13+ High Protein Low Carb Lunches That’ll Actually Keep You Full at Work

Let’s be real—work lunches are usually either expensive takeout that leaves you broke, or sad leftovers that leave you hungry by 3 PM and elbow-deep in the office candy bowl. And if you’re trying to keep your protein high and carbs in check? Good luck finding something that doesn’t taste like cardboard or require you to eat plain chicken breast like some kind of fitness influencer.

Here’s the good news: high protein low carb lunches for work don’t have to suck. These recipes are actually delicious, genuinely filling, and practical enough to make on a Sunday and eat all week without wanting to throw your meal prep containers out the window by Wednesday.

No wilted lettuce, no boring grilled chicken, no judgment. Just solid, tasty food that happens to fit your macros and won’t have you eyeing your coworker’s pizza at noon. Ready?

1. Greek Chicken Bowls with Tzatziki

All the flavors of your favorite gyro without the carb-heavy pita.

Ingredients

• 1 pound chicken breast, cubed
• 2 tablespoons olive oil
• 2 teaspoons Greek seasoning
• 2 cups cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, thinly sliced
• ½ cup Kalamata olives
• ¾ cup crumbled feta cheese
• Store-bought tzatziki sauce

Step-by-Step Instructions

1. Season chicken cubes with Greek seasoning and salt.
2. Heat olive oil in a large skillet over medium-high heat.
3. Cook chicken until golden and cooked through, about 6-8 minutes.
4. Prep your veggies while the chicken cooks.
5. Divide chicken into meal prep containers.
6. Add tomatoes, cucumber, onion, olives, and feta to each container.
7. Pack tzatziki in small containers on the side.

Why You’ll Love It

This tastes like vacation in Greece but costs way less and fits in your work bag. The tzatziki keeps everything moist and flavorful, which is key for meal prep lunches that sit in the fridge for a few days. IMO, the feta is non-negotiable here—don’t even think about skipping it.

2. Taco Lettuce Wraps

All the taco flavor, zero tortilla guilt. Your macros will thank you.

Ingredients

• 1 pound ground beef (80/20)
• 1 packet taco seasoning
• 1 head romaine or butter lettuce
• 1 cup shredded cheddar cheese
• 1 cup pico de gallo
• ½ cup sour cream
• 1 avocado, sliced
• Hot sauce

Step-by-Step Instructions

1. Brown ground beef in a skillet, breaking it up as it cooks.
2. Drain excess fat if needed, then stir in taco seasoning and ¼ cup water.
3. Simmer for 5 minutes until thickened.
4. Wash and separate lettuce leaves—choose the bigger ones.
5. Pack cooled taco meat in containers.
6. Store lettuce leaves separately in a damp paper towel.
7. Pack toppings in individual containers for freshness.

Why You’ll Love It

These hit that craving for something indulgent without wrecking your macros. The key is packing everything separately so your lettuce doesn’t get soggy—nobody wants limp lettuce wraps. I usually eat these with a fork because I’m messy, and honestly? No shame in that game.

3. Buffalo Chicken Salad

Spicy, satisfying, and way more interesting than basic grilled chicken.

Ingredients

• 1 pound chicken breast, cooked and shredded
• ½ cup buffalo sauce
• 4 cups mixed greens
• 1 cup cherry tomatoes
• 1 cup celery, sliced
• ½ cup blue cheese crumbles
• Ranch or blue cheese dressing

Step-by-Step Instructions

1. Shred cooked chicken—rotisserie works great here for meal prep.
2. Toss warm shredded chicken with buffalo sauce.
3. Let chicken cool completely before assembling.
4. Divide greens into meal prep containers.
5. Top with buffalo chicken, tomatoes, and celery.
6. Add blue cheese crumbles.
7. Pack dressing separately to keep greens crisp.

Why You’ll Love It

The buffalo sauce makes everything exciting, and the blue cheese cooling effect is chef’s kiss. This is one of those lunches that actually tastes better than most restaurant versions. Pro tip: if you’re not a blue cheese person (we need to talk), swap for ranch and extra cheddar.

