25+ Protein-Packed Lunch Bowls You Can Prep Ahead

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25+ Protein-Packed Lunch Bowls You Can Prep Ahead
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25+ Protein-Packed Lunch Bowls You Can Prep Ahead 27 full recipes that stay fresh, fill you up and end the 12:40 “what do I eat?” panic

Real ingredient lists, step-by-step methods, storage times and swap ideas for every bowl, so you open the fridge on Wednesday and feel looked after.

  • 🥗 27 complete recipes
  • 💪 25–45 g protein in most bowls
  • ⏱ 10–45 minutes each
  • 🥡 Built to last 3–5 days
Steaming protein lunch bowl

It is 12:40. You have eleven minutes, a half-empty fridge and a growling stomach. You can already feel the delivery app pulling you in.

We have all been there. You start the week with good intentions, then a long morning happens, and lunch becomes whatever is fastest: a pricey takeaway, a sad sandwich or a bag of chips eaten over your keyboard. By 3 p.m. you are tired, foggy and a little annoyed at yourself.

The good news is that this is not a willpower problem. It is a planning problem, and it is fixable. A well-built lunch bowl gives you protein to keep you full, color to keep you interested and a sauce to make it taste like you cared. Cook it once on a calm day and your future self eats well without lifting a finger.

Below you will find the most common lunch-prep frustrations people talk about online and in search questions, along with a practical fix for each. Then come 27 complete recipes, with everything you need to cook them.

Six lunch problems, and how these bowls solve them

😩 “I’m starving again by 3 p.m.”

A lunch built mostly from refined carbs burns off fast. Protein and fiber are what make a meal feel like it lasts.

The fix: Anchor every bowl with a real protein portion and pair it with beans, whole grains or vegetables. Nearly every recipe here lands around 25–45 g of protein per bowl.

🥴 “By Thursday it’s soggy and sad.”

Nothing kills the joy of lunch like limp lettuce and watery rice. Moisture is the culprit.

The fix: Keep wet and crisp apart. Sauces go in small cups, greens and avocado go in on the day, and vegetables are cooked until just tender because they soften again when reheated.

🙄 “I’m bored of chicken and rice.”

Boredom is what actually ends meal prep, long before the food runs out.

The fix: Cook one grain, two proteins and two sauces, and you can build four completely different lunches from the same shopping trip. With 27 recipes you will not repeat yourself for weeks.

⏰ “I do not have three hours on Sunday.”

The idea of a giant prep session is what stops most people from starting.

The fix: Use the 90-minute plan below, cook in parallel, and choose the 10–25 minute recipes when time is tight.

💸 “Lunch is eating my budget.”

A daily takeaway lunch adds up quickly, and it is rarely the best protein for the price.

The fix: Lentils, chickpeas, eggs, cottage cheese and rice-based bowls (recipes 18–27) are some of the most affordable protein on the list.

🤔 “Is this still safe to eat?”

Nobody wants to gamble on a five-day-old container.

The fix: Use the storage chart below. Cool food quickly, keep it at 40°F (4°C) or colder and reheat to 165°F (74°C).

The five-part bowl formula

Every recipe in this guide follows the same simple structure. Learn it once and you can improvise with whatever is in your fridge.

  • BaseRice, quinoa, bulgur or greens
  • Protein25–40 g is the sweet spot for many adults
  • ColorTwo veg: one roasted, one raw
  • CrunchSeeds, nuts, cabbage or cucumber
  • SauceAlways packed on the side

How much protein is actually in your food?

  • Chicken breast, 3 oz cooked≈ 26 g
  • Cottage cheese, 1 cup≈ 25 g
  • Salmon, 3 oz cooked≈ 22 g
  • Shrimp, 3 oz cooked≈ 20 g
  • Lentils, 1 cup cooked≈ 18 g
  • Chickpeas, ½ cup≈ 7 g
  • Egg, 1 large≈ 6 g

Approximate values, based on common nutrition references. Brands, cuts and portion sizes vary.

Your 90-minute Sunday prep plan

Cook in parallel and the whole week comes together in about an hour and a half. Here is the order that keeps everything moving.

  1. 0:00 Heat the oven to 425°F (220°C). Start a big pot of rice or quinoa.
  2. 0:10 Season and start the protein (chicken, salmon or tofu) in the oven or on the stove.
  3. 0:25 Put a pan of vegetables into the oven, such as broccoli, sweet potato or peppers.
  4. 0:40 Whisk two sauces while everything cooks, and boil eggs if the week needs them.
  5. 0:55 Slice the protein, chop the raw vegetables and let everything cool on trays.
  6. 1:15 Portion into containers. Keep sauces and fresh toppings separate.
  7. 1:30 Lids on, into the fridge within two hours of cooking. Done.

Storage and safety cheat sheet

FoodFridge (40°F / 4°C)FreezerGood to know
Cooked chicken, turkey, beef3–4 days2–3 monthsReheat to 165°F (74°C)
Cooked salmon, shrimpUp to 3 daysUp to 2 monthsBest flavor early in the week
Seared rare tuna24 hoursNot recommendedCook through for longer storage
Cooked rice and grains3–4 days1–2 monthsCool within an hour, refrigerate promptly
Beans and lentils4–5 days2–3 monthsFlavor improves overnight
Hard-boiled eggs (in shell)Up to 7 daysNot recommendedPeel the day you eat them for best texture
Yogurt-based sauces4–5 daysNoStir before serving
Avocado, cutSame dayNoAdd at lunchtime with lemon or lime

General guidance in line with commonly published food-safety advice. When in doubt, throw it out.

Watch: how to meal prep protein bowls

Want to see the batch-cooking rhythm in action? This video walks through building individual protein bowls ahead of time.

Pick your bowl

Jump straight to a category or tap any recipe below.

🍗 Chicken bowls🥩 Beef, turkey and sausage bowls🐟 Salmon, tuna and shrimp bowls🥑 Egg, bean and plant-powered bowls⚡ No-cook, jar and 15-minute bowls

Chicken bowls Recipes 1–7

🌶️ Southwest Chicken, Black Bean and Corn Bowl

  • ⏱ 45 min
  • 💪 ≈ 45 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls
Sliced southwest chicken over brown rice with black beans, corn pico and avocado

This is the bowl for the person who wants lunch to feel like a little celebration. Smoky chicken, creamy avocado and a bright scoop of pico turn a plain desk lunch into something you actually look forward to.

Ingredients

  • 1½ lb (700 g) boneless skinless chicken breasts
  • 1 tbsp olive oil
  • 2 tsp chili powder, 1 tsp ground cumin, 1 tsp smoked paprika, ½ tsp garlic powder
  • 1 tsp salt and ¼ tsp black pepper
  • 1½ cups dry brown rice, cooked to the package directions (about 4 cups cooked)
  • 1 can (15 oz) black beans, drained and rinsed
  • 1½ cups corn (thawed frozen or roasted)
  • 1 cup pico de gallo (or dice 2 tomatoes, ½ red onion, a handful of cilantro, juice of 1 lime)
  • 2 ripe avocados and 1 lime, for serving day-of

Method

  1. Pat the chicken dry. Mix the spices, salt and pepper, then rub the chicken with the oil and the spice mix.
  2. Heat a large skillet over medium-high heat. Sear the chicken 5–6 minutes per side, until it reaches 165°F (74°C) in the thickest part.
  3. Rest the chicken 5–10 minutes, then slice it against the grain so every bite stays tender.
  4. Divide the rice, beans, corn and sliced chicken between 4 containers. Pack the pico in a small cup on the side.
  5. Chill. When you eat, add sliced avocado and a squeeze of lime.

Prep tip: Keep the pico in its own cup. That one move stops the rice from turning watery by day three.

Low-carb or swap idea: Swap the rice for cauliflower rice and leave out the corn for a lower-carb bowl.

🥒 Greek Chicken Tzatziki Bowl

  • ⏱ 40 min
  • 💪 ≈ 42 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls
Greek chicken bowl with cucumber, tomatoes, olives and tzatziki

Crisp cucumber, salty olives and cool garlicky yogurt make this the lunch that still tastes fresh on Thursday, even when the week has worn you out.

Ingredients

  • 1½ lb (700 g) boneless chicken thighs or breasts
  • Marinade: 3 tbsp olive oil, juice of 1 lemon, 3 minced garlic cloves, 2 tsp dried oregano, 1 tsp salt, ½ tsp pepper
  • 1 cup dry bulgur (or quinoa), cooked
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ½ cup Kalamata olives
  • ½ small red onion, thinly sliced
  • ½ cup crumbled feta
  • 4 big handfuls chopped romaine
  • Tzatziki: 1 cup Greek yogurt, ½ grated cucumber squeezed dry, 1 grated garlic clove, 1 tbsp lemon juice, 1 tbsp chopped dill, pinch of salt

Method

  1. Mix the marinade, coat the chicken and leave it 20 minutes (or overnight in the fridge).
  2. Cook the chicken in a hot skillet, on a grill, or in a 425°F (220°C) oven for 18–25 minutes, until it reaches 165°F (74°C). Rest 5 minutes and slice.
  3. Cook the bulgur or quinoa according to the package. Let it cool.
  4. Stir the tzatziki ingredients together and taste for salt and lemon.
  5. Build each container with grain, chicken, cucumber, tomatoes, olives and onion. Keep the feta, romaine and tzatziki in a separate compartment until lunch.

Prep tip: Squeeze the grated cucumber in a clean towel. Watery tzatziki is the number one reason this sauce goes thin in the fridge.

Low-carb or swap idea: Skip the bulgur and double the romaine and cucumber for a low-carb version.

🥦 Teriyaki Chicken and Broccoli Rice Bowl

  • ⏱ 35 min
  • 💪 ≈ 42 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

If takeout has been your emergency plan, this is the homemade version that tastes just as good, costs a fraction, and is ready the moment you open the fridge.

Ingredients

  • 1½ lb (700 g) chicken breast, cut into bite-size pieces
  • 1 tbsp neutral oil
  • 4 cups broccoli florets
  • 1½ cups dry jasmine rice, cooked
  • Sauce: ⅓ cup low-sodium soy sauce, 3 tbsp honey, 1 tbsp rice vinegar, 2 minced garlic cloves, 1 tbsp grated fresh ginger
  • Slurry: 1 tbsp cornstarch whisked with 3 tbsp cold water
  • Sesame seeds and sliced scallions to finish

Method

  1. Whisk the soy sauce, honey, vinegar, garlic and ginger together in a small bowl.
  2. Heat the oil in a large skillet. Cook the chicken 5–6 minutes, stirring, until golden and cooked through (165°F / 74°C).
  3. Pour in the sauce and simmer 2 minutes. Stir the slurry, add it, and cook 1–2 minutes until the sauce turns glossy and coats the chicken.
  4. Steam the broccoli 3–4 minutes. Pull it while it is still bright green, because it keeps softening when you reheat.
  5. Divide the rice, chicken and broccoli between containers and finish with sesame and scallions.

Prep tip: Undercook the broccoli slightly. Reheated broccoli that started soft ends up mushy.

Low-carb or swap idea: Serve over cauliflower rice or shredded cabbage to cut the carbs.

🔥 Buffalo Chicken Ranch Bowl

  • ⏱ 30 min
  • 💪 ≈ 40 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

Craving game-day food but trying to eat well all week? This gives you the tangy heat you want with a lighter Greek yogurt ranch.

Ingredients

  • 1½ lb (700 g) chicken breasts
  • ½ cup Frank's-style hot sauce and 2 tbsp melted butter (or olive oil)
  • 1 cup dry rice (or 4 cups cauliflower rice)
  • 2 celery stalks, sliced
  • 2 carrots, shredded
  • 1 cup cherry tomatoes
  • Ranch: ¾ cup Greek yogurt, 1 tbsp lemon juice, 1 tsp garlic powder, 1 tsp onion powder, 1 tbsp dried dill or chives, salt, a splash of milk to thin

Method

  1. Poach the chicken: cover with water or broth, bring to a gentle simmer and cook 15–18 minutes until it reaches 165°F (74°C). Or bake at 425°F (220°C) for about 20 minutes.
  2. Shred the warm chicken with two forks and toss with the hot sauce and butter.
  3. Cook the rice and let it cool slightly.
  4. Whisk the ranch ingredients until smooth and pourable.
  5. Pack rice, chicken, celery, carrots and tomatoes. Put the ranch in a small cup so the crunch stays crunchy.

