Staying energised and focused during a busy college or work day starts with the right lunch. Protein-packed meals are key to avoiding that midday slump, keeping your mind sharp and your energy levels steady. But who has time to cook every day? That’s where meal prep comes in. With a little planning, you can have a week’s worth of delicious, high-protein lunches ready to go.

1. Grilled Chicken and Quinoa Bowls
   Grilled chicken is a classic protein source, and when paired with quinoa - a complete protein itself - you get a powerhouse meal. Add roasted vegetables like broccoli, bell peppers, and sweet potatoes for a balanced, colourful bowl. Drizzle with a light vinaigrette, and you’ve got a meal that’s as tasty as it is nutritious.
2. Turkey and Avocado Wraps
   Wraps are perfect for meal prep because they hold up well and are easy to eat on the go. Use whole wheat or high-fibre tortillas, and fill them with lean turkey slices, creamy avocado, spinach, and a sprinkle of cheese. The combination of protein and healthy fats will keep you full and satisfied for hours.
3. Lentil and Veggie Stir-Fry
   For a plant-based option, try a lentil and veggie stir-fry. Lentils are a fantastic source of plant protein, and when mixed with a variety of sautéed vegetables like zucchini, carrots, and snap peas, you get a vibrant, filling lunch. Add tofu for an extra protein boost, and pack it all over a bed of brown or cauliflower rice.
4. Tuna Salad with Greek Yogurt
   Traditional tuna salad gets a protein upgrade by swapping out mayo for Greek yogurt. Mix canned tuna with Greek yogurt, diced celery, red onions, and a squeeze of lemon juice. Serve it over a bed of greens or stuff it into a whole wheat pita for a quick and protein-rich lunch.
5. Chickpea and Chicken Salad Jars
   Layered salads in mason jars are not only Instagram-worthy but also practical. Start with a base of chickpeas, then layer in diced chicken breast, cherry tomatoes, cucumbers, and spinach. Top with a dollop of hummus or a tahini dressing. The chickpeas and chicken provide a double dose of protein, and the jar keeps everything fresh until you’re ready to eat.

Meal prepping high-protein lunches not only saves time during the week but also ensures that you’re fueling your body with the nutrients it needs to power through your day. With these easy, protein-packed recipes, you’ll be ready to take on whatever the day throws at you!