High Protein Microwave Lunches

Lunch tends to be one of the trickier meals of the day for healthy eaters, particularly if you’re working somewhere with next to no cooking facilities. While there’s always going to be a place for the chicken salad or the tuna sandwich in any healthy high protein lunch, they’re not the most exciting.

Most offices are usually generous enough to provide staff with a microwave, which opens up a ton of additional lunch options. Here we look at some health, high protein lunches that you can cook in the microwave.


The microwave omelette is the king of simple microwave cooking. High protein, takes about 30 seconds to prepare and you can throw pretty much anything in there and it’ll work. Just beat 3-6 eggs together in a bowl, add some salt and pepper and whatever extras you want and nuke it for 2-3 minutes.

There are plenty of ways to make your omelette a little more interesting, and it’s really just a matter of preference what you throw in there. Cheese, ham, mushrooms, peppers, beans, broccoli, chicken… pretty much anything will work so experiment until you find a few variations that work for you!

Baked Potato

The magic of the baked potato is that it goes with pretty much anything. Tuna, cheese, chilli, chicken mayo… you name it you can throw it on a baked potato and it’ll probably be pretty tasty.

The high protein element comes from whatever you choose to have with the potato. Tuna mayo is a classic and will deliver 30g of protein per 100g, and is our go-to baked potato topping.

Chicken, bacon and cheddar (recipe from Sainsbury’s here) is also a pretty tasty option.

The baked potato is a pretty popular lunch choice, but the sweet potato is a great alternative to the traditional Maris Piper/King Edward. A blast for 8-10 mins on high power will give you a well-cooked sweet potato, and like the normal baked potato it’ll go with pretty much anything,


Mexican food, the homemade stuff anyway, tends to be fairly healthy provided you don’t go crazy with the cheese. The simple combo of chicken/beef, peppers, onions, tomato and spices is simple and delicious, not to mention being packed with protein.

Chicken fajitas and beef burritos work well as leftovers, just pop the meat into a plastic container and assemble the dish the next day. A quick blast in the microwave and you’re good to go!


If you’re cooking healthy meals at night, why not try making a little extra and saving some for work the next day? All you’ll need is some Tupperware and you’ll have a tasty, protein-packed lunch with next to no effort.

There are a few foods that aren’t especially safe to reheat, so try not to reheat things like rice. There’s a pretty good FAQ over at Shelf Life Advice, so have a read through that so you know what you can reheat and what you can’t.

There’s plenty of healthy lunch choices for those with access to the most basic of equipment, so there’s no excuse for getting a takeaway burger at work!


  • Updated May 26, 2020
Click Here to Leave a Comment Below 0 comments

Leave a Reply: