Pick one and pack it
Each option below is one lunch. Protein estimates use typical package values, so check your labels when precision matters.
Chicken hummus pita box
Pack: 120 g cooked chicken breast, one medium whole-wheat pita, 30 g hummus and 200 g cucumber plus tomatoes. Approximately 45 g protein.
Keep the components separate or stuff the pita just before eating.
Turkey yogurt wrap box
Pack: 120 g cooked turkey breast, one large high-fiber tortilla, 50 g nonfat Greek yogurt mixed with mustard, and lettuce plus tomato. Approximately 43–45 g protein.
Spread the yogurt-mustard mixture on the wrap, add the filling and roll tightly.
Greek yogurt and egg box
Pack: 300 g nonfat Greek yogurt, two hard-boiled eggs, one apple and 15 g almonds. Approximately 43 g protein.
Keep the yogurt chilled and the peeled eggs in a sealed compartment.
Cottage cheese chickpea box
Pack: 250 g low-fat cottage cheese, 100 g drained chickpeas, and 200 g cucumber plus cherry tomatoes with lemon and black pepper. Approximately 39 g protein.
Keep the cottage cheese separate until eating if you prefer firmer vegetables.
