15 Easy High Protein Low Carb Lunch Meal Prep Ideas

Meal prepping is an essential strategy for individuals who want to stay on track with their health goals while minimizing the stress of last-minute meal decisions. By preparing high-protein, low-carb meals in advance, you can ensure that you’re eating nutritious, balanced lunches throughout the week, without compromising on convenience or taste. The High Protein Low Carb Lunch Meal Prep Ideas featured in this article are designed to be easy, delicious, and perfectly suited for anyone looking to streamline their meals while maintaining a healthy, active lifestyle.

In today’s fast-paced world, maintaining a healthy diet can be a challenge, especially when time is limited. High-protein, low-carb meals offer numerous benefits, including supporting muscle growth, promoting satiety, and stabilizing blood sugar levels. These meals are not only great for managing weight but also for boosting overall energy and keeping you full longer, making them ideal for busy lifestyles.

High Protein Low Carb Lunch Meal Prep Ideas

1. Grilled Chicken and Avocado Salad

Description:
This grilled chicken and avocado salad is a delicious, high-protein, low-carb lunch option that’s easy to prepare and packed with flavor. The tender grilled chicken provides lean protein, while the creamy avocado adds healthy fats and fiber. Combined with fresh vegetables, this salad offers a balanced meal that is perfect for meal prep.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 ripe avocado, diced
• 4 cups mixed leafy greens (e.g., spinach, arugula, or kale)
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 2 tablespoons olive oil (for grilling chicken)
• Salt and pepper to taste
• 1 tablespoon lemon juice
• Optional: 1 tablespoon feta cheese, crumbled

Instructions:

1. Preheat the grill or a grill pan over medium heat.
2. Season the chicken breasts with olive oil, salt, and pepper.
3. Grill the chicken for about 6-7 minutes on each side or until cooked through (internal temperature should reach 165°F/75°C).
4. While the chicken is grilling, assemble the salad: In a large bowl, combine mixed greens, cucumber, tomatoes, red onion, and avocado.
5. Once the chicken is done, slice it into thin strips and add it to the salad.
6. Drizzle lemon juice over the salad and toss gently to combine.
7. Optionally, top with crumbled feta cheese for added flavor.

Nutritional Information (per serving):

• Calories: 350
• Protein: 35g
• Carbohydrates: 12g
• Fiber: 8g
• Fat: 20g
• Sugars: 4g

This grilled chicken and avocado salad is a perfect meal prep option for anyone looking to maintain a high-protein, low-carb diet without compromising on taste or convenience.

2. Egg Salad Lettuce Wraps

Description:
Egg salad lettuce wraps offer a healthy, low-carb alternative to traditional sandwiches. Packed with protein from the eggs and rich in healthy fats from mayonnaise or Greek yogurt, this dish is filling and perfect for a quick lunch or meal prep. The crunchy lettuce serves as a fresh and light wrap, making it a satisfying option without the carbs from bread.

Ingredients:

• 4 large eggs
• 2 tablespoons mayonnaise (or Greek yogurt for a lighter option)
• 1 teaspoon Dijon mustard
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste
• 1/2 teaspoon paprika (optional)
• 4 large romaine or iceberg lettuce leaves (for wrapping)

Instructions:

1. Hard-boil the eggs by placing them in a pot of cold water. Bring the water to a boil, then reduce the heat and let it simmer for 10-12 minutes. Once done, cool the eggs under cold running water and peel them.
2. Chop the boiled eggs into small pieces and place them in a mixing bowl.
3. Add mayonnaise (or Greek yogurt), Dijon mustard, parsley, paprika, salt, and pepper to the bowl and mix well until all ingredients are incorporated.
4. Spoon the egg salad mixture into the center of each lettuce leaf.
5. Fold the lettuce around the egg salad to create a wrap and serve immediately. Optionally, garnish with extra parsley or a sprinkle of paprika.

Nutritional Information (per serving – 2 wraps):

• Calories: 250
• Protein: 15g
• Carbohydrates: 3g
• Fiber: 1g
• Fat: 20g
• Sugars: 1g

These egg salad lettuce wraps are a great option for anyone on a high-protein, low-carb diet, offering both a creamy texture and a satisfying crunch without the extra carbs from bread.