4. Egg Roll in a Bowl

Deconstructed egg rolls that come together in 20 minutes. Winning.

Ingredients

• 1 pound ground pork
• 1 bag (14 oz) coleslaw mix
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• ¼ cup coconut aminos or soy sauce
• 2 tablespoons sesame oil
• 2 green onions, sliced
• Sesame seeds for topping

Step-by-Step Instructions

1. Brown ground pork in a large skillet, breaking it up as it cooks.
2. Add garlic and ginger, cook for 1 minute until fragrant.
3. Add coleslaw mix and stir-fry for 5-7 minutes until wilted.
4. Pour in coconut aminos and sesame oil, toss to combine.
5. Cook for another 2 minutes.
6. Divide into containers and top with green onions and sesame seeds.

Why You’ll Love It

This scratches that takeout itch without the carbs or the regret. The sesame oil adds so much flavor that you won’t even miss the crispy wrapper. This reheats beautifully too, which can’t be said for most Asian-inspired dishes.

5. Caprese Chicken Skillet

Italian flavors, minimal effort, maximum protein. That’s the sweet spot.

Ingredients

• 1½ pounds chicken breast
• 2 tablespoons olive oil
• 2 cups cherry tomatoes
• 8 ounces fresh mozzarella, sliced
• ½ cup fresh basil
• 3 tablespoons balsamic glaze
• Italian seasoning
• Salt and pepper

Step-by-Step Instructions

1. Season chicken breasts with Italian seasoning, salt, and pepper.
2. Heat olive oil in a large oven-safe skillet.
3. Sear chicken for 5 minutes per side until golden.
4. Add cherry tomatoes around the chicken.
5. Top chicken with mozzarella slices.
6. Transfer to a 400°F oven and bake for 15 minutes.
7. Drizzle with balsamic glaze and top with torn basil before serving.

Why You’ll Love It

This looks and tastes fancy but is stupid easy to make. The melted mozzarella situation is everything, and the balsamic glaze ties it all together. Pack the basil separately and add it when you reheat—it stays prettier that way.

6. Asian Salmon with Broccoli

Omega-3s, protein, and flavor all in one container. Your brain and muscles approve.

Ingredients

• 4 salmon fillets (6 oz each)
• 4 cups broccoli florets
• ¼ cup coconut aminos
• 2 tablespoons sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon fresh ginger, grated
• 2 garlic cloves, minced
• Sesame seeds

Step-by-Step Instructions

1. Whisk together coconut aminos, sesame oil, rice vinegar, ginger, and garlic.
2. Marinate salmon in half the sauce for 15 minutes.
3. Roast broccoli at 425°F for 15 minutes.
4. Pan-sear salmon skin-side down for 4 minutes, flip, and cook 3 more minutes.
5. Divide salmon and broccoli into containers.
6. Drizzle with remaining sauce.

Why You’ll Love It

Salmon meal prep intimidates people, but it actually holds up great for 3-4 days. The Asian-inspired sauce keeps everything moist and flavorful. FYI, wild-caught salmon is worth the extra cost here—the flavor difference is noticeable.

7. Turkey Meatball Power Bowls

Meatballs aren’t just for spaghetti—these protein bombs work perfectly for meal prep.

Ingredients

• 1½ pounds ground turkey
• 1 egg
• ½ cup grated Parmesan
• 2 teaspoons Italian seasoning
• 3 cups spinach
• 1 cup cherry tomatoes
• ½ cup pesto
• Pine nuts for topping

Step-by-Step Instructions

1. Mix ground turkey, egg, Parmesan, and Italian seasoning.
2. Form into 16-20 meatballs.
3. Bake at 400°F for 20 minutes until cooked through.
4. Divide spinach into containers.
5. Add meatballs and cherry tomatoes to each.
6. Pack pesto separately and drizzle before eating.
7. Top with pine nuts.

