When you’re looking for a satisfying midday meal, a high-protein lunch bowl is one of the best choices. Packed with lean protein, fiber, and healthy fats, these bowls keep you full, energized, and focused all afternoon.

Here are 7 easy recipes you can prep ahead or assemble fresh for a delicious, protein-powered lunch.

1. Grilled Chicken Quinoa Bowl

Ingredients:

• 1 cup cooked quinoa
• 4 oz grilled chicken breast, sliced
• ½ cup roasted broccoli
• ½ avocado, sliced
• 1 tbsp olive oil + lemon juice drizzle

Instructions:

1. Layer quinoa, chicken, broccoli, and avocado in a bowl.
2. Drizzle with olive oil and lemon juice.

Nutrition (per serving):

490 calories | 36g protein | 18g fat | 42g carbs

2. Turkey Taco Bowl

Ingredients:

• 1 cup brown rice
• 4 oz ground turkey (cooked with taco seasoning)
• ½ cup black beans
• ½ cup salsa
• 2 tbsp shredded cheese

Instructions:

1. Place rice at the base of the bowl.
2. Top with turkey, beans, salsa, and cheese.

Nutrition (per serving):

520 calories | 35g protein | 14g fat | 60g carbs

3. Salmon Power Bowl

Ingredients:

• 1 cup mixed greens
• 4 oz baked salmon
• ½ cup roasted sweet potato cubes
• ¼ cup chickpeas
• 1 tbsp tahini dressing

Instructions:

1. Add greens as base.
2. Top with salmon, sweet potatoes, and chickpeas.
3. Drizzle with tahini dressing.

Nutrition (per serving):

480 calories | 34g protein | 16g fat | 45g carbs

4. Mediterranean Chicken Bowl

Ingredients:

• 1 cup farro or couscous
• 4 oz grilled chicken breast
• ½ cup cucumber & tomato salad
• 2 tbsp hummus
• 1 tbsp olive oil

Instructions:

1. Layer farro, chicken, and salad.
2. Add hummus and drizzle olive oil.

Nutrition (per serving):

500 calories | 37g protein | 17g fat | 48g carbs

5. Beef & Veggie Bowl

Ingredients:

• 1 cup brown rice
• 4 oz lean ground beef (seasoned and cooked)
• 1 cup stir-fried mixed vegetables (peppers, broccoli, carrots)
• 2 tbsp soy sauce or coconut aminos

Instructions:

1. Place rice at the bottom of the bowl.
2. Add ground beef and vegetables.
3. Drizzle with soy sauce.

Nutrition (per serving):

550 calories | 38g protein | 15g fat | 62g carbs

6. Tofu & Edamame Bowl (Vegan)

Ingredients:

• 1 cup quinoa
• ½ cup edamame
• 4 oz baked tofu cubes
• 1 cup steamed broccoli
• 1 tbsp sesame seeds + soy sauce

Instructions:

1. Layer quinoa, edamame, tofu, and broccoli.
2. Sprinkle sesame seeds and drizzle soy sauce.

Nutrition (per serving):

480 calories | 32g protein | 14g fat | 52g carbs

7. Shrimp & Avocado Bowl

Ingredients:

• 1 cup cauliflower rice
• 5 oz sautéed shrimp (garlic + olive oil)
• ½ avocado, sliced
• ½ cup roasted zucchini
• 1 tbsp lime juice

Instructions:

1. Place cauliflower rice in a bowl.
2. Top with shrimp, avocado, and zucchini.
3. Drizzle with lime juice.

Nutrition (per serving):

420 calories | 34g protein | 17g fat | 22g carbs

Final Thoughts

These 7 high-protein lunch bowls are versatile, balanced, and easy to prep ahead of time. Whether you prefer chicken, salmon, beef, shrimp, or plant-based protein, there’s an option here to fuel your day without the afternoon slump.

Try making 2–3 bowls in advance for quick grab-and-go meals during the week.