Prep tip: Shredding the chicken while it is warm lets it soak up the sauce instead of sitting in it.

Low-carb or swap idea: Use cauliflower rice and extra celery for a keto-friendly bowl.

🍋 Lemon-Herb Chicken Sheet-Pan Quinoa Bowl

  • ⏱ 40 min
  • 💪 ≈ 43 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

One pan, one timer, almost no dishes. This is for the night you have the energy to cook once and no energy to think.

Ingredients

  • 1½ lb (700 g) chicken breasts
  • 2 zucchini, 1 red bell pepper and 1 red onion, chopped into chunks
  • 1 cup dry quinoa, rinsed
  • 3 tbsp olive oil
  • Zest of 1 lemon and juice of 2 lemons
  • 4 minced garlic cloves
  • 2 tsp dried thyme
  • 1 tsp salt and ½ tsp pepper
  • ¼ cup chopped parsley
  • ¼ cup toasted sliced almonds

Method

  1. Heat the oven to 425°F (220°C). Toss the vegetables on a large sheet pan with 1 tbsp oil and a pinch of salt.
  2. Rub the chicken with 2 tbsp oil, lemon zest, garlic, thyme, salt and pepper. Nestle it among the vegetables.
  3. Roast 22–25 minutes, until the chicken reaches 165°F (74°C) and the vegetables are browned at the edges.
  4. While it roasts, simmer the quinoa with 2 cups water for 15 minutes, rest 5 minutes covered, then fluff.
  5. Squeeze lemon juice over everything, slice the chicken, and divide into containers. Top with parsley and almonds.

Prep tip: Use a second pan if the vegetables crowd each other. Steamed veg is soft. Roasted veg is sweet.

Low-carb or swap idea: Replace the quinoa with extra roasted cauliflower.

🧄 Chicken Shawarma Bowl with Garlic Yogurt Sauce

  • ⏱ 40 min
  • 💪 ≈ 44 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

All the warm, deep flavor of your favorite shawarma shop, without the lines or the price tag, and it reheats beautifully.

Ingredients

  • 1½ lb (700 g) boneless chicken thighs
  • Spice mix: 2 tsp cumin, 2 tsp paprika, 1 tsp turmeric, 1 tsp coriander, ½ tsp cinnamon, 1 tsp salt, pinch of cayenne (optional)
  • 3 tbsp olive oil, 2 tbsp lemon juice, 3 minced garlic cloves
  • 1½ cups dry basmati rice, cooked
  • 1 cucumber, 2 tomatoes and ¼ red onion, chopped
  • Sauce: 1 cup Greek yogurt, 1 grated garlic clove, 1 tbsp lemon juice, pinch of salt

Method

  1. Mix the spices with the oil, lemon juice and garlic. Coat the chicken and marinate at least 30 minutes.
  2. Cook in a hot skillet 6 minutes per side, or roast at 425°F (220°C) for 20–25 minutes, until 165°F (74°C).
  3. Rest 5 minutes, then slice thinly.
  4. Cook the basmati and chop the salad. Stir the sauce together.
  5. Pack rice, chicken and salad in each container with the sauce on the side.

Prep tip: Thighs stay juicier than breasts when reheated. Choose them if your bowls sit in the fridge all week.

Low-carb or swap idea: Serve over shredded cabbage and cucumber instead of rice.

🥜 Thai Peanut Chicken Crunch Bowl

  • ⏱ 35 min
  • 💪 ≈ 41 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

For the days you want lunch to be loud and exciting: creamy peanut sauce, crunchy cabbage and cool cilantro.

Ingredients

  • 1½ lb (700 g) chicken breast
  • 1 tbsp oil, salt and pepper
  • 1½ cups dry brown rice, cooked
  • 3 cups shredded red cabbage
  • 2 carrots, shredded
  • 1 cup shelled edamame, cooked
  • ¼ cup chopped cilantro and 3 tbsp chopped peanuts
  • Peanut sauce: ¼ cup peanut butter, 3 tbsp soy sauce, 2 tbsp lime juice, 1 tbsp honey, 1 tsp grated ginger, 1 tsp sriracha (optional), 3–4 tbsp warm water

Method

  1. Season the chicken and cook it in the oil, 5–6 minutes per side, until it reaches 165°F (74°C). Rest and slice.
  2. Cook the rice and edamame.
  3. Whisk the peanut sauce, adding warm water a tablespoon at a time until it drizzles.
  4. Toss the cabbage, carrots and cilantro in a bowl for the slaw.
  5. Assemble the bowls and pack the sauce and peanuts separately.

Prep tip: Warm the peanut butter for 10 seconds in the microwave before whisking. It blends without lumps.

Low-carb or swap idea: Skip the rice and double the slaw for a crunchy low-carb bowl.

Back to the recipe index ↑

Beef, turkey and sausage bowls Recipes 8–12

🍚 Korean Beef Rice Bowl

  • ⏱ 25 min
  • 💪 ≈ 40 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

This bowl is proof that fast and deeply flavorful can live in the same container. Sweet, salty, garlicky beef and cool cucumber in 25 minutes.

Ingredients

  • 1½ lb (700 g) lean ground beef (90/10)
  • 4 minced garlic cloves and 1 tbsp grated ginger
  • Sauce: ¼ cup low-sodium soy sauce, 2 tbsp brown sugar, 1 tbsp sesame oil, 1 tsp rice vinegar, 1 tsp gochujang (optional)
  • 1½ cups dry rice, cooked
  • 1 cucumber, sliced
  • 2 carrots, shredded
  • 4 scallions, sliced
  • 4 eggs (optional, fried or soft-boiled)
  • Kimchi and sesame seeds to serve

Method

  1. Cook the rice. Stir the sauce ingredients together.
  2. Brown the beef in a large skillet over medium-high heat for 6–8 minutes, breaking it up, until no pink remains (160°F / 71°C). Drain extra fat.
  3. Add the garlic and ginger and stir 30 seconds until fragrant.
  4. Pour in the sauce and simmer 2–3 minutes until the beef looks glazed.
  5. Divide rice and beef into containers. Add cucumber, carrots, scallions, kimchi and an egg if you like.

