The #1 High-Protein Lunch You Should Pack for Work This Week, Recommended by a Dietitian

There’s one thing I’ll never understand—people who skip lunch. That midday meal is probably one of my most favorite food experiences of the day. It’s the perfect recharge after burning through my breakfast and my morning snack, and a great reason to step away from work and take a break. I have a list of favorite meals I like to pack, but there’s one particular recipe that I enjoy more than any other: it’s my Goddess Veggie Bowls with Chicken. Here’s why this high-protein meal is the perfect desk lunch!

There’s a reason that fast-casual chain restaurants that focus on “bowl” and salad meals are successful. They’ve figured out the formula that works when it comes to a satisfying meal that’s packed with nutritious foods to fuel you, instead of putting you into a midday food coma. Their bowls and salads are typically a combination of vegetables and whole grains paired with lean protein(s). This variety is enjoyable to eat, thanks to all of the textures and flavors, but it’s also nourishing and satisfying, providing an array of nutrients that help boost energy. One problem, though, is that often these meals come with larger-than-necessary portions paired with an equally enormous amount of dressing. Combine that with limited customization, where some choices and selections are out of your control, and you can easily end up consuming more than one serving. 

Let’s not forget the price either, which often starts around $10 but can escalate to $15 or close to $20. I’m just not willing to spend that amount for lunch on a regular basis. Luckily, I know that I can create something just as delicious, satisfying and nourishing at home and that doing so gives me some control in the process as well. I love being able to choose my ingredients and portions, and it’s how I created these bowls.

They start with a simple marinade. I use plain Greek-style yogurt to create a perfectly tangy base and to add a bit of protein and calcium. To introduce even more flavor, I add fresh herbs, lemon and garlic, which coincidentally don’t contribute much in the way of calories or sodium. I use half of this mixture to marinate a bunch of chicken tenders and save the other half for dressing. Leaving the chicken tenders in the marinade for at least four hours ensures that they are flavorful after cooking. I love chicken tenders for this because they’re already cut and ready to go, and they’re a high-protein food that cooks quickly. For even more protein, I like to serve the bowls with quinoa, which also provides fiber and is gluten-free, making it a good option for those with gluten sensitivity or celiac disease. Finally, I top the bowls with an array of fresh, raw (but cooked also works!) veggies, avocado and protein-packed almonds. 

The best part about the recipe is that you can easily make it the weekend or night before so that you can enjoy it the next day. It can also be doubled to create a larger number of servings. After making the recipe for my family for dinner, I’ll portion leftovers into individual storage containers so that I can easily “grab-and-go” for the next day’s lunch. On top of being easy, it’s also completely customizable. For example, I often swap in wild rice or bulgur for quinoa. I also like to use other greens in place of the dinosaur kale, and I’ve been known to swap other veggies, too. In summer, I’ll use cucumber, peppers and tomatoes, but when the temperature cools, I’ll add roasted vegetables like cauliflower, broccoli and carrots that I roast on a separate pan while the chicken cooks. Finally, the marinade works double-duty as a salad dressing, which means you only have to whisk those ingredients once. Half gets used to marinate the chicken (and is then discarded), and the other half is drizzled over the bowls when they’re ready to enjoy!

Tips for Your Desk Lunch

Get a fun container: I like to use a salad-size storage container for my bowls and I’ll pack them the night before. I also have a set of dressing-size lidded jars, which fit perfectly on top of the salad before adding the lid.

Add a little extra: If you’re anything like me, you like balance. While this meal hits plenty of food groups, it doesn’t include fruit. I’ll often pack a mandarin orange, some grapes or an apple to enjoy alongside my meal.

Refrigerate it: This bowl needs to be refrigerated, so plan wisely. If your office has a refrigerator, you’re all set. If you’ll be somewhere without refrigeration, be sure to pack it in an insulated lunch box with freezer packs.