25 High-Protein Meal-Prep Lunches to Help Manage Blood Sugar

As someone who’s struggled with maintaining stable blood sugar levels, I’ve discovered that high-protein lunches are my secret weapon. Not only do they keep me satisfied throughout the afternoon, but they also help prevent those dreaded energy crashes that can derail productivity. Over the years, I’ve experimented with countless meal-prep recipes, and I’m excited to share my top 25 high-protein lunch options that have genuinely made a difference in managing my blood sugar.

Why High-Protein Lunches Matter for Blood Sugar Management

Before diving into the recipes, let’s understand why protein is so crucial for blood sugar stability. When we consume carbohydrates alone, our blood sugar can spike rapidly and then crash, leading to fatigue, irritability, and cravings. Protein acts as a natural buffer to this process.

Protein digests slowly, which means it:

• Slows down the absorption of carbohydrates
• Prevents rapid blood sugar spikes
• Provides steady energy throughout the day
• Keeps you feeling fuller longer
• Reduces cravings for sugary snacks

For those monitoring blood sugar levels—whether you have diabetes, prediabetes, or simply want to maintain steady energy—incorporating adequate protein at lunch can make a significant difference in how you feel all afternoon.

The Meal Prep Advantage

I’ve found that meal prepping is the key to consistency with healthy eating. When I prepare my high-protein lunches in advance:

• I’m less likely to grab convenient but unhealthy options
• I save money by not buying takeout
• I can carefully control portions and ingredients
• I reduce decision fatigue during busy weekdays
• I waste less food by planning my meals efficiently

Now, let’s get to those 25 amazing lunch recipes that will revolutionize your midday meal and help keep your blood sugar levels stable!

Poultry-Based Protein Powerhouses

1. Greek Chicken Meal Prep Bowls

These Mediterranean-inspired bowls combine lean protein with fiber-rich vegetables and healthy fats for optimal blood sugar balance.

Ingredients (4 servings):

• 1.5 lbs chicken breast, cubed
• 2 tablespoons olive oil
• 2 teaspoons Greek seasoning
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 red onion, thinly sliced
• 1/2 cup kalamata olives
• 4 oz feta cheese, crumbled
• 2 cups cooked quinoa
• Fresh lemon juice and herbs for serving

Preparation:

1. Season chicken with Greek seasoning and cook in olive oil until done
2. Distribute quinoa among 4 containers
3. Top with chicken and all vegetables
4. Sprinkle with feta cheese
5. Store in the refrigerator for up to 4 days
6. Add fresh lemon juice and herbs just before eating

Nutrition per serving: 420 calories, 35g protein, 30g carbs, 17g fat

2. Pesto Turkey Meatballs with Zucchini Noodles

These herby turkey meatballs paired with spiralized zucchini create a low-carb, high-protein lunch that’s perfect for meal prep.

Ingredients (4 servings):

• 1 lb lean ground turkey
• 1/4 cup almond flour
• 1 egg
• 1/3 cup basil pesto (plus extra for serving)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 medium zucchini, spiralized
• 1 tablespoon olive oil
• Cherry tomatoes and grated parmesan for garnish

Preparation:

1. Mix turkey, almond flour, egg, 1/4 cup pesto, and seasonings
2. Form into 16 meatballs and bake at 375°F for 20 minutes
3. Sauté zucchini noodles in olive oil just until slightly softened
4. Divide zucchini noodles among 4 containers and top with meatballs
5. Add extra pesto, cherry tomatoes, and parmesan before serving

Nutrition per serving: 310 calories, 28g protein, 8g carbs, 19g fat

3. Buffalo Chicken Lettuce Wraps

This spicy, protein-packed lunch option satisfies cravings while keeping carbs low.

