That midday slump—yeah, we’ve all been there. Your energy dips, focus fades, and suddenly, lunch feels more like a hassle than a chance to refuel.
But what if your midday meal could be effortless, satisfying, and packed with the nutrients you need to power through the rest of the day?
Enter the lunch bowl: a simple, no-fuss way to load up on protein, healthy fats, and fresh ingredients—all in one delicious dish.
Whether you’re following a keto lifestyle, aiming to build muscle, or just craving a balanced, energizing meal, these high-protein recipes have you covered. Let’s get started!
Tofu Edamame Buddha Bow
This tofu edamame Buddha bowl combines baked tofu, edamame, rice, cabbage, and carrots for a nutritious, plant-powered meal that’s high in protein and ideal for meal prep.
It’s a perfect blend of fresh ingredients, vibrant flavors, and hearty textures.
Per Serving:
- Calories: 524
- Fats: 17g
- Protein: 27g
- Carbs: 71g
Street Corn Chicken Rice Bowl
This chicken rice bowl features tender grilled chicken thighs, charred corn, creamy Cotija cheese, and a zesty lime sauce for a fresh and flavorful meal.
Personalize it with your favorite toppings like avocado, black beans, or a sprinkle of extra cilantro.
Per Serving:
- Calories: 512
- Fats: 28.2g
- Protein: 22.6g
- Carbs: 43.5g
BBQ Chicken Power Bowl
Craving a meal that’s bursting with flavor and loaded with wholesome ingredients?
The BBQ Chicken Power Bowl has you covered! It features juicy, grilled chicken tossed in a smoky BBQ sauce, paired with a vibrant mix of fresh vegetables and a hearty grain base.
This well-balanced dish is both tasty and nourishing—ideal for lunch, dinner, or meal prepping for the days ahead.
Per Serving:
- Calories: 500
- Fats: 15g
- Protein: 45g
- Carbs: 45g
Quinoa Taco Bowl
This nutritious Quinoa Taco Bowl is ideal for meal prep, making six servings at once!
Easily customize it with your preferred protein to suit a variety of dietary needs.
Per Serving:
- Calories: 400
- Fats: 13g
- Protein: 31g
- Carbs: 43g
Ground Chicken Burrito Bowls
This Chicken Burrito Bowl is a flavorful blend of tender chicken, well-seasoned rice, and vibrant fresh toppings — a perfect choice for any Tex-Mex fan.
Whether you’re planning meals for the week or need a fast, satisfying dinner, this dish hits the mark with taste, balance, and nourishment.
Per Serving:
- Calories: 350
- Fats:
- Protein:
- Carbs:
Teriyaki Chicken Meal Prep
This quick and simple teriyaki chicken recipe is a go-to favorite of mine. It features a homemade teriyaki sauce, though store-bought works just as well if you’re short on time.
Pair it with steamed rice and a mix of vegetables like broccoli, carrots, and snap peas for a well-rounded, delicious meal.
Per Serving:
- Calories: 653
- Fats: 20g
- Protein: 51g
- Carbs: 68g
Greek Chicken Bowls
These easy Greek chicken bowls are bursting with flavor and a variety of textures, making them a perfect, hassle-free meal.
They’re great for meal prep, packed with fresh veggies, and topped with homemade tzatziki.
Per Serving:
- Calories: 603
- Fats: 27g
- Protein: 40g
- Carbs: 38g
Spicy Tuna Poke Bowl
This Spicy Tuna Poke Bowl features fresh tuna chunks, creamy avocado, crisp cucumbers, and scallions sliced on the bias, all drizzled with spicy mayo and served over a bed of fluffy steamed rice.
Per Serving:
- Calories: 397
- Fats: 14.5g
- Protein: 32.5g
- Carbs: 33.5g
Crispy Bang Bang Salmon Bites Bowls
Bang bang seasoning is a surefire hit, making this recipe perfect for feeding the whole family. Picture bite-sized pieces of panko-crusted salmon, drizzled with a spicy-sweet sauce.
This high-protein dish is rich in omega-3s from the salmon, so it’s not only delicious but also a healthier choice compared to takeout.
Per Serving:
- Calories: 976
- Fats: 41g
- Protein: 61g
- Carbs: 88g
Quinoa Black Bean Burrito Bowls
These Quinoa and Black Bean Burrito Bowls are a fantastic choice for a flexible, plant-forward meal—perfect for lunch or dinner.
Think of it as a deconstructed burrito, with a twist. Instead of rice, I’ve used cilantro-lime quinoa to boost both protein and nutrients.
The black beans are simmered with onions, garlic, and spices, adding a rich depth of flavor.
Plus, I’ve included a variety of optional toppings, so you can customize your bowl just the way you like. The possibilities are endless!
Per Serving:
- Calories: 480
- Fats: 7g
- Protein: 25g
- Carbs: 80g
Salmon Bowl
Here’s my tasty twist on a salmon bowl. I believe the best way to enjoy salmon is to keep it simple and let its natural flavor stand out.
That’s why this bowl includes just a handful of fresh ingredients—crisp cucumber, buttery avocado, and juicy tomatoes—all working together to complement the salmon beautifully.
Per Serving:
- Calories: 906
- Fats: 41g
- Protein: 32g
- Carbs: 105g
Shrimp Rice Bowl
This bowl brings together tender shrimp and wholesome brown rice for a hearty, satisfying meal. The shrimp is coated in a vibrant ginger, soy, and sesame sauce, delivering a bold, savory flavor.
Each serving offers a generous boost of protein from both the shrimp and rice. Fresh tomatoes and creamy avocado slices contribute essential nutrients and a crisp, refreshing touch.
For extra crunch, top it off with a sprinkle of white sesame seeds. The blend of ingredients creates a delicious, nutrient-packed dish that’s as flavorful as it is nourishing.
Per Serving:
- Calories: 478
- Fats: 20g
- Protein: 40g
- Carbs: 34g
Chipotle Chicken Meal Prep Lunch Bowls
If you’re bored with plain old chicken, this recipe is a game-changer! These chicken thighs are tender, flavorful, and pack a spicy kick, all thanks to a bold marinade.
The magic comes from a blend of onions, garlic, jalapeño peppers, cumin, oregano, olive oil, and salt — with an extra punch of heat from chipotle peppers in adobo sauce. I especially love using these chipotle peppers because they’re free of any preservatives.
Per Serving:
- Calories: 458
- Fats: 29.5g
- Protein: 32.9g
- Carbs: 16.2g
Hawaiian Chicken Bowl
I love the sweet and savory pairing of pineapple and chicken, and this Hawaiian chicken bowl delivers just that.
The best part? It all comes together on a single sheet pan, making prep a breeze. Ideal for meal prepping or a fast, fuss-free dinner!
Per Serving:
- Calories: 399
- Fats: 11.7g
- Protein: 43g
- Carbs: 24g
Keto Korean Beef Bowls
Craving some spice? Take your taste buds on a journey to South Asia with a Korean-inspired beef bowl. This dish features bulgogi-style beef, coated in a rich, sweet-and-savory sauce.
Cooked to perfection and served alongside crisp, fresh vegetables, it’s a simple yet satisfying meal you’ll find yourself coming back to time and time again.
Per Serving:
- Calories: 359
- Fats: 20g
- Protein: 31g
- Carbs: 14g