3. Zucchini Noodles with Ground Turkey

Description:
Zucchini noodles with ground turkey is a flavorful and satisfying high-protein, low-carb meal. The zucchini noodles provide a light, low-carb alternative to traditional pasta, while the lean ground turkey adds a hearty protein boost. This dish is easy to make, perfect for meal prep, and packed with nutrients, making it an ideal choice for anyone looking to maintain a balanced diet.

Ingredients:

• 2 medium zucchinis (spiralized into noodles)
• 1 lb (450g) lean ground turkey
• 2 tablespoons olive oil
• 1/2 onion, finely chopped
• 2 garlic cloves, minced
• 1/2 cup marinara sauce (sugar-free or low-carb)
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and pepper to taste
• Fresh basil or parsley for garnish (optional)

Instructions:

1. Spiralize the zucchinis to create noodles. If you don’t have a spiralizer, use a vegetable peeler to create thin strips or julienne the zucchini.
2. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks.
3. Remove the cooked turkey from the skillet and set it aside. In the same skillet, add the remaining tablespoon of olive oil. Add the chopped onion and garlic, and sauté until softened and fragrant (about 2-3 minutes).
4. Add the cooked turkey back into the skillet, followed by the marinara sauce, oregano, basil, salt, and pepper. Stir well and let it simmer for 5-7 minutes, allowing the flavors to meld together.
5. In a separate pan, heat a little olive oil and sauté the zucchini noodles for 2-3 minutes, just until they are tender but still slightly firm.
6. Serve the zucchini noodles in bowls, topping them with the turkey mixture. Garnish with fresh basil or parsley if desired.

Nutritional Information (per serving):

• Calories: 300
• Protein: 30g
• Carbohydrates: 10g
• Fiber: 3g
• Fat: 18g
• Sugars: 6g

This zucchini noodles with ground turkey dish is a light yet satisfying option for anyone following a high-protein, low-carb diet, providing a delicious and nutritious meal without the carbs of traditional pasta.

4. Salmon with Roasted Brussels Sprouts

Description:
Salmon with roasted Brussels sprouts is a flavorful and nutritious high-protein, low-carb meal. The salmon is rich in omega-3 fatty acids, offering heart-healthy fats, while the Brussels sprouts provide fiber, vitamins, and minerals. Roasting the sprouts brings out their natural sweetness, complementing the rich, tender salmon for a perfect balanced meal that’s ideal for meal prepping.

Ingredients:

• 2 salmon fillets (6 oz each)
• 1 lb Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 2 garlic cloves, minced
• 1 teaspoon dried thyme (or fresh)
• Salt and pepper to taste
• Optional: 1 tablespoon Dijon mustard (for glaze)
• Fresh lemon wedges for serving

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a bowl, toss the halved Brussels sprouts with 1 tablespoon of olive oil, salt, pepper, and minced garlic. Spread them out evenly on a baking sheet.
3. Season the salmon fillets with salt, pepper, and dried thyme. Drizzle with the remaining olive oil and lemon juice.
4. Place the salmon fillets on the same baking sheet as the Brussels sprouts or on a separate sheet if needed.
5. Roast both the Brussels sprouts and salmon for about 15-20 minutes, or until the salmon is cooked through (internal temperature should reach 145°F/63°C) and the Brussels sprouts are crispy and golden brown.
6. Optional: For added flavor, you can brush the salmon fillets with Dijon mustard during the last 5 minutes of cooking.
7. Serve the salmon fillets with the roasted Brussels sprouts, garnished with fresh lemon wedges.

Nutritional Information (per serving):

• Calories: 400
• Protein: 35g
• Carbohydrates: 15g
• Fiber: 6g
• Fat: 25g
• Sugars: 4g

This salmon with roasted Brussels sprouts is a perfect high-protein, low-carb lunch or dinner option, offering a satisfying combination of healthy fats, protein, and fiber. It’s simple to prepare and great for meal prepping throughout the week.