Ingredients (4 servings):

• 1.5 lbs chicken breast, cooked and shredded
• 1/3 cup hot sauce (like Frank’s RedHot)
• 2 tablespoons ghee or butter, melted
• 1 teaspoon garlic powder
• 1 cup celery, diced
• 1/2 cup red onion, diced
• 1/2 cup blue cheese crumbles (optional)
• 16 large romaine or butter lettuce leaves
• 1/2 cup ranch or blue cheese dressing (use a yogurt-based version for lower carbs)

Preparation:

1. Mix hot sauce, melted ghee, and garlic powder
2. Toss shredded chicken in the buffalo sauce mixture
3. Combine with celery and red onion
4. Pack chicken mixture separately from lettuce leaves
5. Include small containers of dressing and blue cheese crumbles
6. Assemble wraps just before eating

Nutrition per serving: 340 calories, 42g protein, 5g carbs, 16g fat

4. Lemon Herb Chicken with Roasted Vegetables

This classic combination provides lean protein with fiber-rich vegetables and complex carbs from sweet potatoes.

Ingredients (4 servings):

• 1.5 lbs chicken breast
• 2 tablespoons olive oil
• 2 lemons (juice and zest)
• 2 tablespoons fresh herbs (rosemary, thyme, parsley), chopped
• 3 cloves garlic, minced
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 medium sweet potato, cubed
• 2 bell peppers, chopped
• 1 red onion, chopped
• 2 cups broccoli florets

Preparation:

1. Marinate chicken in lemon juice, zest, herbs, 1 tablespoon olive oil, garlic, salt, and pepper for at least 30 minutes
2. Toss vegetables in remaining olive oil with salt and pepper
3. Roast vegetables at 400°F for 20-25 minutes
4. Cook chicken in a skillet or oven until internal temperature reaches 165°F
5. Divide components among 4 containers

Nutrition per serving: 360 calories, 40g protein, 20g carbs, 12g fat

5. Teriyaki Turkey Stir-Fry Bowl

This Asian-inspired bowl combines lean turkey with plenty of vegetables and a moderate amount of brown rice.

Ingredients (4 servings):

• 1.5 lbs ground turkey
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 1 cup carrots, julienned
• 2 cups cooked brown rice
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1/4 cup low-sodium soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon honey
• 1 tablespoon sesame oil
• 1 tablespoon arrowroot powder or cornstarch
• Sesame seeds and green onions for garnish

Preparation:

1. Brown ground turkey with half the garlic and ginger
2. Steam or stir-fry vegetables until crisp-tender
3. Mix soy sauce, vinegar, honey, remaining garlic and ginger, sesame oil, and arrowroot powder to make sauce
4. Heat sauce until thickened
5. Combine turkey, vegetables, and sauce
6. Divide brown rice among 4 containers and top with turkey mixture
7. Garnish with sesame seeds and green onions before serving

Nutrition per serving: 390 calories, 32g protein, 35g carbs, 14g fat

Seafood Selections

6. Salmon Niçoise Meal Prep

This French-inspired salad provides omega-3 fatty acids from salmon along with plenty of vegetables for a blood sugar-friendly lunch.

Ingredients (4 servings):

• 1 lb salmon fillets
• 2 cups baby potatoes, halved
• 4 eggs, hard-boiled
• 2 cups green beans, trimmed
• 1 cup cherry tomatoes, halved
• 1/2 cup kalamata olives
• 1/4 cup red onion, thinly sliced
• Mixed greens

For the dressing:

• 3 tablespoons olive oil
• 1 tablespoon Dijon mustard
• 2 tablespoons lemon juice
• 1 teaspoon herbs de Provence
• Salt and pepper to taste

Preparation:

1. Bake salmon at 375°F for 12-15 minutes until flaky
2. Boil potatoes until tender, about 15 minutes
3. Blanch green beans for 3 minutes
4. Arrange all components in meal prep containers on a bed of mixed greens
5. Pack dressing separately and add just before eating

Nutrition per serving: 390 calories, 29g protein, 20g carbs, 22g fat

7. Shrimp and Quinoa Tabbouleh Bowls

These refreshing bowls combine lean protein from shrimp with fiber-rich quinoa and plenty of fresh herbs and vegetables.

