro.
2. Mix together lime juice, olive oil, salt, and pepper in a separate bowl.
3. Pour the dressing over the salad and toss well.

Smoked Salmon and Cream Cheese Bagel

A classic bagel sandwich with a high-protein twist.

Ingredients:

• 2 whole-grain bagels
• 4 ounces of smoked salmon
• 4 tablespoons of cream cheese
• 1/2 red onion, thinly sliced
• Capers, to taste
• Lemon wedges, for serving

Cooking method:

1. Slice the bagels in half and spread cream cheese on each side.
2. Layer smoked salmon and red onion slices on top.
3. Sprinkle capers over the salmon and serve with lemon wedges.

Chickpea and Avocado Sandwich

This vegan sandwich is creamy, satisfying, and loaded with protein.

Ingredients:

• 1 can of chickpeas, rinsed and mashed
• 1 avocado, mashed
• 1 tablespoon of lime juice
• Salt and pepper to taste
• Whole-grain sandwich bread
• Leafy greens for garnish

Cooking method:

1. In a bowl, mix together mashed chickpeas, avocado, lime juice, salt, and pepper.
2. Spread the chickpea mixture on a slice of bread.
3. Top with leafy greens and another slice of bread.

Greek Yogurt and Berry Parfait

A delicious and protein-packed sweet treat to round out your lunch.

Ingredients:

• 1 cup of Greek yogurt
• 1/2 cup of mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup of granola
• Honey, to drizzle

Cooking method:

1. Layer Greek yogurt, mixed berries, and granola in a serving glass.
2. Drizzle honey over the top.
3. Repeat layers and serve chilled.

Shrimp and Avocado Salad

A refreshing salad that combines juicy shrimp with creamy avocado.

Ingredients:

• 1 pound of shrimp, cooked and peeled
• 1 avocado, sliced
• 1 cup of cherry tomatoes, halved
• 1/4 cup of red onion, thinly sliced
• 2 tablespoons of lime juice
• 1 tablespoon of olive oil
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine shrimp, avocado, cherry tomatoes, and red onion.
2. In a small bowl, mix lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss gently before serving.