12 High-Protein Lunch Box Ideas (30g+ Protein, No Cooking)

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2. Smoked Salmon Bagel Box

I love a smoked salmon bagel, but it’s not something I can really eat every single day. This is like a healthified version that’s deconstructed and super easy to meal prep. The biggest swap is that we change cream cheese out for cottage cheese, which is lower in fat and has way more protein. The rest of the flavors we keep the same. You can customize whatever you want here. Add some red onion, capers, whatever you like on your salmon bagel.

Ingredients:

• 3-4oz smoked salmon
• 3/4 cup 2% cottage cheese
• 1 bagel, sliced
• 1/2 cucumber, sliced 1 lemon wedge
• Everything bagel seasoning + fresh dill, for the cottage cheese

How To Make It: Roll the salmon slices into little roses (or just fold them, no one is checking), add the cottage cheese to its own compartment and top with the seasoning and dill, then pack the bagel slices and cucumber alongside with the lemon wedge tucked in.

Estimated Nutrition Facts: 530 calories | 44g protein | 58g carbs | 10g fat

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3. Spicy Tuna Sushi Box

If you love sushi and you want to eat it on the regular without breaking the bank, this spicy tuna sushi box is the one for you. Inspired by a spicy tuna hand roll, you simply mix some canned tuna with mayo and sriracha, then pair it with some microwave rice, avocado, and seaweed snacking sheets. Then you can scoop all the contents into each seaweed sheet and eat as you go.

Ingredients:

• 1 can tuna 
• 1 tbsp light mayo
• 1 tbsp  sriracha
• 1 cup microwave sushi rice (*plain white and brown rice work too!)
• ½ avocado (sliced)
• 1 packet seaweed sheets
• Sprinkle of sesame seeds

How To Make It: Drain the tuna then mix it with the mayo and sriracha until evenly combined. Pack it up with sushi or white rice, sliced avocado, and 1 packet of seaweed sheets. When ready to eat, load up each piece of seaweed with some rice, spicy tuna, and a slice of avocado. Finish with a sprinkling of sesame seeds.

PRO TIP: Keep the seaweed in its original packaging or in a separate ziplock bag so it doesn’t get soggy.

Estimated Nutrition Facts: 529 calories | 34g protein | 55g carbs | 19g fat

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4. Greek Chickpea Salad Box

This greek chickpea salad box might be the most gourmet option on the list, but it’s actually really quick and easy to put together. It’s like a greek salad, but with the addition of chickpeas for protein and fiber, and then I like to pair it with some whole-wheat pita and a side of tzatziki.

Ingredients:

• 1 1/4 cups canned chickpeas, rinsed and drained
• 2oz feta, cubed
• 1/2 cup cherry tomatoes, halved
• 1/4 small red onion, thinly sliced
• 5 kalamata olives
• 1 tsp olive oil + splash of red wine vinegar + pinch of dried oregano
• 2 mini whole-wheat pitas
• 1/3 cup tzatziki

How To Make It: Toss the chickpeas, feta, tomatoes, onion, and olives with the oil, vinegar, and oregano. Spoon into the main compartment, then add the pitas and tzatziki to their own compartments so the bread stays soft and the dip stays put.

Estimated Nutrition Facts: 690 calories | 32g protein | 80g carbs | 27g fat

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7. Turkey Lettuce Wraps

If you’re looking for the flavors of a classic sandwich but want it just a little bit healthier, try these turkey lettuce wraps. Combine your favorite deli turkey with some sharp cheddar. You can throw in some condiments too, like a little dijon mustard, and then wrap it up in your lettuce of choice. I like iceberg because it’s really crunchy, and I just paired mine with some sliced apples and walnuts.

Ingredients:

• 4 ounces sliced turkey or chicken
• 2 slices cheddar cheese
• 2-3 iceberg lettuce leaves
• Mustard
• 1 ounce walnuts
• ½ sliced apple

How To Make It: Lay out a couple of iceberg lettuce leaves into a tortilla-sized wrap-shape. Spread some mustard and then layer in the turkey and cheese slices. Roll up and then cut into bite-sized pieces. Serve alongside walnuts and apple slices for a complete meal.

Estimated Nutrition Facts: 549 calories | 45g protein | 17g carbs | 39g fat

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8. Roast Beef & Swiss Roll-Up Box

This idea is kind of like the one above, but a different take where you wrap roast beef and swiss cheese around pickles and cut them into little slices. I like to dip mine in a little mustard, but a bit of horseradish sauce is also great here.

Ingredients:

• 4 oz deli roast beef
• 2 slices swiss cheese
• 2 dill pickles
• 1 tbsp whole-grain mustard
• 1 cup grapes
• 6 whole-grain crackers

How To Make It: Lay a slice of roast beef flat, top with half a slice of swiss, place a pickle spear at one end and roll it up tightly. Slice each roll in half, secure with a toothpick if needed, and pack with the mustard, grapes, and crackers in their own compartments.

Estimated Nutrition Facts: 520 calories | 39g protein | 40g carbs | 21g fat

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9. Antipasto Snack Box

If you are partial to a charcuterie board, this is basically that, but packed into a no-cook snack box. Start with your favorite cured meat, bonus points if you go for something a little higher protein, and add cubed cheese, sliced cheese, or mozzarella pearls like I did here. I like to go for a salty element next. I went for roasted bell peppers, but you could also do olives or any type of pickled veggie. Then something crisp or fresh, fruit or veggie both work, and of course some crackers or bread.

Ingredients:

• 2 oz salami
• 3 oz fresh mozzarella pearls
• 1/2 red bell pepper, sliced
• 1/2 cucumber, sliced
• 5 seeded crackers or crispbreads

How To Make It: Add the salami and mozzarella pearls to one compartment, the cucumber and pepper to another, and the crackers to the biggest one so they stay dry.

Estimated Nutrition Facts: 650 calories | 34g protein | 26g carbs | 43g fat

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11. Egg & Cottage Cheese Protein Box

Similar to the idea above, but this is a vegetarian take. You’ve got protein of all kinds here, from the hummus, the hard-boiled eggs, and the cottage cheese. On their own they might be a little boring, but together it’s actually a great flavor combo. You can make it more exciting by adding everything bagel seasoning, some chili flakes, and a little drizzle of olive oil.

Ingredients:

• 2 hard-boiled eggs
• ½ cup low-fat cottage cheese (sprinkled with everything but the bagel seasoning)
• 3 tbsp hummus
• Sugar snap peas

How To Make It: Simply pack up the ingredients and enjoy!

Estimated Nutrition Facts: 414 calories | 37g protein | 20g carbs | 21g fat

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12. Turkey Meatball & Marinara Box

Sometimes I love to get the pre-cooked meatballs from the store. They’re a great source of protein and really tasty too. In this lunch box, you just throw some of those pre-made meatballs in with a side of marinara, and then I like to pair mine with a crunchy fresh element like these mini cucumbers. You could also do a little orzo pasta salad if you wanted a bit more carbs.

Ingredients:

• 6 pre-cooked turkey meatballs (about 5 oz)
• 1/2 cup marinara sauce
• 2 tbsp grated parmesan
• 2 small cucumbers, cut into spears (or any crunchy veggie you enjoy)

How To Make It: Add the meatballs to one compartment and the marinara to another, then top the sauce with the parmesan and a basil leaf if you have one. Pack the cucumber spears in the last compartment.

Estimated Nutrition Facts: 380 calories | 33g protein | 20g carbs | 17g fat