5. Chicken and Cauliflower Rice Stir-Fry

Description:
This chicken and cauliflower rice stir-fry is a quick, high-protein, low-carb meal that’s perfect for anyone looking to enjoy a flavorful, filling dish without the extra carbs. The lean chicken breast provides protein, while the cauliflower rice acts as a low-carb substitute for traditional rice, making it an excellent choice for a healthy, low-carb lunch or dinner.

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 1 medium head of cauliflower, grated or riced (or 2 cups pre-riced cauliflower)
• 2 tablespoons olive oil (or coconut oil)
• 1 bell pepper, diced
• 1/2 onion, diced
• 2 garlic cloves, minced
• 1/4 cup soy sauce (or coconut aminos for a gluten-free option)
• 1 tablespoon sesame oil
• 1 teaspoon ginger, grated
• Salt and pepper to taste
• Optional: 1/4 cup green onions, chopped (for garnish)
• Optional: 1 tablespoon sesame seeds (for garnish)

Instructions:

1. In a large skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the diced chicken breasts and cook until browned and cooked through (about 6-7 minutes). Remove the chicken from the skillet and set it aside.
2. In the same skillet, add the remaining olive oil. Add the diced onion, bell pepper, and garlic. Cook for about 3-4 minutes, or until the vegetables are softened and fragrant.
3. Add the riced cauliflower to the skillet and cook for an additional 5-7 minutes, stirring frequently, until the cauliflower is tender and starts to turn golden brown.
4. Add the cooked chicken back into the skillet, followed by the soy sauce, sesame oil, ginger, salt, and pepper. Stir everything together until well combined and heated through.
5. Garnish with chopped green onions and sesame seeds, if desired, before serving.

Nutritional Information (per serving):

• Calories: 350
• Protein: 35g
• Carbohydrates: 12g
• Fiber: 5g
• Fat: 18g
• Sugars: 5g

This chicken and cauliflower rice stir-fry is a satisfying, high-protein, low-carb meal that is packed with flavor and nutrients. It’s quick to prepare, making it an excellent choice for busy meal preppers.

6. Tuna Salad Stuffed Avocados

Description:
Tuna salad stuffed avocados are a refreshing, high-protein, low-carb meal that’s simple to prepare and perfect for meal prepping. The creamy avocado serves as a delicious vessel for the protein-packed tuna salad, making it both filling and nutritious. This dish is ideal for a light lunch or snack, providing healthy fats, protein, and plenty of flavor.

Ingredients:

• 2 ripe avocados, halved and pitted
• 1 can (5 oz) tuna in water, drained
• 2 tablespoons mayonnaise (or Greek yogurt for a lighter version)
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1/4 cup celery, finely chopped
• 2 tablespoons red onion, finely chopped
• Salt and pepper to taste
• Optional: Fresh parsley or dill for garnish

Instructions:

1. In a bowl, combine the drained tuna, mayonnaise (or Greek yogurt), Dijon mustard, lemon juice, celery, and red onion. Stir until well mixed.
2. Season with salt and pepper to taste.
3. Carefully scoop out a bit of the flesh from the center of each avocado half to create more room for the tuna salad.
4. Spoon the tuna salad mixture into the hollowed-out avocado halves.
5. Optionally, garnish with fresh parsley or dill for extra flavor.
6. Serve immediately or store in the fridge for a quick and easy meal prep option.

Nutritional Information (per serving – 1 stuffed avocado half):

• Calories: 300
• Protein: 20g
• Carbohydrates: 8g
• Fiber: 7g
• Fat: 22g
• Sugars: 2g

Tuna salad stuffed avocados are an easy, high-protein, low-carb meal that’s not only nutritious but also incredibly delicious and satisfying. This meal can be prepared ahead of time, making it perfect for busy days when you need a quick and healthy option.