Prep tip: Pack kimchi in a tiny separate cup, so the brine does not color the rice.

Low-carb or swap idea: Serve over cauliflower rice or shredded cabbage.

🌮 Turkey Taco Burrito Bowl

  • ⏱ 30 min
  • 💪 ≈ 40 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

Everyone needs one bowl that feels like comfort food. This one does, and it freezes better than almost anything else in the list.

Ingredients

  • 1½ lb (700 g) lean ground turkey (93%)
  • 1 tbsp oil and 1 small onion, diced
  • Taco seasoning: 1 tbsp chili powder, 2 tsp cumin, 1 tsp paprika, 1 tsp garlic powder, ½ tsp oregano, 1 tsp salt
  • ⅓ cup water or tomato sauce
  • 1½ cups dry rice, cooked
  • 1 can (15 oz) pinto or black beans, rinsed
  • 1 cup salsa
  • ½ cup shredded cheddar
  • Shredded lettuce and Greek yogurt (as sour cream) for serving

Method

  1. Cook the rice. Heat the oil and soften the onion 3 minutes.
  2. Add the turkey and cook 7–8 minutes, breaking it up, until it reaches 165°F (74°C).
  3. Stir in the spices and water or tomato sauce. Simmer 3–4 minutes until saucy.
  4. Warm the beans, then divide rice, beans and turkey between containers. Top with salsa and cheese.
  5. Add lettuce and a spoonful of yogurt at lunchtime.

Prep tip: Freeze the turkey and rice in portions. Thaw overnight in the fridge and reheat to 165°F (74°C).

Low-carb or swap idea: Lettuce cups or cauliflower rice work well for a low-carb version.

🥩 Steak and Sweet Potato Chimichurri Bowl

  • ⏱ 45 min
  • 💪 ≈ 40 g protein per bowl
  • 🥡 Fridge: 3 days
  • 🍽 Makes 4 bowls

For the days you need a lunch that feels like a reward. Tender steak, sweet roasted potato and a punchy herb sauce.

Ingredients

  • 1½ lb (700 g) sirloin or flank steak
  • 2 large sweet potatoes, cubed
  • 2 tbsp olive oil, salt and pepper
  • 1 cup dry quinoa, cooked
  • 4 cups arugula
  • Chimichurri: 1 cup finely chopped parsley, 3 minced garlic cloves, ⅓ cup olive oil, 3 tbsp red wine vinegar, 1 tsp oregano, ½ tsp red pepper flakes, ½ tsp salt

Method

  1. Roast the sweet potatoes with 1 tbsp oil and salt at 425°F (220°C) for 25 minutes.
  2. Bring the steak to room temperature for 20 minutes, then salt and pepper it. Sear in a very hot skillet 3–4 minutes per side. For prep-ahead bowls, cook to medium (145°F / 63°C) because it will be reheated.
  3. Rest the steak 10 minutes, then slice thinly against the grain.
  4. Stir the chimichurri together and let it sit 10 minutes to mellow.
  5. Divide quinoa, potatoes and steak between containers. Drizzle with chimichurri and add arugula on the day you eat.

Prep tip: Chimichurri gets better overnight. Make it the night before and your bowls taste even better.

Low-carb or swap idea: Replace the sweet potatoes with roasted broccoli or cauliflower.

🧆 Turkey Meatball Mediterranean Bowl

  • ⏱ 40 min
  • 💪 ≈ 38 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

Meatballs are the ultimate meal-prep protein: easy to batch, easy to portion and forgiving when reheated.

Ingredients

  • 1½ lb (700 g) ground turkey
  • 1 egg and ⅓ cup breadcrumbs or rolled oats
  • 2 minced garlic cloves, 1 tsp oregano, 1 tsp cumin, 1 tsp salt, ¼ cup chopped parsley
  • 1 cup dry quinoa or couscous, cooked
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ½ cup hummus
  • Lemon wedges and feta (optional)

Method

  1. Heat the oven to 400°F (200°C) and line a sheet pan.
  2. Mix the turkey, egg, breadcrumbs, garlic, herbs and salt gently. Overmixing makes them tough. Roll into about 20 balls.
  3. Bake 18–20 minutes until they reach 165°F (74°C).
  4. Cook the quinoa or couscous.
  5. Assemble the containers with grain, meatballs, cucumber and tomatoes. Put hummus in a separate cup.

Prep tip: Wet your hands before rolling. The mixture stops sticking.

Low-carb or swap idea: Use almond flour instead of breadcrumbs and serve over greens.

🥔 Chicken Sausage, Pepper and Potato Skillet Bowl

  • ⏱ 30 min
  • 💪 ≈ 32 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

This is the bowl for the nights you have ten minutes of patience and one skillet. Crispy potatoes and smoky sausage make it feel like breakfast-for-lunch.

Ingredients

  • 4 fully cooked chicken sausages, sliced
  • 1 lb (450 g) baby potatoes, halved
  • 2 bell peppers and 1 red onion, chopped
  • 2 tbsp olive oil
  • 1 tsp smoked paprika, 1 tsp garlic powder, salt and pepper
  • 4 eggs
  • 2 cups baby spinach

Method

  1. Boil the potatoes 8–10 minutes until just fork-tender. In the same pot, boil the eggs 10 minutes, then cool in cold water and peel.
  2. Heat 1 tbsp oil in a large skillet. Crisp the potatoes 8–10 minutes, stirring now and then.
  3. Add the peppers and onion and cook 5 minutes. Add the sausage and cook 4 minutes until browned.
  4. Season with paprika, garlic powder, salt and pepper.
  5. Divide into containers with spinach and halved eggs.

Prep tip: Dry the boiled potatoes on a towel before frying. They get much crispier.

Low-carb or swap idea: Swap the potatoes for zucchini and mushrooms.

