5 High-Protein No-Cook Lunch Recipes

published: February 16, 2024

updated: February 16, 2024


This post may contain affiliate links. Read our disclosure policy for more details.

One of the most inconvenient pieces of the nutrition puzzle when you’re striving for your goals is to need to cook all your meals at home. But what if you could throw together high-protein meals that didn’t require any cooking at all? You can!

In this article, I’m sharing 5 High-Protein, No-Cook Lunches to try. These ideas are all customizable, so feel free to play around with ingredients and serving sizes to ensure you’re hitting your macros!

When you need quick, easy, no-cooking-required lunches on the go, the next 5 ideas will be lifesavers. 

My Favorite No-Cook High Protein Lunches

1. Thai Chicken Wrap


  • 1 low-carb wrap
  • 1 cup baby spinach
  • 3 oz. pre-cooked grilled chicken strips
  • 2 tbsp. G.Hughes Sweet Chili sauce


  1. To assemble the wraps, place wrap on a clean surface. Add spinach leaves to the middle of the wrap.
  2. Place chicken strips to the center of the spinach, followed by shredded carrots, cilantro, and any additional desired toppings.
  3. Drizzle the Thai sweet chili sauce over the fillings.
  4. Fold the sides of the wrap inward, then roll it up tightly, securing the contents within the wrap.


  • 193 calories
  • 27g protein
  • 22g carbs
  • 6g fat
  • 16g fiber

2. Greek Yogurt Egg Salad


  • 2 large hard-boiled eggs
  • 2 tbsp nonfat plain Greek yogurt
  • 1 tbsp pickle relish
  • 1 tsp Dijon mustard
  • Salt and pepper, to taste


  1. Start by peeling the hard-boiled eggs and roughly chop them into small pieces.
  2. In a mixing bowl, combine the chopped eggs, Greek yogurt, pickle relish, Dijon mustard, salt, and pepper. Mix well until all the ingredients are evenly combined.
  3. Taste the mixture and adjust the seasoning if needed, adding more salt, pepper, or other spices according to your preference.
  4. If desired, add any optional toppings or add-ins like diced celery, red onions, or capers for extra texture and flavor.
  5. Once mixed, cover the bowl and refrigerate the Greek yogurt egg salad for at least 30 minutes to allow the flavors to meld together.


  • 173 calories
  • 16g protein
  • 5g carbs
  • 10g fat
  • 0g fiber

3. DIY Pizza Lunchables

two healthy DIY pizza lunchables


  • 1 whole wheat sandwich thins
  • 1 tbsp pizza sauce
  • 1/4 cup reduced-fat mozzarella
  • 8 turkey pepperoni slices
  • **To make this a higher protein lunch, add some cooked chicken breast!**


  1. Spread pizza sauce on each of the sandwich thins.
  2. Evenly sprinkle shredded mozzarella cheese over the sauce.
  3. Place turkey pepperoni slices over the cheese on each sandwich thin.


  • 220 calories
  • 16g protein
  • 24g carbs
  • 7g fat
  • 5g fiber

4. Buffalo Chicken Egg White Pinwheels


  • 2 Egg Life Wraps
  • 2 slices ultra-thin cheese
  • 4 oz. buffalo chicken deli meat
  • 1 Light Laughing Cow Cheese Wedge


  1. Lay egg white wraps on a flat surface, and spread Laughing Cow cheese wedge evenly across both wraps.
  2. Layer sharp cheddar cheese and deli meat.
  3. Roll tightly and cut into bite-sized pinwheels.


  • 284 calories
  • 43g protein
  • 1g carbs
  • 11g fat
  • 0g fiber

5. Chicken Caesar Salad

Chicken Caesar Salad


  • 1 Mini Chopped Caesar Salad Kit
  • 3 oz. pre-cooked rotisserie chicken
  • **Save calories by swapping the Caesar dressing that’s included with a lighter option like Bolthouse**


  1. Add chicken to salad.
  2. Top with dressing, croutons, and cheese from kit.


  • 350 calories
  • 23g protein
  • 10g carbs
  • 24g fat
  • 2g fiber

Get More Easy, High-Protein Recipes Each Week!

Join the FHM+ App to get exclusive access to hundreds of high-protein, macro-friendly recipes. Members get 3 new recipes each week along with a meal plan, grocery list, and sample macro days so staying on track is a breeze!

Join The FHM+ App: Macro Recipes & Strength Training Workouts!

  • Quick and easy, macro-friendly meals!
  • Meal plans and grocery lists for the week!
  • Strength training workouts for all fitness levels!
  • Starting at $10 per month!

Or, Download the Free Version To See What It's Like!

About the author, Tami Smith

Hi, I'm Tami, a certified macro coach, nutritionist and personal trainer! I love creating and sharing quick and easy macro-friendly recipes, and working out in my garage gym!

Follow Me Here

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}