This post will show you the best 50g protein lunches for work that are easy to meal prep ahead of time.

If you’re trying to hit 50g of protein at lunch but don’t want to eat the same dry chicken breast every day, I’ve got you. These meals are super satisfying, easy to prep, and perfect for work, school, or even teens who need real food that fuels them. Whether you’re into cold lunches, quick 5-minute meals, or high protein recipes that actually taste good—there’s something here for you.

Easy 50g Protein Lunches for Work

1. Rotisserie Chicken Pasta Salad

Nutrition: 580 calories, 50g protein, 36g carbs, 27g fats

Ingredients (Makes 2 Serves)

• 2 cups cooked rotini pasta (about 200g)
• 2 cups shredded rotisserie chicken (about 300g total)
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup diced red onion
• 1 cup chopped spinach
• Salt and pepper to taste
• Optional: a light drizzle of olive oil or your favorite vinaigrette

Instructions

1. Add the pasta, shredded chicken, avocado, tomatoes, onion, and spinach to a large bowl.

2. Season with salt and pepper, then toss everything gently.

3. Divide into two containers or bowls. Add a little dressing if you like.

2. Chicken Caprese Pasta Salad

Nutrition: 620 calories, 50g protein, 35g carbs, 30g fats

Ingredients (Makes 2 Serves)

• 2 cups cooked penne pasta (about 200g)
• 200g grilled chicken breast, chopped
• 1 cup cherry tomatoes, halved
• 1.5 cups baby spinach
• 1/2 cup fresh basil, chopped
• 1 cup mini mozzarella balls (about 125g total)
• Salt and pepper to taste
• Balsamic vinaigrette, to serve

Instructions

1. Layer spinach, pasta, grilled chicken, tomatoes, mozzarella, and basil in a bowl or meal prep container.

2. Season with salt and pepper, and drizzle balsamic vinaigrette when you’re ready to eat. 

3. Grilled Chicken Caprese Salad with Avocado

Juicy grilled chicken, creamy avocado, and ripe tomatoes make this salad a go-to for high protein lunch ideas. It’s easy to prep and keeps you full for hours.

Nutrition: 629 calories, 58g protein, 27g carbs, 45g fats.

Recipe by: Chew Out Loud

4. High Protein Chicken Salad Sandwiches

Recipe by: Coconuts and Kettlebells

5. Chicken Gyros

6. Chicken Tzatziki Salad With Couscous

This cold salad is packed with rotisserie chicken, pearl couscous, and veggies tossed in creamy homemade tzatziki. It’s a fresh, no-fuss lunch that keeps well for meal prep and has a solid 68g of protein.
Nutrition: 588 calories, 68g protein, 39g carbs, 18g fats.

Recipe by: Athlete Lunchbox

7. Snapper Tacos

These tacos bring major flavor with a boost of lean protein. Ideal for a light but filling high protein lunch.

Nutrition: 504 calories, 52g protein, 22g carbs, 24g fats.

Recipe by: Cooking in the Keys

8. Cottage Cheese Pizza Bowl

9. Tuna Ricotta Frittata

This creamy frittata is packed with canned tuna, eggs, and ricotta for an easy high protein lunch. It tastes just as good cold, making it perfect for work, school, or a picnic. Great for high protein no-cook lunches that keep you full.

Nutrition (2 slices): 668 calories, 60g protein, 8g carbs, 42g fats.

Recipe by: Like Hot Keto

10. Carnivore Meatballs

Recipe by: My Rad Kitchen

11. Tripleta Sandwich

Recipe by: In the Kitch

12. Crock Pot Chicken and Black Bean Enchilada Casserole

This casserole is loaded with tender chicken, black beans, and cheesy enchilada flavor. It’s a warm, high protein lunch that’s easy to make in bulk and perfect for meal prep.

Nutrition (estimated per serve): 620 calories, 50g protein, 40g carbs, 25g fats.

Recipe by: Mommy Rose

13. High Protein Mac and Cheese

@aussiefitness Easy & Creamy High Protein Mac & Cheese🧀 Only 437 Calories & 50g Protein💪🏼 (Macros Per Serve – 4 Total) 434 Calories 40gC | 17.5gF | 50gP Ingredients: 320g Pasta (dry weight – Lulupasta Elbows | or your choice of pasta such as lentil pasta, chickpea pasta etc) 1 Tsp Salt, 1 Tsp Garlic Powder, 1 Tsp Onion Powder, 1 Tsp Smoked Paprika (or your choice of seasonings) 400ml Fat Free Evaporated Milk (Carnation Light & Creamy) 100g Grated Light Cheddar Cheese (Dairyworks Natural Cheddar) 50g Grated Light Mozzarella (Bega 50% Less Fat Grated Cheese) 20g Nutritional Yeast Don’t forget to check out my recipe eBooks with 200+ easy & delicious recipes like this one 📖👨🏻‍🍳 LlNK lS lN MY BlO ❤️ IMPORTANT NOTES: Make sure to stir the pot from start to finish the entire time, this will ensure none of the pasta gets stuck at the bottom. Towards the end once all the cheese mixes have been added in if at any point the consistency is too thick you can always add a bit more evaporated milk to make it creamier. When reheating add a drop of milk beforehand. This will help the pasta warm up & become creamy again without splitting. #macandcheese #pasta #cheese #mealprep #lowcalorie #highprotein #highproteinmeals #fitness #foodie #weightloss #healthyrecipes #easyrecipe ♬ original sound – Aussie Fitness 🇦🇺💪🏼

14. Protein Pasta Salad with Chicken

This protein-packed pasta salad is full of flavor and makes a solid meal prep lunch for busy weeks. It hits all the macros and keeps you full for hours.
Nutrition: 985 calories, 52g protein, 86g carbs, 54g fats.

Recipe by: Heavenly Spiced

15. Shrimp Poke Bowl

Need a balanced high protein meal that feels like takeout but fits your macros? These shrimp poke bowls check all the boxes.
Nutrition: 926 calories, 80g protein, 75g carbs, 36g fats.

Recipe by: Heavenly Spiced

These 50g protein lunches are perfect for busy days when you need something easy, filling, and actually satisfying. Whether you’re heading to the office, school, or just want a better routine, these ideas have your back. Pick a couple to meal prep and make lunch the easiest part of your week.

Pin this to your High Protein Lunch Recipes Pinterest board for later!