Looking for high-protein, easy lunch ideas for tradies? This guide has 33 quick, filling and nutritious lunches designed to keep construction workers energised all day.
Forget complicated recipes, this is about real, practical lunches that will keep you full.
Work lunches for tradies can be the hardest meal to get right, but they’re also the most important; they can make or break your afternoon.
Whether you prefer cold lunches that don’t need heating or hot meals to warm you up, these options are high in protein, packed with nutrients, and simple to store.
No plain sandwiches or mystery meat pies — guaranteed.
Table of Contents
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What is a Good Lunch for Tradies?
A good lunch for tradies or anyone with an active, hard-working lifestyle is all about having real foods that provide the right nutrients to fuel you through the day.
Most of these lunches are easy to prepare, with some options requiring a little more effort, such as dinners made the night before or meal prepping for the week.
The right food choices will keep your energy up, prevent mid-afternoon crashes, and help your muscles recover after a hard day’s work or workout, so you’re ready for the next day.
What goes into the top lunches for tradies:
- High in protein:
It is essential for muscle repair and for keeping you full longer, so you’re not starving an hour later.
Aim for at least 1.6g of protein per kilogram of body weight per day, a research-backed recommendation. You can find our full breakdown of this in our protein essentials guide.
Good protein options: Chicken, beef, eggs, tuna, tofu and beans.
- Complex carbs:
These provide steady, long-lasting energy, rather than simple carbs (sugars), which give a quick spike and crash in your energy.
Complex carbs will be more filling due to their fibre and starch content.
Good options: brown rice, whole wheat wraps, quinoa, and sweet potatoes.
- Healthy fats:
These keep you satisfied longer and help your body recover.
There is no reason to avoid healthy fats; it’s the unhealthy ones, like trans fats and excess saturated fats, that you want to limit.
Good options: Avocado, nuts, olive oil, and salmon.
- Vitamins & minerals:
These boost your immune system, reduce fatigue, and keep your body working properly.
Good options: Leafy greens, veggies, fruit, and nuts.
Want to know more about what you’re eating? For a more detailed breakdown of nutrition and what to eat on and off the job, check out our post on Nutrition for Construction Workers.
Cold Lunches (No Microwave Needed)
Looking for no-microwave and no-heating lunch ideas that are easy to prepare and will keep you full?
These cold lunches are either sandwiches, wraps, or salads. They can all be made the night before or in the morning, so you can grab them and go without any hassle.
Tip:
Grab a cooked chicken, break it all up into a container, and you should get at least three lunches from it, whether you want to eat it hot or cold.
Sandwiches
A classic and easy lunch option for tradies, sandwiches can be both nutritious and filling when made with the right ingredients.
Pack two or three if one isn’t enough (probably won’t be).
Using wholemeal sliced bread or bread rolls provides more protein, fibre and better satiety compared to white bread.
These will all have high-protein fillings like lean meats or eggs, and will use wholemeal bread with a variety of veggies like lettuce, cucumber or tomatoes to make a well-balanced sandwich.
Tip:
Bring a sandwich press with you or keep one on-site; a toasted sandwich can be a great way to switch things up while keeping it quick and easy. Or, toast one before work and enjoy it cold at lunch, which is not as bad as it sounds.
Examples:
1. Hummus & Ham Sandwiches
What you need: Wholemeal bread, sliced-off-the-bone ham, hummus and lettuce.
Why it works: A simple yet tasty protein-packed option.
Pro Tip: Add a cucumber for an extra crunch (pat it dry first).
2. Turkey & Cheese Sandwiches
What you need: Wholemeal bread, sliced turkey, Swiss cheese, mustard, lettuce and tomato.
Why it works: High in protein, easy to make, and packed with nutrients.
Pro Tip: Toast the bread slightly before making the sandwich.
3. Chicken & Pesto Sandwich
What you need: Wholemeal bread, grilled chicken, pesto, spinach and capsicum (red peppers).
Why it works: The chicken provides lean protein, while the pesto adds healthy fats and flavour. The spinach and capsicum give extra nutrients and a nice crunch.