Back to the recipe index ↑

Salmon, tuna and shrimp bowls Recipes 13–17

🌿 Crispy Salmon and Green Goddess Quinoa Bowl

  • ⏱ 35 min
  • 💪 ≈ 36 g protein per bowl
  • 🥡 Fridge: 3 days
  • 🍽 Makes 4 bowls
Seared salmon bowl with quinoa, broccoli, carrots, red cabbage and green goddess dressing

This one is for the person who wants a lunch that looks like it came from a café. Rich salmon, bright herb dressing and a rainbow of crunchy veg.

Ingredients

  • 4 salmon fillets (5–6 oz each)
  • 1 tbsp olive oil, salt, pepper, garlic powder and dried dill
  • 1 cup dry quinoa, rinsed and cooked
  • 3 cups broccoli florets
  • 2 carrots, shredded
  • 2 cups shredded red cabbage
  • Green goddess: 1 ripe avocado, ½ cup Greek yogurt, ¼ cup packed parsley, basil or chives, juice of 1 lemon, 1 garlic clove, 2 tbsp olive oil, salt, water to thin

Method

  1. Cook the quinoa. Roast the broccoli at 425°F (220°C) for 15 minutes.
  2. Season the salmon. Heat the oil in a skillet and cook skin-side down 4–5 minutes, flip, and cook 3–4 minutes more until it reaches 145°F (63°C) or flakes easily.
  3. Blend the green goddess ingredients until smooth, adding water to thin it.
  4. Divide quinoa, broccoli, carrots, cabbage and salmon between containers.
  5. Store the dressing in a sealed jar and drizzle it on at lunch.

Prep tip: Eat salmon bowls within 3 days for the best flavor and texture.

Low-carb or swap idea: Use cauliflower rice or extra greens instead of quinoa.

🥚 Seared Tuna and White Bean Arugula Bowl

  • ⏱ 25 min
  • 💪 ≈ 40 g protein per bowl
  • 🥡 Fridge: 1 day (seared)
  • 🍽 Makes 4 bowls
Seared tuna with white beans, arugula, cherry tomatoes and jammy eggs

A restaurant-style bowl you can have on the table in 25 minutes. The beans marinate in the fridge, so they taste even better tomorrow.

Ingredients

  • 4 ahi tuna steaks (about 5 oz each, sushi-grade, 1 inch thick)
  • 2 tbsp cracked black pepper, 1 tsp dried thyme, 1 tsp salt
  • 1 tbsp olive or avocado oil
  • 2 cans (15 oz) cannellini beans, rinsed
  • 1 cup cherry tomatoes, halved
  • ½ small red onion, thinly sliced
  • 4 cups arugula
  • 4 eggs
  • Dressing: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp Dijon, 1 garlic clove, salt

Method

  1. Boil the eggs 9 minutes for soft-set yolks, chill in ice water and peel.
  2. Whisk the dressing and toss it with the beans, tomatoes and onion. Let them marinate at least 15 minutes.
  3. Pat the tuna dry and press the pepper, thyme and salt onto both sides.
  4. Sear in a very hot skillet 1–1½ minutes per side for a rare center. Rest 3 minutes and slice.
  5. Serve the tuna over beans and arugula with halved eggs.

Prep tip: Food-safety note: seared tuna has a rare center. Eat it within 24 hours, and if you are pregnant, elderly or immunocompromised, cook it through or swap in canned tuna. The beans and eggs can be prepped for days.

Low-carb or swap idea: Skip the beans and serve over arugula with avocado for a low-carb plate.

🍤 Garlic Shrimp and Edamame Brown Rice Bowl

  • ⏱ 25 min
  • 💪 ≈ 40 g protein per bowl
  • 🥡 Fridge: 3 days
  • 🍽 Makes 4 bowls

Shrimp is the fastest protein you can cook. If your week is chaos, this is how you get a real lunch in 10 minutes of actual cooking.

Ingredients

  • 1½ lb (700 g) large shrimp, peeled and deveined
  • 3 tbsp olive oil or butter
  • 5 minced garlic cloves, 1 tsp paprika, ¼ tsp red pepper flakes, salt
  • Juice of 1 lemon
  • 1½ cups dry brown rice, cooked
  • 2 cups shelled edamame
  • 1 cup shredded carrots
  • 4 sliced scallions
  • 2 tsp sesame oil and 1 tbsp soy sauce
  • Sesame seeds

Method

  1. Cook the rice. Boil the edamame 4 minutes and drain.
  2. Pat the shrimp very dry and toss with paprika, pepper flakes and salt.
  3. Heat the oil in a hot skillet. Cook the shrimp 1½–2 minutes per side until pink and curled into a loose C. Add the garlic for the last 30 seconds and finish with lemon juice.
  4. Toss the rice with sesame oil and soy sauce.
  5. Assemble bowls with rice, shrimp, edamame, carrots and scallions and scatter with sesame seeds.

Prep tip: A tight C shape means perfectly cooked. A tight O means overcooked and rubbery.

Low-carb or swap idea: Use cauliflower rice for a keto-friendly option.

🥢 Teriyaki Salmon Edamame Slaw Bowl

  • ⏱ 30 min
  • 💪 ≈ 37 g protein per bowl
  • 🥡 Fridge: 3 days
  • 🍽 Makes 4 bowls

Sticky glaze, crunchy slaw and a creamy spicy drizzle. It is the salmon bowl that makes people ask where you bought lunch.

Ingredients

  • 4 salmon fillets (5–6 oz each)
  • Glaze: 3 tbsp soy sauce, 2 tbsp honey, 1 tbsp rice vinegar, 1 tsp grated ginger, 1 minced garlic clove
  • 1½ cups dry jasmine rice, cooked
  • Slaw: 3 cups shredded cabbage, 1 cup shelled edamame, 2 shredded carrots, 2 sliced scallions
  • Slaw dressing: 2 tbsp rice vinegar, 1 tbsp sesame oil, 1 tbsp soy sauce, 1 tsp honey
  • Spicy drizzle: 3 tbsp Greek yogurt, 1 tbsp mayo, 1 tsp sriracha

Method

  1. Heat the oven to 400°F (200°C). Whisk the glaze.
  2. Place the salmon on a lined pan and brush with glaze. Bake 12–14 minutes, brushing again halfway, until it reaches 145°F (63°C).
  3. Cook the rice.
  4. Toss the slaw ingredients with the slaw dressing.
  5. Divide rice, salmon and slaw into containers. Pack the spicy drizzle in a small cup.