Why You’ll Love It

Turkey meatballs are leaner than beef but still pack serious protein. The pesto keeps them from being dry, which is the downfall of most turkey-based meal prep. These also freeze beautifully if you want to make a double batch.

8. Cauliflower Fried Rice with Shrimp

Low carb “rice” that doesn’t taste like you’re punishing yourself.

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 large head cauliflower, riced
• 2 eggs, beaten
• 1 cup mixed vegetables (carrots, peas, peppers)
• 3 tablespoons coconut aminos
• 2 tablespoons sesame oil
• 3 garlic cloves, minced
• Green onions

Step-by-Step Instructions

1. Rice the cauliflower in a food processor—or buy it pre-riced like a smart person.
2. Heat sesame oil in a large skillet or wok.
3. Cook shrimp until pink, about 3 minutes, then remove.
4. Scramble eggs in the same pan, then remove.
5. Stir-fry cauliflower rice and vegetables for 5-7 minutes.
6. Add garlic, coconut aminos, shrimp, and eggs back in.
7. Toss everything together and top with green onions.

Why You’ll Love It

This tastes so much like real fried rice that your brain forgets it’s cauliflower. The key is making sure your cauliflower rice isn’t soggy—cook it hot and fast. I’ve converted multiple cauliflower skeptics with this recipe 🙂

9. Mediterranean Tuna Salad

Not your grandma’s mayo-heavy tuna salad situation.

Ingredients

• 3 cans (5 oz each) tuna in water, drained
• ½ cup Kalamata olives, chopped
• 1 cup cherry tomatoes, quartered
• ½ cucumber, diced
• ½ red onion, minced
• ¼ cup olive oil
• 2 tablespoons lemon juice
• 2 teaspoons dried oregano
• Feta cheese

Step-by-Step Instructions

1. Drain tuna completely—nobody likes watery tuna salad.
2. Flake tuna in a large bowl.
3. Add olives, tomatoes, cucumber, and red onion.
4. Whisk olive oil, lemon juice, and oregano together.
5. Pour dressing over tuna mixture and toss.
6. Top with crumbled feta.
7. Divide into containers.

Why You’ll Love It

This is infinitely better than mayo-based tuna salad and won’t make your office smell like a fishery. The Mediterranean flavors keep it light and fresh, which is perfect for work lunches. Eat it straight, wrap it in lettuce, or pile it on cucumber slices.

10. Chicken Fajita Bowl

Restaurant-quality fajitas minus the tortillas and the $15 price tag.

Ingredients

• 1 pound chicken breast, sliced
• 2 bell peppers, sliced
• 1 onion, sliced
• 3 tablespoons fajita seasoning
• 2 tablespoons olive oil
• 1 cup shredded cheese
• Sour cream
• Salsa
• Avocado

Step-by-Step Instructions

1. Toss chicken strips with half the fajita seasoning.
2. Heat olive oil in a large skillet over high heat.
3. Cook chicken until golden, about 6-7 minutes, then remove.
4. Add peppers and onions to the same pan with remaining seasoning.
5. Cook until slightly charred, about 8 minutes.
6. Return chicken to pan and toss everything together.
7. Divide into containers and pack toppings separately.

Why You’ll Love It

The char on the peppers and onions makes this taste like it came from a restaurant. These reheat beautifully—just hit them with a quick microwave and they’re good to go. Some people skip the cheese, but those people are missing out on life’s simple pleasures.

11. Zucchini Noodle Bolognese

Pasta vibes without the carb crash. Your afternoon productivity thanks you.

Ingredients

• 1 pound ground beef
• 1 jar (24 oz) low-sugar marinara
• 4 medium zucchini, spiralized
• 3 garlic cloves, minced
• 1 teaspoon Italian seasoning
• Parmesan cheese
• Fresh basil

Step-by-Step Instructions

1. Brown ground beef with minced garlic.
2. Drain excess fat, then add marinara and Italian seasoning.
3. Simmer for 10 minutes.
4. Spiralize zucchini into noodles.
5. Pack zucchini noodles and meat sauce in separate containers.
6. When ready to eat, microwave sauce, then add to raw zoodles and toss.
7. Top with Parmesan and basil.