Pro Tip: Toast the bread for added texture or add cheese and make it into a toasted sandwich (if you have a sandwich press).
4. Beef Patty Sandwich
What you need: Whole grain or sourdough bread, homemade beef or turkey patty, lettuce, tomato, cucumber, and mashed avocado.
Why it works: Whether using leftovers or making a batch specifically for lunch, this is a high-protein, nutrient-dense option that’s easy to prepare.
Pro Tip: Use lean beef or turkey mince and season the patties well with garlic, onion, and herbs for extra flavour. Swap tomato sauce for mashed avocado or hummus for healthy fats.
5. BLAT (Bacon, Lettuce, Avocado, Tomato)
What you need: Wholemeal bread, crispy bacon, lettuce, avocado and tomato.
Why it works: A tasty mix of healthy fats with a decent amount of protein to keep you full.
Pro Tip: Swap regular bacon for short-cut or turkey bacon to reduce saturated fat. Add extra veggies like cucumber or sprouts for more nutrients.
6. Egg & Spinach Sandwich
What you need: Wholemeal bread, boiled egg, spinach, avocado and tomato.
Why it works: It’s packed with protein from the eggs, healthy fats from the avocado, and fibre from the spinach and wholemeal bread.
Pro Tip: Boil a few eggs on the weekend, ready for the week; they also make a great snack.
Wraps
Looking for an alternative to sandwiches, then wraps are an excellent choice; they are often easier to pack and eat on the go.
Using whole wheat or high-protein wraps ensures better nutrition.
Add plenty of protein, healthy fats, and veggies to keep them balanced and satisfying.
Tip:
I found it easiest to store and eat the wraps when they’re wrapped in aluminium foil because you can peel it back as you go and avoid needing to wash your hands.
Alternatively, putting them in a well-fitting container works, but it’s a bit unpredictable.
Examples:
1. Chicken Wraps
What you need: Wholemeal wrap, grilled chicken, cheese, lettuce, tomato, and mayo.
Why it works: High-protein and easy to eat on the go.
Pro Tip: Swap mayo for Greek yogurt for extra protein and a healthier alternative.
2. Roast Beef & Hummus Wrap
What you need: Wholemeal wrap, sliced roast beef, hummus, baby spinach, and shredded carrot.
Why it works: A good mix of protein, fibre, and flavour.
Pro Tip: Add a dash of balsamic glaze for extra taste.
3. Fish Wrap
What you need: Wholemeal wrap, tin tuna or freshly cooked fish, baby spinach, cucumber, and tomatoes.
Why it works: Great source of lean protein and omega-3s.
Pro Tip: Mix tuna with a little mustard or lemon juice for extra flavour.
4. Chicken Caesar Wrap
What you need: Wholemeal wrap, grilled chicken, romaine lettuce, parmesan cheese, Caesar dressing (or Greek yogurt).
Why it works: Chicken provides protein, while the dressing and cheese add flavour and healthy fats.
Pro Tip: Swap out the dressing for a light vinaigrette to make it healthier without losing taste.
5. Turkey & Avocado Wrap
What you need: Wholemeal wrap, sliced turkey breast, avocado, shredded lettuce, tomato, and a light spread of cream cheese or Greek yogurt.
Why it works: Turkey is a lean, high-protein meat, and avocado adds healthy fats to keep you full longer.
Pro Tip: Add some crushed walnuts or sunflower seeds for extra texture and a boost of healthy fats and protein.
6. Burritos
What you need: Whole wheat tortilla, seasoned rice, black beans, shredded cheese, salsa, avocado, cooked chicken or beef (optional).
Why it works: A filling, high-protein meal that can be eaten hot or cold.
Pro Tip: Burritos are best warm, but for a good cold option, use ingredients that taste good cold, like beans, salsa, and avocado. Season the rice well with lime juice or spices for extra flavour.
Filling Salads
Salads can be a great light but satisfying meal, especially on hot days. To make them a complete meal, they need enough protein and carbs; otherwise, they won’t keep you full for long.