Prep tip: Line the pan with parchment. The glaze caramelizes and cleanup is a thirty-second job.

Low-carb or swap idea: Skip the rice and pile on extra slaw for lower carbs.

🦐 Cajun Shrimp Cauliflower Rice Bowl

  • ⏱ 20 min
  • 💪 ≈ 32 g protein per bowl
  • 🥡 Fridge: 3 days
  • 🍽 Makes 4 bowls

A low-carb bowl that still feels like a proper meal. Spicy, savory and on the table in 20 minutes.

Ingredients

  • 1½ lb (700 g) large shrimp, peeled and deveined
  • 2 tbsp Cajun seasoning (low-sodium if possible)
  • 2 tbsp olive oil
  • 12 oz (340 g) riced cauliflower
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 4 sliced scallions
  • 1 cup cherry tomatoes, halved
  • 1 avocado and 1 lime to serve
  • ¼ cup Greek yogurt mixed with 1 tbsp hot sauce

Method

  1. Toss the shrimp with the Cajun seasoning.
  2. Heat 1 tbsp oil in a large skillet. Sear the shrimp 2 minutes per side and move to a plate.
  3. Add the remaining oil, zucchini, pepper and cauliflower rice and cook 4–5 minutes until just tender.
  4. Stir in scallions and season to taste.
  5. Divide into containers with shrimp and tomatoes. Add avocado, lime and the spicy yogurt at lunch.

Prep tip: Cook cauliflower rice only until just tender. Soft cauliflower releases water in the fridge.

Low-carb or swap idea: Already low-carb. For extra fiber, add a handful of spinach.

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Egg, bean and plant-powered bowls Recipes 18–22

🫘 Mediterranean Chickpea Hummus Bowl

  • ⏱ 20 min
  • 💪 ≈ 28 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls
Mediterranean chickpea bowl with hummus, feta, cucumber and olives

Proof that a meat-free lunch can be hearty. Lemony chickpeas, crunchy vegetables and a big scoop of hummus you will want to eat with a spoon.

Ingredients

  • 2 cans (15 oz) chickpeas, drained and rinsed
  • 2 tbsp olive oil, juice of ½ lemon, 1 tsp cumin, 1 tsp paprika, ½ tsp salt
  • 1 cup dry quinoa, cooked (optional base)
  • 1 cucumber, diced
  • 1½ cups cherry tomatoes, halved
  • ½ cup Kalamata olives
  • ½ red onion, thinly sliced
  • 1 cup crumbled feta
  • 1 cup hummus
  • 2 tbsp chopped parsley and lemon wedges

Method

  1. Toss the chickpeas with oil, lemon juice and spices. Let them marinate 10 minutes.
  2. Cook the quinoa if using.
  3. Mix the cucumber, tomatoes, olives and onion.
  4. Divide quinoa, chickpeas and vegetables between containers.
  5. Add a scoop of hummus (in a separate cup), feta, parsley and a lemon wedge.

Prep tip: Pat the chickpeas dry after rinsing so the dressing clings rather than pools.

Low-carb or swap idea: Skip the quinoa and double the vegetables. Add grilled chicken or an egg for about 40 g of protein.

🥡 Crispy Baked Tofu Peanut Bowl

  • ⏱ 45 min
  • 💪 ≈ 32 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

If you think tofu is boring, this bowl will change your mind. Crispy edges, sticky peanut sauce and roasted broccoli.

Ingredients

  • 2 blocks (14 oz each) extra-firm tofu, pressed 20 minutes
  • 2 tbsp soy sauce, 1 tbsp cornstarch, 1 tbsp sesame oil, 1 tsp garlic powder
  • 1½ cups dry brown rice or quinoa, cooked
  • 3 cups broccoli florets
  • 2 carrots, sliced
  • 1 cup shelled edamame
  • Peanut sauce: ¼ cup peanut butter, 3 tbsp soy sauce, 2 tbsp lime juice, 1 tbsp maple syrup, 1 tsp grated ginger, 3–4 tbsp warm water

Method

  1. Heat the oven to 400°F (200°C). Cut the pressed tofu into cubes.
  2. Toss with soy sauce, sesame oil, garlic powder and cornstarch. Spread on a lined pan.
  3. Bake 25–30 minutes, flipping halfway. Add the broccoli to the pan for the last 15 minutes.
  4. Cook the grain and edamame. Whisk the peanut sauce until pourable.
  5. Assemble bowls and pack the sauce on the side.

Prep tip: Pressing the tofu is the secret to crisp edges. Wrap it in a towel and set a heavy pan on top.

Low-carb or swap idea: Serve over cabbage slaw instead of rice for fewer carbs.

🍠 Lentil, Roasted Veg and Feta Bowl

  • ⏱ 45 min
  • 💪 ≈ 28 g protein per bowl
  • 🥡 Fridge: 5 days
  • 🍽 Makes 4 bowls

The budget-friendly bowl that keeps getting better. Earthy lentils, sweet roasted squash and a tangy dressing the lentils soak up overnight.

Ingredients

  • 1½ cups dry green or brown lentils, rinsed
  • 1 bay leaf and 4 cups water or vegetable broth
  • 2 cups cubed butternut squash or sweet potato
  • 1 red onion, cut into wedges
  • 2 cups cauliflower florets
  • 2 tbsp olive oil, 1 tsp cumin, 1 tsp paprika, salt
  • ¾ cup crumbled feta
  • 4 cups baby spinach
  • ¼ cup toasted pumpkin seeds
  • Dressing: 3 tbsp olive oil, 2 tbsp red wine vinegar, 1 tsp Dijon, 1 tsp honey, salt

Method

  1. Simmer the lentils with the bay leaf 20–25 minutes until tender but still holding their shape. Drain.
  2. Toss the vegetables with oil and spices. Roast at 425°F (220°C) for 25 minutes.
  3. Whisk the dressing and toss half of it with the warm lentils so they absorb the flavor.
  4. Divide lentils and vegetables between containers and top with feta and seeds.
  5. Add spinach and the remaining dressing at lunch.

