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: 2 cups cooked quinoa; 1 lb grilled chicken breast, diced; 1 cup black beans, rinsed and drained; 1 cup bell peppers, diced; 1 cup broccoli florets; 1/4 cup red onion, finely chopped; 1/4 cup fresh cilantro, chopped; 1/4 cup lime juice; 1 tablespoon olive oil; Salt and pepper to taste

Highlighted under: Healthy & Light

This high protein meal prep lunch is perfect for anyone looking to fuel their day with nutritious ingredients while saving time during the week.

Created by

Brittany Shaw

Last updated on 2025-12-24T13:36:37.442Z

This high protein meal prep lunch is designed for those who want to maintain a healthy diet while managing their time effectively. Packed with lean protein, colorful vegetables, and wholesome grains, this meal will keep you satisfied throughout the day.

        Why You'll Love This Recipe
        Delicious combination of flavors and textures
Makes meal prepping a breeze with easy-to-follow steps
Healthy and filling, perfect for busy weekdays

      

Nutritional Benefits

This High Protein Meal Prep Lunch is not just a convenient option for busy days; it’s also packed with nutrients that support your health. With quinoa as a base, you’re getting a complete protein that contains all nine essential amino acids. Coupled with grilled chicken and black beans, this meal is a powerhouse of protein, making it perfect for muscle repair and growth. The combination of these ingredients will keep you satiated longer, reducing the likelihood of mid-afternoon snacking.

The colorful vegetables in this recipe, such as bell peppers and broccoli, add not only vibrant colors but also a wealth of vitamins and minerals. Bell peppers are particularly high in vitamin C, which boosts your immune system, while broccoli is rich in fiber and antioxidants. Together, these ingredients create a balanced meal that nourishes your body while satisfying your taste buds.

Time-Saving Meal Prep Tips

Meal prepping can save you a significant amount of time during the week, allowing you to focus on other priorities without sacrificing healthy eating. To streamline the process, consider cooking your quinoa and chicken in batches. Both can be easily prepared in advance and stored in the refrigerator, ready to be mixed with fresh vegetables at a moment's notice. This not only saves time but also ensures that you have a nutritious meal ready to go whenever you need it.

Another great tip is to use pre-chopped vegetables or frozen options to cut down on prep time. Many grocery stores offer pre-diced bell peppers and ready-to-steam broccoli, making it even easier to assemble your meal prep containers. By planning ahead and being strategic about your ingredient choices, you can make healthy eating a seamless part of your busy lifestyle.

Customizing Your Meal Prep

Ingredients

Gather all the ingredients before you start cooking to ensure a smooth preparation process.

Ingredients for High Protein Meal Prep Lunch

2 cups cooked quinoa
1 lb grilled chicken breast, diced
1 cup black beans, rinsed and drained
1 cup bell peppers, diced
1 cup broccoli florets
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
1/4 cup lime juice
1 tablespoon olive oil
Salt and pepper to taste

Once you have all the ingredients, you are ready to start cooking!

Instructions

Follow these steps carefully to ensure your meal prep is successful and delicious.

Prepare the Quinoa

Rinse the quinoa under cold water. In a medium pot, combine quinoa with 4 cups of water and bring to a boil. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed.

Fluff with a fork and set aside.

Cook the Chicken

In a skillet over medium heat, add olive oil. Season the diced chicken breast with salt and pepper, then cook until golden brown and cooked through, about 7-10 minutes. Remove from heat and let cool.

Prepare the Vegetables

In a large bowl, combine the cooked quinoa, grilled chicken, black beans, bell peppers, broccoli, red onion, and cilantro. Drizzle with lime juice and mix well to combine.

Portion the Meal

Divide the mixture into meal prep containers. Store in the refrigerator for up to 4 days, reheating as needed.

Enjoy your meal prep lunches throughout the week!

Storage Tips

Proper storage is key to ensuring the longevity and freshness of your meal prep. After preparing your High Protein Meal Prep Lunch, divide it into individual containers to make it easy to grab on the go. Use airtight containers to keep your meals fresh, and label them with the date to keep track of how long they’ve been stored. Ideally, consume the meals within four days, but they can also be frozen for longer storage if needed.

When reheating, consider doing so in a microwave-safe dish with a splash of water to maintain moisture. Cover the container to avoid splattering and heat until warmed through. This simple method will help keep your meal as flavorful and nutritious as when it was first prepared.

Perfect Pairings

While this High Protein Meal Prep Lunch stands strong on its own, pairing it with a light side dish can elevate your meal experience. Consider a fresh green salad drizzled with a simple vinaigrette to complement the rich flavors of the meal. A refreshing side of sliced avocado can also add creaminess and healthy fats, making your lunch even more satisfying.

Another great pairing is a fruit salad or a serving of seasonal fruit, which can provide a sweet contrast to the savory elements of your meal. This combination not only enhances the overall flavor profile but also adds additional nutrients and fiber, making your lunch even more wholesome.

Questions About Recipes

→ Can I use other proteins instead of chicken?

Yes, you can substitute with tofu, turkey, or any protein of your choice.

→ How long will these meal prep containers last in the fridge?

They can last up to 4 days in the refrigerator if stored properly.

→ Can I freeze these meals?

Yes, you can freeze the meals for up to 3 months. Just make sure to thaw them in the refrigerator before reheating.

→ Is this recipe gluten-free?

Yes, this recipe is gluten-free as long as you ensure the ingredients used are certified gluten-free.