Adding chicken, tuna, eggs, tofu, beans, quinoa, or nuts can turn a simple salad into a high-protein, nutrient-dense lunch that keeps you energised.
Tip:
Patting lettuce leaves dry beforehand helps keep them fresh and prevents them from getting soggy, as well as storing your dressings separately.
Examples:
1. Tuna & Quinoa Salad
What you need: Canned tuna, cooked quinoa, cherry tomatoes, cucumber, avocado, olive oil and lemon juice.
Why it works: Balanced with protein, healthy fats, and fibre.
Pro Tip: Add feta for extra flavour.
2. Greek Salad with Chicken
What you need: Grilled chicken, olives, feta, cucumber, cherry tomatoes, lettuce and olive oil dressing.
Why it works: A light but high-protein meal.
Pro Tip: Pack the dressing separately to avoid it getting soggy.
3. Pasta Salad
What you need: Whole wheat pasta, shredded chicken, sun-dried tomatoes, baby spinach, pesto and parmesan.
Why it works: A carb-rich meal that still provides plenty of protein and tastes great cold.
Pro Tip: Use grilled halloumi instead of chicken for a vegetarian option.
4. Chicken & Sweet Potato Salad
What you need: Grilled chicken breast, roasted sweet potato, mixed greens (spinach, arugula), avocado, olive oil, and balsamic vinegar.
Why it works: Sweet potatoes provide complex carbs for long-lasting energy, and chicken adds the necessary protein.
Pro Tip: Add a handful of pumpkin seeds for crunch and extra healthy fats.
5. Beef & Roasted Veggie Salad
What you need: Grilled steak (or leftover roast beef), mixed greens, roasted capsicum, cherry tomatoes, avocado, olive oil, balsamic vinegar, salt, and pepper.
Why it works: Beef is an excellent source of protein and iron, and roasted veggies add fibre and essential nutrients.
Pro Tip: Use a good quality, 10-year-aged balsamic vinegar for a richer and more complex flavour.
Hot Lunches (For Microwave or Heated Lunch Box)
If you prefer warm and hearty lunches, these hot lunch ideas are perfect for meal prep or as dinners and take them as leftovers for lunch the next day.
Whether you’re using a microwave or a heated lunch box, having a way to reheat your meal on-site makes a big difference.
Tip:
leave a spare fork in your car or work bag. Trust me, you’ll be glad you did.
All of these meals require a fork or spoon to eat easily, and you don’t want to be stuck eating with your hands, a plastic packer or a few nails put together.
Examples:
1. Chicken & Rice Meal Prep Bowls
What you need: Grilled chicken, brown rice, steamed broccoli, and soy sauce.
Why it works: A classic high-protein, balanced meal.
Pro Tip: Cook a big batch and freeze portions for convenience. For extra flavour, swap soy sauce for teriyaki sauce, or drizzle a creamy sauce like tahini or Greek yogurt dressing.
2. Beef Stir-Fry with Noodles
What you need: Lean beef, mixed veggies, garlic, soy sauce and whole wheat noodles.
Why it works: Quick to reheat and full of nutrients.
Pro Tip: Add chilli flakes for extra spice. This also works great with rice instead of noodles.
3. Spaghetti Bolognese
What you need: Lean minced beef, whole wheat spaghetti, tomato sauce, garlic, and onion.
Why it works: A comforting, high-protein meal that freezes and reheats well.
Pro Tip: Use whole wheat pasta for extra fibre and better satiety. Don’t forget to bring a fork!
4. Bacon & Egg Fried Rice
What you need: Cooked rice, bacon, scrambled eggs, peas, broccoli, carrots and soy sauce.
Why it works: High protein and carb lunch with a tasty mix of sliced bacon and eggs, plus veggies for added fibre.
Pro Tip: Add extra veggies like capsicums or spinach for more nutrients and flavour. Also, use short-cut bacon as it is much leaner.
5. Beef Casserole
What you need: Lean beef, carrots, potatoes, onion, beef broth and peas.
Why it works: Hearty and filling, full of protein and carbs to keep you satisfied.