Ingredients (4 servings):

• 1.5 lbs shrimp, peeled and deveined
• 2 cups cooked quinoa
• 2 cups parsley, finely chopped
• 1/2 cup mint, finely chopped
• 1 cup cherry tomatoes, quartered
• 1 cucumber, diced
• 1/2 red onion, finely diced
• 2 lemons (juice)
• 3 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder

Preparation:

1. Season shrimp with salt, pepper, and garlic powder
2. Cook shrimp in 1 tablespoon olive oil until pink and opaque
3. Mix quinoa with parsley, mint, tomatoes, cucumber, and red onion
4. Dress the quinoa mixture with lemon juice and remaining olive oil
5. Divide tabbouleh among 4 containers and top with shrimp

Nutrition per serving: 330 calories, 35g protein, 23g carbs, 11g fat

8. Tuna Salad Stuffed Bell Peppers

This creative lunch option replaces bread with nutrient-dense bell peppers for a blood sugar-friendly meal.

Ingredients (4 servings):

• 4 large bell peppers (assorted colors), halved and seeded
• 3 cans (5 oz each) tuna in water, drained
• 1/4 cup Greek yogurt
• 2 tablespoons olive oil mayonnaise
• 1/4 cup celery, finely diced
• 1/4 cup red onion, finely diced
• 2 tablespoons fresh dill, chopped
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Preparation:

1. Mix tuna, Greek yogurt, mayonnaise, celery, red onion, dill, lemon juice, and mustard
2. Season with salt and pepper
3. Clean and halve bell peppers
4. Fill pepper halves with tuna mixture
5. Store in airtight containers

Nutrition per serving: 270 calories, 32g protein, 10g carbs, 12g fat

Plant-Based Protein Powerhouses

9. Tempeh Taco Salad Bowls

These plant-based bowls provide complete protein from tempeh with plenty of fiber from beans and vegetables.

Ingredients (4 servings):

• 8 oz tempeh, crumbled
• 1 tablespoon olive oil
• 2 tablespoons taco seasoning
• 1 can (15 oz) black beans, drained and rinsed
• 4 cups romaine lettuce, chopped
• 1 cup cherry tomatoes, halved
• 1 avocado, diced (add day of eating)
• 1/2 cup corn kernels
• 1/4 cup red onion, diced
• 1/4 cup cilantro, chopped
• Lime wedges for serving

For dressing:

• 1/2 cup Greek yogurt
• 2 tablespoons lime juice
• 1 tablespoon taco seasoning
• 1-2 tablespoons water to thin

Preparation:

1. Sauté crumbled tempeh in olive oil with taco seasoning until browned
2. Mix all dressing ingredients together
3. Layer romaine lettuce in 4 containers
4. Top with tempeh, black beans, tomatoes, corn, and red onion
5. Pack dressing separately
6. Add avocado and squeeze lime just before eating

Nutrition per serving: 310 calories, 18g protein, 30g carbs, 15g fat

10. Lentil and Roasted Vegetable Buddha Bowls

These nutrient-dense bowls provide plant protein from lentils along with fiber from vegetables and healthy fats from tahini.

Ingredients (4 servings):

• 1 cup dry green or brown lentils
• 2 cups sweet potatoes, cubed
• 2 cups Brussels sprouts, halved
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cups baby spinach
• 1/4 cup pumpkin seeds

For tahini dressing:

• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 tablespoon maple syrup
• 1 tablespoon water (more as needed)
• 1 clove garlic, minced
• 1/4 teaspoon salt

Preparation:

1. Cook lentils according to package directions
2. Toss sweet potatoes, Brussels sprouts, and red onion with olive oil, cumin, paprika, salt, and pepper
3. Roast vegetables at 400°F for 25-30 minutes
4. Mix tahini dressing ingredients
5. Layer spinach, lentils, and roasted vegetables in containers
6. Top with pumpkin seeds
7. Pack dressing separately

Nutrition per serving: 380 calories, 16g protein, 50g carbs, 16g fat

11. Tofu and Vegetable Stir-Fry with Cauliflower Rice

This low-carb, high-protein vegan option is perfect for those monitoring blood sugar closely.