Why You’ll Love It

The trick here is keeping the zoodles raw until you eat them—otherwise they get watery and sad. The hot sauce cooks them just enough when you mix them together. This satisfies pasta cravings while keeping you on track with your macros.

12. Steak and Asparagus

Simple, classic, and high protein. Sometimes the basics are best.

Ingredients

• 1½ pounds sirloin steak
• 2 bunches asparagus, trimmed
• 3 tablespoons butter
• 4 garlic cloves, minced
• Montreal steak seasoning
• Salt and pepper

Step-by-Step Instructions

1. Season steak generously with Montreal seasoning.
2. Sear steak in a hot cast iron pan, 4-5 minutes per side for medium.
3. Let rest for 10 minutes, then slice against the grain.
4. Sauté asparagus in butter and garlic until tender-crisp, about 5 minutes.
5. Divide steak and asparagus into containers.
6. Reheat gently to avoid overcooking the steak.

Why You’ll Love It

Nothing fancy, just good quality ingredients cooked properly. The garlic butter asparagus makes the whole thing feel indulgent while still being healthy. Leftover steak meal prep is one of life’s underrated pleasures—it actually tastes great cold too if you’re into that.

13. Bacon-Wrapped Chicken with Green Beans

Because bacon makes everything better. That’s just science.

Ingredients

• 4 chicken breasts
• 12 bacon strips
• 1 pound green beans, trimmed
• 2 tablespoons olive oil
• 2 teaspoons garlic powder
• 1 teaspoon smoked paprika
• Salt and pepper

Step-by-Step Instructions

1. Season chicken with garlic powder, paprika, salt, and pepper.
2. Wrap each chicken breast with 3 bacon strips.
3. Secure with toothpicks if needed.
4. Bake at 400°F for 25-30 minutes until chicken reaches 165°F.
5. Toss green beans with olive oil, salt, and pepper.
6. Roast green beans at 425°F for 15 minutes.
7. Divide chicken and green beans into containers.

Why You’ll Love It

The bacon keeps the chicken incredibly moist and adds flavor without needing much else. This is one of those meals that feels like a treat even though it’s perfectly aligned with your goals. Plus, bacon-wrapped anything is just objectively better than non-bacon-wrapped things :/

14. Greek Turkey Burger Bowls

Burgers without the bun—and somehow even better than the original.

Ingredients

• 1½ pounds ground turkey
• ¼ cup feta cheese
• 2 tablespoons fresh dill, chopped
• 2 teaspoons garlic powder
• 4 cups mixed greens
• 1 cucumber, diced
• Cherry tomatoes
• Tzatziki sauce

Step-by-Step Instructions

1. Mix ground turkey with feta, dill, and garlic powder.
2. Form into 4 patties.
3. Grill or pan-sear for 5-6 minutes per side.
4. Divide greens into containers.
5. Top with turkey burgers, cucumber, and tomatoes.
6. Pack tzatziki separately.

Why You’ll Love It

The feta mixed into the burger keeps it moist and adds tons of flavor. These taste amazing cold, which makes them perfect for work lunches when you don’t have access to a good microwave. The tzatziki is mandatory—don’t even think about skipping it.

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Final Thoughts

There you have it—14 high protein low carb lunches that’ll actually keep you full and satisfied at work without breaking your budget or your macros. No more sad desk salads, no more afternoon vending machine raids, no more pretending you’re full when you’re definitely not.

The beauty of these recipes? They’re all meal-prep friendly, genuinely delicious, and don’t require you to be a master chef or own fancy kitchen equipment. Pick a couple, make them on Sunday, and you’re set for the week. Your future self will thank you when you’re not spending $15 on mediocre takeout or eating questionable leftovers from the break room fridge.

High protein, low carb eating doesn’t have to be boring or complicated. It just needs to be tasty enough that you’ll actually stick with it. These recipes pass that test with flying colors. Now go forth and meal prep like the organized, macro-tracking badass you are! 💪