Prep tip: Dress lentils while they are warm. They drink in the vinaigrette and taste far better.

Low-carb or swap idea: Use cauliflower and mushrooms instead of squash for fewer carbs.

🍳 Jammy Egg and Avocado Quinoa Bowl

  • ⏱ 25 min
  • 💪 ≈ 27 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

Breakfast-for-lunch, with protein that lasts. Soft-set eggs, creamy avocado and black beans over fluffy quinoa.

Ingredients

  • 8 eggs
  • 1 cup dry quinoa, rinsed and cooked
  • 1 can (15 oz) black beans, rinsed
  • 4 cups baby spinach
  • 1 cup cherry tomatoes, halved
  • 2 avocados (cut day-of)
  • ½ cup crumbled cotija or feta
  • 4 tbsp salsa verde
  • Everything bagel seasoning, salt and pepper

Method

  1. Cook the quinoa. Bring a pot of water to a gentle boil and lower in the eggs.
  2. Boil the eggs 9 minutes for soft-set yolks, then cool in ice water 5 minutes and peel.
  3. Warm the beans with a pinch of salt and cumin if you like.
  4. Divide quinoa, beans, spinach and tomatoes between containers with 2 halved eggs each.
  5. Top with avocado, cheese, salsa verde and seasoning when you eat.

Prep tip: Peel the eggs under cool running water. The shell slips off in one piece.

Low-carb or swap idea: Skip the quinoa and use extra greens and avocado.

🍠 Black Bean and Sweet Potato Quinoa Bowl

  • ⏱ 40 min
  • 💪 ≈ 26 g protein per bowl
  • 🥡 Fridge: 5 days
  • 🍽 Makes 4 bowls

Fully plant-based, fully satisfying. Smoky roasted sweet potato, protein-rich beans and a lime-tahini dressing that ties everything together.

Ingredients

  • 2 sweet potatoes, cubed
  • 2 tbsp olive oil, 1 tsp chili powder, 1 tsp cumin, ½ tsp salt
  • 1 cup dry quinoa, cooked
  • 2 cans (15 oz) black beans, rinsed
  • 1 red bell pepper, diced
  • 4 cups chopped kale, massaged with 1 tsp olive oil and a pinch of salt
  • ¼ cup pepitas
  • Lime-tahini dressing: 3 tbsp tahini, juice of 2 limes, 1 tbsp maple syrup, 1 garlic clove, 3–4 tbsp water, salt

Method

  1. Toss the sweet potatoes with oil and spices and roast at 425°F (220°C) for 25 minutes.
  2. Cook the quinoa.
  3. Warm the beans and stir in the diced pepper.
  4. Whisk the dressing until creamy and pourable.
  5. Divide quinoa, beans, sweet potato and kale into containers. Top with pepitas and pack the dressing separately.

Prep tip: Massage the kale for a minute. It turns tender and stays fresh all week.

Low-carb or swap idea: Use roasted cauliflower or zucchini in place of sweet potato.

Back to the recipe index ↑

No-cook, jar and 15-minute bowls Recipes 23–27

🥓 Rotisserie Chicken Cobb Bowl

  • ⏱ 15 min
  • 💪 ≈ 40 g protein per bowl
  • 🥡 Fridge: 3 days
  • 🍽 Makes 4 bowls

For the week you cannot face a stove. Grab a rotisserie chicken and you are fifteen minutes from a lunch that looks like you planned it.

Ingredients

  • 1 rotisserie chicken (about 3 cups meat, skin discarded), shredded or diced
  • 6 hard-boiled eggs
  • 8 cups chopped romaine
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 avocado (cut day-of)
  • ½ cup crumbled blue cheese or feta
  • Dressing: ¼ cup Greek yogurt, 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon, 1 tsp honey, salt and pepper

Method

  1. Boil the eggs 10 minutes, cool in ice water and peel. Or buy them peeled.
  2. Shred the chicken while it is warm or cold.
  3. Whisk the dressing in a small jar.
  4. Divide romaine, chicken, tomatoes, cucumber and halved eggs between containers.
  5. Add cheese, avocado and dressing at lunch.

Prep tip: Store the romaine on a dry paper towel at the bottom of the container. It stays crisp far longer.

Low-carb or swap idea: It is already low-carb. Add bacon crumbles if you like.

🥣 Cottage Cheese Protein Bowl

  • ⏱ 10 min
  • 💪 ≈ 30 g protein per bowl
  • 🥡 Fridge: 3 days
  • 🍽 Makes 4 bowls

The no-heat, no-cooking bowl that feels like a snack and works like a meal. Creamy, salty, crunchy and ready in 10 minutes.

Ingredients

  • 2 cups cottage cheese (about ½ cup per bowl)
  • 4 hard-boiled eggs
  • 1 can (15 oz) chickpeas, rinsed
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ¼ cup sunflower seeds
  • 4 tsp everything bagel seasoning
  • 2 tbsp olive oil, lemon juice, black pepper

Method

  1. Boil the eggs 10 minutes, chill and peel.
  2. Toss the chickpeas, cucumber and tomatoes with oil, lemon juice and pepper.
  3. Divide the salad between containers and add halved eggs.
  4. Spoon the cottage cheese into small jars or a container compartment.
  5. At lunch, spoon the cottage cheese over the top and finish with seeds and seasoning.

Prep tip: Keep the cottage cheese separate until lunch so the vegetables stay crisp.

Low-carb or swap idea: Skip the chickpeas and add extra cucumber and tomato.

🍇 Greek Yogurt Chicken Salad Bowl

  • ⏱ 15 min
  • 💪 ≈ 36 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

A lighter, higher-protein chicken salad with no heavy mayo feeling. Sweet grapes, crunchy celery and lemony yogurt.