Ingredients (4 servings):

• 14 oz extra-firm tofu, pressed and cubed
• 4 cups cauliflower rice (fresh or frozen)
• 2 tablespoons sesame oil, divided
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 1 cup mushrooms, sliced
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 3 tablespoons coconut aminos or low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon arrowroot powder or cornstarch
• Sesame seeds and green onions for garnish

Preparation:

1. Press tofu to remove excess water, then cube
2. Toss tofu with 1 tablespoon cornstarch and a pinch of salt
3. Cook tofu in 1 tablespoon sesame oil until golden brown
4. Sauté vegetables with garlic and ginger in remaining oil
5. Mix coconut aminos, rice vinegar, and arrowroot powder
6. Add sauce to vegetables and cook until thickened
7. Cook cauliflower rice according to package directions
8. Layer cauliflower rice, tofu, and vegetables in containers
9. Garnish with sesame seeds and green onions

Nutrition per serving: 260 calories, 16g protein, 18g carbs, 15g fat

Meat-Based High-Protein Options

12. Korean-Inspired Beef Bowls

This flavorful bowl combines lean beef with vegetables and a moderate portion of rice for balanced blood sugar.

Ingredients (4 servings):

• 1 lb lean ground beef (90% lean)
• 2 cups cooked brown rice
• 4 cups spinach
• 1 cup carrots, julienned
• 1 cup cucumber, sliced
• 4 eggs, fried or soft-boiled
• 2 tablespoons sesame seeds
• Green onions for garnish

For sauce:

• 1/4 cup coconut aminos or low-sodium soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon rice vinegar
• 1 tablespoon grated ginger
• 2 cloves garlic, minced
• 1 tablespoon honey
• 1 teaspoon gochujang (Korean chili paste)

Preparation:

1. Mix sauce ingredients together
2. Brown ground beef and add 3/4 of the sauce
3. Cook until sauce is absorbed
4. Divide rice among 4 containers
5. Add beef, spinach, carrots, and cucumber
6. Top with egg, sesame seeds, and green onions
7. Pack remaining sauce separately

Nutrition per serving: 420 calories, 33g protein, 30g carbs, 20g fat

13. Italian-Style Stuffed Bell Peppers

These complete-meal stuffed peppers provide protein, fiber, and vegetables in one package.

Ingredients (4 servings):

• 4 large bell peppers, tops removed and seeded
• 1 lb lean ground beef (90% lean)
• 1/2 cup onion, diced
• 2 cloves garlic, minced
• 1 cup cauliflower rice
• 1 can (14.5 oz) diced tomatoes, drained
• 2 tablespoons tomato paste
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup shredded mozzarella cheese
• 2 tablespoons fresh basil, chopped

Preparation:

1. Preheat oven to 375°F
2. Brown beef with onion and garlic
3. Add cauliflower rice, diced tomatoes, tomato paste, and seasonings
4. Cook until most moisture is evaporated
5. Stand peppers in a baking dish and fill with beef mixture
6. Top with cheese
7. Bake for 30-35 minutes until peppers are tender
8. Garnish with fresh basil before serving

Nutrition per serving: 330 calories, 28g protein, 15g carbs, 19g fat

14. Mediterranean Lamb Meatballs with Greek Salad

These flavor-packed meatballs paired with a fresh Greek salad provide protein, healthy fats, and vegetables.

Ingredients (4 servings):

• 1 lb ground lamb
• 1/4 cup almond flour
• 1 egg
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried mint
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil

For Greek salad:

• 4 cups romaine lettuce, chopped
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup kalamata olives
• 4 oz feta cheese, crumbled

For dressing:

• 3 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Preparation:

1. Mix lamb, almond flour, egg, garlic, and seasonings
2. Form into 16 meatballs
3. Cook meatballs in olive oil until browned and cooked through
4. Mix all salad ingredients except feta
5. Mix dressing ingredients
6. Divide salad among 4 containers
7. Top with meatballs and feta
8. Pack dressing separately

Nutrition per serving: 410 calories, 27g protein, 10g carbs, 32g fat

Quick and Easy High-Protein Lunches

15. DIY Protein Bento Boxes

These customizable boxes let you mix and match proteins, vegetables, and healthy fats.

Ingredients for each box (choose your combinations):

Protein options (choose 1-2):

• 2 hard-boiled eggs
• 3 oz turkey or chicken breast
• 3 oz canned tuna or salmon
• 1/4 cup hummus
• 2 oz cheese cubes

Vegetables (choose 2-3):

• 1 cup cucumber slices
• 1 cup bell pepper strips
• 1 cup cherry tomatoes
• 1 cup carrot sticks
• 1/2 cup sugar snap peas

Healthy fats (choose 1):

• 1/4 avocado
• 10 olives
• 1 oz nuts or seeds

Preparation:

1. Prepare proteins in advance (hard-boil eggs, cook meat, etc.)
2. Wash and cut vegetables
3. Distribute chosen ingredients into compartmentalized containers
4. Keep cool until ready to eat

Nutrition per serving (varies based on choices): Approximately 300-400 calories, 25-30g protein, 15-20g carbs, 15-20g fat

16. Mason Jar Protein Salads

These layered salads stay fresh for days and provide balanced nutrition.

Basic formula (from bottom to top):

• 2 tablespoons dressing
• 1/2 cup hearty vegetables (carrots, bell peppers, cucumber)
• 1/4 cup beans or grains (chickpeas, quinoa, black beans)
• 3-4 oz protein (chicken, tuna, hard-boiled eggs, tofu)
• 1/4 cup soft vegetables (tomatoes, avocado)
• 2 cups leafy greens
• 1 tablespoon toppings (seeds, nuts, cheese)

Example: Southwest Chicken Jar

• 2 tablespoons lime-cilantro dressing
• 1/2 cup bell peppers and onions
• 1/4 cup black beans
• 3 oz cooked chicken breast
• 1/4 cup cherry tomatoes
• 2 cups romaine lettuce
• 1 tablespoon pumpkin seeds

Preparation:

1. Layer ingredients in a wide-mouth mason jar, starting with dressing at bottom
2. Seal tightly and refrigerate
3. When ready to eat, shake jar to distribute dressing and pour onto a plate

Nutrition per serving (Southwest example): 330 calories, 35g protein, 20g carbs, 12g fat

17. Egg and Vegetable Frittata Muffins

These portable protein powerhouses are perfect for grab-and-go lunches.

Ingredients (makes 12 muffins, 3 per serving):

• 12 large eggs
• 1/4 cup milk of choice
• 1 cup spinach, chopped
• 1/2 cup bell peppers, diced
• 1/2 cup mushrooms, diced
• 1/4 cup green onions, sliced
• 1/2 cup shredded cheese
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder

Preparation:

1. Preheat oven to 350°F and grease a muffin tin
2. Whisk eggs and milk together
3. Mix in vegetables, cheese, and seasonings
4. Pour mixture into muffin cups
5. Bake for 20-25 minutes until set
6. Cool completely before storing
7. Pack 3 muffins per serving with a side salad or additional vegetables

Nutrition per serving (3 muffins): 290 calories, 22g protein, 5g carbs, 21g fat

18. Cottage Cheese Protein Bowl

This no-cook option combines protein-rich cottage cheese with various toppings for a blood sugar-friendly lunch.

Base ingredients per serving:

• 1 cup cottage cheese (2% fat)

Choose 2-3 toppings:

• 1/4 avocado, diced
• 1/4 cup cucumber, diced
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons pumpkin seeds or sunflower seeds
• 1/4 cup berries
• 1 tablespoon hemp hearts
• 1 tablespoon everything bagel seasoning
• 1 hard-boiled egg, sliced
• 2 tablespoons fresh herbs (dill, chives, basil)

Preparation:

1. Place cottage cheese in a container
2. Add chosen toppings
3. Keep refrigerated until ready to eat

Nutrition per serving (with avocado, tomatoes, and seeds): 340 calories, 29g protein, 12g carbs, 20g fat

Soups and Stews

19. Slow Cooker Turkey Chili

This hearty chili provides protein, fiber, and vegetables for stable blood sugar.