7. Baked Chicken Fajita Bowls

Description:
Baked chicken fajita bowls are a delicious, high-protein, low-carb meal that combines the bold flavors of fajitas with a healthy twist. The chicken is seasoned with fajita spices and baked to perfection, while the vegetables are roasted to bring out their natural sweetness. These bowls are perfect for meal prepping, offering a satisfying and flavorful lunch or dinner option without the carbs from tortillas.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, sliced
• 1 tablespoon lime juice
• 1/4 cup fresh cilantro, chopped (for garnish)
• Optional: 1/4 cup sour cream or Greek yogurt (for topping)
• Optional: 1/4 avocado, sliced (for topping)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix the chili powder, cumin, paprika, garlic powder, onion powder, salt, and pepper. Rub this spice mix onto both sides of the chicken breasts.
3. In a large skillet, heat olive oil over medium heat. Add the seasoned chicken breasts and cook for 2-3 minutes on each side until browned, then transfer the chicken to a baking sheet.
4. Add the sliced bell peppers and onions to the same baking sheet around the chicken. Drizzle with a little olive oil and toss to coat.
5. Bake the chicken and vegetables for 20-25 minutes, or until the chicken is fully cooked (internal temperature should reach 165°F/74°C) and the vegetables are tender and slightly caramelized.
6. Once cooked, remove from the oven and allow the chicken to rest for 5 minutes before slicing it into strips.
7. Divide the roasted vegetables and sliced chicken into bowls. Drizzle with lime juice and garnish with fresh cilantro. Optional: Top with a dollop of sour cream or Greek yogurt and a few slices of avocado for added creaminess.

Nutritional Information (per serving):

• Calories: 350
• Protein: 35g
• Carbohydrates: 12g
• Fiber: 4g
• Fat: 18g
• Sugars: 6g

These baked chicken fajita bowls are a flavorful, filling, and easy-to-make high-protein, low-carb meal. Perfect for meal prep, they can be enjoyed throughout the week as a healthy and satisfying lunch or dinner.

8. Greek Yogurt Chicken Salad

Description:
Greek yogurt chicken salad is a creamy, high-protein, low-carb meal that’s both nutritious and filling. The tangy Greek yogurt serves as a lighter, healthier alternative to mayonnaise, while the lean chicken provides a substantial protein boost. This salad is perfect for a quick lunch or snack and can easily be made in advance for meal prepping.

Ingredients:

• 2 cups cooked chicken breast, shredded or diced
• 1/2 cup plain Greek yogurt (unsweetened)
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1/4 cup celery, finely chopped
• 1/4 cup red grapes, halved (optional for a touch of sweetness)
• 2 tablespoons green onion, chopped
• 1/4 cup almonds or walnuts, chopped (optional for crunch)
• Salt and pepper to taste
• Optional: Fresh parsley for garnish

Instructions:

1. In a large bowl, combine the cooked chicken, Greek yogurt, Dijon mustard, lemon juice, celery, and red grapes (if using). Stir until everything is well coated.
2. Add the chopped green onion and nuts (if using) and mix again.
3. Season with salt and pepper to taste.
4. Optional: Garnish with fresh parsley before serving.
5. Serve immediately or store in the fridge for up to 3-4 days for a quick, easy meal prep option.

Nutritional Information (per serving):

• Calories: 280
• Protein: 30g
• Carbohydrates: 8g
• Fiber: 2g
• Fat: 14g
• Sugars: 3g

This Greek yogurt chicken salad is a creamy and satisfying dish that’s high in protein and low in carbs, making it an excellent choice for a healthy lunch or dinner. It’s versatile enough to be served on its own, in lettuce wraps, or as a filling for low-carb wraps or sandwiches.

9. Beef and Broccoli Stir-Fry

Description:
Beef and broccoli stir-fry is a classic, high-protein, low-carb meal that combines tender beef with crisp, nutrient-rich broccoli in a savory stir-fry sauce. This dish is quick to make and packed with protein and fiber, making it an excellent choice for a healthy, low-carb lunch or dinner. It’s also easily customizable with your favorite vegetables or added spices.