Ingredients

  • 3 cups cooked diced chicken (leftover or rotisserie)
  • ¾ cup plain Greek yogurt
  • 1 tbsp Dijon and 1 tbsp lemon juice
  • 2 celery stalks, diced
  • 1 cup red grapes, halved (or diced apple)
  • ¼ cup chopped toasted walnuts
  • 2 tbsp chopped chives or dill
  • Salt and pepper
  • To serve: 4 cups mixed greens, 1 cucumber, 2 cups cooked quinoa (or whole-grain crackers)

Method

  1. Stir the yogurt, Dijon and lemon juice together in a large bowl.
  2. Fold in the chicken, celery, grapes, walnuts and herbs.
  3. Season with salt and pepper and chill at least 20 minutes.
  4. Divide the quinoa, greens and cucumber between containers.
  5. Top with a generous scoop of chicken salad.

Prep tip: Add the walnuts at lunch if you want them to stay crunchy.

Low-carb or swap idea: Serve in lettuce cups or cucumber boats for a low-carb meal.

🫙 Mason-Jar Chicken and Quinoa Protein Salad

  • ⏱ 25 min
  • 💪 ≈ 34 g protein per bowl
  • 🥡 Fridge: 4 days
  • 🍽 Makes 4 bowls

If soggy lunches are your enemy, the jar is your hero. Layering keeps every ingredient crisp until the moment you shake it onto a plate.

Ingredients

  • 4 wide-mouth quart jars
  • Dressing: ¼ cup olive oil, 3 tbsp lemon juice, 1 tbsp Dijon, 1 tsp honey, salt and pepper
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 2 carrots, diced
  • 1 can (15 oz) chickpeas, rinsed
  • 2 cups cooked quinoa
  • 3 cups diced cooked chicken
  • ½ cup crumbled feta
  • 6 cups spinach or romaine
  • ¼ cup sunflower seeds

Method

  1. Whisk the dressing and pour about 2 tablespoons into the bottom of each jar.
  2. Layer in this order: carrots and cucumber, tomatoes, chickpeas, quinoa, chicken, feta.
  3. Pack the greens tightly on top and scatter with seeds.
  4. Seal and refrigerate upright.
  5. At lunch, shake the jar and tip it into a bowl.

Prep tip: Always put the dressing at the bottom and the greens at the top. That single order is what keeps the salad crisp.

Low-carb or swap idea: Leave out the quinoa and chickpeas and add extra vegetables.

🍳 Egg Fried Rice Protein Bowl

  • ⏱ 20 min
  • 💪 ≈ 34 g protein per bowl
  • 🥡 Fridge: 3 days
  • 🍽 Makes 4 bowls

The budget hero of the list. Leftover rice, a few eggs and whatever protein you have turn into a lunch that costs next to nothing.

Ingredients

  • 4 cups cold cooked rice (from about 1½ cups dry)
  • 6 eggs, lightly beaten
  • 1 lb (450 g) cooked chicken, diced (or ground chicken or turkey, cooked)
  • 2 cups frozen peas and carrots
  • 4 sliced scallions
  • 3 minced garlic cloves
  • 3 tbsp soy sauce and 1 tbsp sesame oil
  • 2 tbsp neutral oil, black pepper

Method

  1. Heat 1 tbsp oil in a large skillet or wok. Scramble the eggs about 1 minute until just set, then remove.
  2. Add the remaining oil, garlic and frozen vegetables over high heat and cook 2 minutes.
  3. Add the rice, press it into the pan and cook 3–4 minutes, breaking it up, until hot and lightly crisp.
  4. Stir in the chicken, soy sauce, sesame oil, eggs and scallions. Season with pepper.
  5. Spread the rice on a tray to cool quickly, then portion into containers.

Prep tip: Rice safety: cool the rice within an hour, refrigerate promptly, eat within 3 days and reheat until steaming hot.

Low-carb or swap idea: Use cauliflower rice for a lower-carb version.

Back to the recipe index ↑

Frequently asked questions

How long do meal prep lunch bowls last in the fridge?

Most cooked chicken, beef, turkey, grain and bean bowls stay good for 3–4 days in airtight containers at 40°F (4°C) or below. Fish and shrimp bowls are best within 3 days, seared tuna within 24 hours, and cut avocado should always be added on the day you eat. Lentil and chickpea bowls often hold a little longer, up to 5 days, as long as they are kept cold.

Can I freeze these lunch bowls?

Yes, for the cooked parts. Cooked chicken, beef, turkey, meatballs, rice, quinoa, lentils and peanut or teriyaki sauces freeze well for about 2–3 months. Freeze components in portions, thaw overnight in the fridge, and add fresh vegetables, avocado, yogurt sauces and greens after reheating. Do not freeze yogurt-based sauces, cucumber or soft herbs.

How do I stop meal prep bowls from getting soggy?

Separate anything wet from anything crisp. Sauces go in small cups or jars, tomatoes and cucumbers sit on the side, greens go in last (or on a dry paper towel), and vegetables like broccoli are cooked until just tender because they soften again when reheated.

How much protein should a lunch bowl have?

Needs vary with age, size, activity and health, so treat the numbers here as estimates, not medical advice. Many people find that a lunch with roughly 25–40 g of protein plus fiber keeps them fuller through the afternoon than a lunch built mostly from refined carbs. A doctor or registered dietitian can give you a target that fits you.

How do I reheat a bowl safely?

Remove any fresh toppings and sauces, add a splash of water, cover and microwave until everything is steaming hot and the protein reaches 165°F (74°C). Stir halfway through so there are no cold spots. Add the fresh toppings after heating.

Are there vegetarian or low-carb options here?

Yes. Recipes 18 to 22 and the cottage cheese bowl (24) are meat-free. For low-carb or keto-style eating, each recipe includes a swap idea, usually cauliflower rice, cabbage slaw or extra greens in place of rice, quinoa or potatoes. Recipes 17 and 23 are already low-carb.

Your easiest week starts with one container

You do not need to cook all 27 bowls. Pick two that sound good, shop once, and cook for an hour or so. On Wednesday, when the day is loud and you are tired, you will open the fridge to a lunch that tastes great and is already made.

Save this page for Sunday, and share it with the friend who is always asking “what should I eat for lunch?” 💛

Nutrition figures are estimates and will vary with ingredients, brands and portion sizes. This article is for general information and is not medical or dietary advice.

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