Ingredients (4 servings):

• 1 lb ground turkey
• 1 onion, diced
• 2 bell peppers, diced
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 1 can (8 oz) tomato sauce
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 cup chicken broth
• 2 tablespoons chili powder
• 1 tablespoon cumin
• 1 teaspoon oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional toppings: avocado, Greek yogurt, cilantro, lime wedges

Preparation:

1. Brown ground turkey in a skillet
2. Transfer to slow cooker with all other ingredients except toppings
3. Cook on low for 6-8 hours or high for 3-4 hours
4. Divide into 4 containers
5. Pack toppings separately

Nutrition per serving (without toppings): 390 calories, 30g protein, 40g carbs, 12g fat

20. Lemon Chicken Soup with Cauliflower Rice

This light but protein-rich soup is perfect for a satisfying lunch.

Ingredients (4 servings):

• 1.5 lbs chicken breast
• 4 cups chicken broth
• 2 lemons (juice and zest)
• 2 cups cauliflower rice
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups spinach
• 2 tablespoons fresh dill, chopped
• 2 tablespoons olive oil

Preparation:

1. Heat olive oil in a large pot
2. Sauté onion, carrots, celery, and garlic until softened
3. Add chicken, broth, lemon zest, herbs, salt, and pepper
4. Simmer until chicken is cooked through, about 20 minutes
5. Remove chicken, shred, and return to pot
6. Add cauliflower rice and simmer for 5 minutes
7. Stir in spinach and lemon juice until spinach wilts
8. Garnish with fresh dill
9. Divide into 4 containers

Nutrition per serving: 310 calories, 40g protein, 10g carbs, 12g fat

Balanced, Quick-Assembly Options

21. Protein-Packed Quinoa Bowls

These versatile bowls combine complete plant protein from quinoa with additional protein sources and plenty of vegetables.

Ingredients (4 servings):

• 2 cups cooked quinoa
• 2 cups roasted vegetables (bell peppers, zucchini, onions)
• 2 cans (5 oz each) tuna in water, drained
• 1 avocado, sliced (add day of eating)
• 1 cup cherry tomatoes, halved
• 4 cups baby spinach
• 1/4 cup sunflower seeds

For dressing:

• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Preparation:

1. Layer quinoa, roasted vegetables, and spinach in containers
2. Top with tuna and cherry tomatoes
3. Mix dressing ingredients and pack separately
4. Add avocado and dressing just before eating
5. Sprinkle with sunflower seeds

Nutrition per serving: 380 calories, 25g protein, 30g carbs, 18g fat

22. Turkey and Hummus Wrap (with low-carb wrap option)

This simple wrap provides lean protein, healthy fats, and fiber-rich vegetables.

Ingredients (4 servings):

• 4 large low-carb tortillas or lettuce leaves
• 1 lb sliced turkey breast
• 1 cup hummus
• 1 cucumber, sliced
• 1 bell pepper, sliced
• 1 cup sprouts or microgreens
• 1/4 red onion, thinly sliced

Preparation:

1. Spread hummus on tortillas
2. Layer turkey and vegetables
3. Roll tightly
4. Wrap in parchment paper
5. Slice in half before serving

Nutrition per serving (with low-carb tortilla): 330 calories, 35g protein, 20g carbs, 12g fat

23. Protein Salad Lettuce Cups

These fresh lettuce cups feature your choice of protein salad for a low-carb lunch option.

Choose your protein base (1 per serving):

• 3 oz canned tuna or salmon mixed with 1 tablespoon Greek yogurt and seasonings
• 3 oz diced chicken breast mixed with 1 tablespoon avocado oil mayonnaise
• 1/2 cup chickpeas mashed with 1 tablespoon tahini

For each serving:

• 4 large romaine or butter lettuce leaves
• 1/4 avocado, diced
• 2 tablespoons diced red onion
• 2 tablespoons diced celery
• 1 tablesp