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: 1 lb chicken breast, diced; 1 cup quinoa, rinsed; 2 cups chicken broth; 1 tablespoon olive oil; 1 teaspoon garlic powder; 1 teaspoon paprika; Salt and pepper to taste; 2 cups broccoli florets; 1 bell pepper, diced; 1 cup cherry tomatoes, halved; 1 tablespoon balsamic vinegar; Fresh parsley, chopped (optional); Lemon wedges (optional)

Highlighted under: Healthy & Light

This high protein meal prep lunch is perfect for those looking to fuel their day with nutritious and satisfying ingredients.

Created by

Brittany Shaw

Last updated on 2025-12-24T13:33:32.142Z

This high protein meal prep lunch is not only delicious but also packed with nutrients. Ideal for busy weekdays, it ensures you have healthy meals ready to go!

        Why You'll Love This Recipe
        Packed with lean protein to keep you full longer
Versatile ingredients that can be easily customized
Perfect for meal prep, saving you time during the week

      

Nutritional Benefits

This high protein meal prep lunch is designed to provide you with a balanced combination of macronutrients. The chicken breast serves as a lean source of protein, essential for muscle repair and growth. Coupled with quinoa, which is a complete protein containing all nine essential amino acids, this meal keeps you satiated throughout the day.

Including a variety of colorful vegetables adds not only visual appeal but also a wealth of vitamins and minerals. Broccoli, bell peppers, and cherry tomatoes are rich in antioxidants and fiber, supporting overall health and digestion. This meal helps you meet your daily nutritional goals while keeping your energy levels high.

Meal Prep Made Easy

Meal prepping can save you time and reduce stress during busy weekdays. By dedicating a couple of hours on the weekend to prepare your meals, you ensure that you have healthy options readily available. This recipe is straightforward and can be easily multiplied to suit your weekly needs.

Storing your meals in individual containers not only helps with portion control but also makes it easy to grab and go. Whether you’re heading to the office or enjoying lunch at home, having a nutritious meal prepped in advance ensures you won’t reach for unhealthy snacks out of convenience.

Customization Options

One of the best aspects of this high protein meal prep lunch is its versatility. You can easily swap out the chicken for turkey, tofu, or chickpeas to accommodate different dietary preferences. Similarly, the vegetables can be adjusted based on what’s in season or what you have on hand, making this dish a flexible option for any palate.

For added flavor, consider experimenting with different spices or marinades. A dash of cumin or a splash of soy sauce can elevate the taste profile, while fresh herbs can add a burst of freshness. The possibilities are endless, allowing you to enjoy this meal prep recipe in various forms throughout the week.

Ingredients

For the Chicken and Quinoa

1 lb chicken breast, diced
1 cup quinoa, rinsed
2 cups chicken broth
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste

For the Vegetables

2 cups broccoli florets
1 bell pepper, diced
1 cup cherry tomatoes, halved
1 tablespoon balsamic vinegar

For Serving

Fresh parsley, chopped (optional)
Lemon wedges (optional)

Combine these ingredients for a well-balanced meal prep option.

Instructions

Cook the Quinoa

In a medium saucepan, combine quinoa and chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until liquid is absorbed. Fluff with a fork.

Cook the Chicken

While the quinoa cooks, heat olive oil in a skillet over medium heat. Add diced chicken, garlic powder, paprika, salt, and pepper. Cook for about 10-12 minutes until chicken is cooked through.

Roast the Vegetables

Preheat the oven to 400°F (200°C). Toss broccoli, bell pepper, and cherry tomatoes with balsamic vinegar, salt, and pepper. Spread on a baking sheet and roast for 15-20 minutes.

Assemble the Meal Prep

Divide the quinoa, chicken, and roasted vegetables into meal prep containers. Top with fresh parsley and lemon wedges if desired.

Store in the refrigerator for up to 5 days.

Storage Tips

To keep your meal prep lunch fresh, store it in airtight containers in the refrigerator. Properly stored, these meals can last up to four days without compromising flavor or texture. If you’d like to extend their shelf life, consider freezing portions for up to three months.

When reheating, add a splash of water or broth to prevent the quinoa from drying out. Microwave or heat on the stovetop until warmed through. This ensures that your meal remains delicious and enjoyable, even days after preparation.

Serving Suggestions

This high protein meal prep lunch can be served as is or paired with a side salad for extra greens. A light vinaigrette can complement the roasted vegetables beautifully. For a heartier option, serve it alongside whole grain bread or a small baked potato.

Garnishing with fresh lemon juice not only enhances the flavor but also adds a refreshing tang. You can also drizzle a bit of your favorite dressing over the top just before serving to elevate the taste experience even further.

Questions About Recipes

→ Can I use other types of protein?

Yes, you can substitute chicken with turkey, tofu, or beans for a vegetarian option.

→ How long can I store these meal prep containers?

They can be stored in the refrigerator for up to 5 days.

→ Can I freeze the meal prep?

Yes, you can freeze the cooked chicken and quinoa. Just ensure to thaw before reheating.

→ What can I add for extra flavor?

You can add spices like cumin or herbs like thyme for additional flavor.