Ingredients:

• 1 lb flank steak or sirloin, thinly sliced against the grain
• 2 tablespoons olive oil (or sesame oil for extra flavor)
• 2 cups broccoli florets
• 1/4 cup soy sauce (or coconut aminos for a gluten-free option)
• 2 tablespoons sesame oil (or olive oil)
• 2 tablespoons rice vinegar or apple cider vinegar
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 tablespoon low-sodium beef broth (optional, for extra sauce)
• 1 teaspoon chili flakes (optional, for spice)
• 2 tablespoons sesame seeds (optional, for garnish)
• Green onions, chopped (for garnish)

Instructions:

1. In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, garlic, ginger, and optional beef broth. Set the sauce mixture aside.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the sliced beef in a single layer and cook for 2-3 minutes, or until browned on all sides. Remove the beef from the skillet and set it aside.
3. In the same skillet, add the remaining tablespoon of oil and the broccoli florets. Stir-fry for 3-4 minutes, or until the broccoli is bright green and slightly tender.
4. Return the beef to the skillet with the broccoli. Pour the sauce over the beef and broccoli, stirring well to coat everything evenly. If you like extra sauce, you can add a bit of beef broth or water to thin it out.
5. Stir-fry for an additional 2-3 minutes, allowing the sauce to thicken slightly and the beef to heat through.
6. Optional: Sprinkle with sesame seeds and chopped green onions before serving.

Nutritional Information (per serving):

• Calories: 350
• Protein: 40g
• Carbohydrates: 10g
• Fiber: 4g
• Fat: 18g
• Sugars: 4g

Beef and broccoli stir-fry is a quick, satisfying, and high-protein, low-carb meal that is perfect for meal prep. It’s packed with flavor and can be enjoyed on its own or paired with cauliflower rice for an even lower-carb option.

10. Cobb Salad with Grilled Shrimp

Description:
A Cobb salad with grilled shrimp is a vibrant, high-protein, low-carb meal packed with a variety of fresh ingredients like leafy greens, avocado, bacon, and hard-boiled eggs. The addition of shrimp provides a lean protein boost, making this dish both satisfying and nutritious. It’s perfect for meal prep, offering a healthy, balanced lunch or dinner with plenty of healthy fats and protein.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 6 cups mixed greens (such as spinach, arugula, or romaine)
• 2 hard-boiled eggs, sliced
• 1 avocado, diced
• 1/4 cup crumbled blue cheese (optional)
• 1/4 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 strips of cooked bacon, crumbled
• 2 tablespoons olive oil (for dressing)
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Preheat a grill or grill pan to medium-high heat. Toss the shrimp with olive oil, smoked paprika, garlic powder, salt, and pepper until well-coated.
2. Grill the shrimp for about 2-3 minutes per side, or until they are opaque and cooked through. Remove from heat and set aside.
3. In a large bowl or serving platter, arrange the mixed greens. Top with the sliced hard-boiled eggs, diced avocado, crumbled blue cheese, cherry tomatoes, red onion, and crumbled bacon.
4. Arrange the grilled shrimp on top of the salad.
5. In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper. Drizzle the dressing over the salad before serving.

Nutritional Information (per serving):

• Calories: 400
• Protein: 30g
• Carbohydrates: 10g
• Fiber: 5g
• Fat: 28g
• Sugars: 3g

The Cobb salad with grilled shrimp is a protein-packed, low-carb meal that’s perfect for a light yet satisfying lunch or dinner. It’s customizable to suit your tastes, and with the combination of shrimp, avocado, bacon, and eggs, it’s full of delicious flavors and healthy fats.

FAQ

What are the benefits of high-protein, low-carb lunch meal prep?

High-protein, low-carb lunches help maintain muscle mass, keep you full for longer, and regulate blood sugar levels. Meal prepping these meals in advance also saves time, reduces stress during busy weekdays, and ensures that you’re eating healthy, nutritious options.

Can I customize these meal prep ideas for my dietary preferences?

Yes, these meal prep ideas can be easily customized. You can swap proteins, such as chicken for tofu or beef for turkey, or substitute low-carb vegetables based on what you like or have on hand. Adjust seasonings and sauces to suit your tastes.

How long can I store these high-protein, low-carb meal prep meals?

Most high-protein, low-carb meal prep options can be stored in the fridge for 3-4 days. Be sure to store the meals in airtight containers to maintain freshness. Some meals, like salads, may need dressing added just before serving to keep them crisp.

Can I freeze these meals for later use?

Yes, many of the meals can be frozen for longer storage. Dishes like grilled chicken, stir-fries, and baked chicken fajita bowls freeze well. Just ensure that the meal is fully cooled before freezing, and store it in freezer-safe containers. Thaw in the fridge overnight and reheat thoroughly before eating.