Pro Tip: Cook a big batch and freeze individual portions for easy reheating.
6. Chilli Con Carne
What you need: Lean minced beef, kidney beans, diced tomatoes, chilli seasoning, and rice.
Why it works: High in protein and fibre, reheats well.
Pro Tip: Top with Greek yogurt instead of sour cream.
7. Sweet Potato & Chicken Curry
What you need: Chicken, coconut milk, sweet potato, curry paste and basmati rice.
Why it works: Creamy, hearty, and full of flavour.
Pro Tip: Garnish with coriander for freshness.
8. BBQ Chicken & Roasted Veggies
What you need: BBQ chicken, roasted pumpkin, zucchini and quinoa.
Why it works: A simple and tasty meal-prep option.
Pro Tip: A few roasted potatoes also go well and add more good carbs.
9. Pulled Pork & Brown Rice
What you need: Slow-cooked pulled pork, brown rice, slaw and BBQ sauce.
Why it works: A tasty, protein-rich meal that’s easy to reheat.
Pro Tip: Swap BBQ sauce for a mustard-based dressing to reduce sugar content.
10. Butter Chicken
What you need: Chicken, butter, cream, tomato puree, garlic, ginger, garam masala and rice.
Why it works: Rich in protein from the chicken and full of flavour from the creamy sauce.
Pro Tip: Serve it with brown rice or quinoa for extra fibre, and make extra sauce for added flavour.
11. Homemade Pizza
What you need: Whole wheat pizza base, tomato sauce, mozzarella cheese, shredded chicken or turkey, capsicum and mushrooms.
Why it works: A balanced mix of protein, carbs, and veggies. It is an easy one that also tastes just as good cold.
Pro Tip: Make a few at once and freeze slices for easy grab-and-go lunches. Add extra protein like cottage cheese or Greek yogurt on the side.
Vegetarian Lunches (Hot & Cold)
Not many of the above options are vegetarian, as it is a lot easier to hit your protein requirements with meat.
I thought I would add some plant-based choices below for vegetarians or for omnivores who don’t want meat every day.
Eating plant-based lunches doesn’t mean sacrificing protein. With the right ingredients, vegetarian meals can be just as filling and nutritious as meat-based ones.
Plant-Based Breakdown:
Aim for at least 30g of protein per serving. To make sure you’re hitting that target, here’s an idea of how much protein you can expect from common ingredients and their reasonable serving sizes:
- Tofu: A typical serving size is around 150-200g, which gives you around 15-20g of protein. For 30g, try pairing it with quinoa, beans, or seeds.
- Lentils & Chickpeas: About 1/2 to 1 cup cooked provides 15-20g of protein. Combine with grains like quinoa or nuts to reach the 30g mark.
- Quinoa: 1 cup cooked quinoa gives you about 8g of protein, so combine it with beans, tofu, or seeds to hit 30g.
- Nuts & Seeds: 1/4 cup of almonds or pumpkin seeds has around 8-10g of protein, so adding them to a salad or wrap will help boost your protein intake.
Tip:
Try to double up on protein sources to get a more complete protein profile.
Examples:
1. Chickpea & Quinoa Salad
What you need: Chickpeas, quinoa, olive oil, lemon, and mixed veggies.
Why it works: High in protein and fibre.
Pro Tip: Add nuts, such as sliced almonds, for a crunch and extra protein.
2. Falafel & Hummus Wrap
What you need: Wholemeal wrap, falafels, hummus, avocado, capsicums, cucumber, grated carrots and baby spinach.
Why it works: Packed with plant-based protein and healthy fats, plus good fibre from the veggies.
Pro Tip: To make sure you’re getting enough protein, add 6-8 falafels (depending on size) per wrap and include a larger serving of pumpkin or sunflower seeds for extra protein, or divide it into two wraps for a bigger portion.
3. Vegetable & Lentil Soup
What you need: Lentils, carrots, celery, onions and vegetable broth.
Why it works: It has protein and fibre and is easy to reheat.
Pro Tip: Sprinkle pumpkin or hemp seeds on top and add tofu or tempeh for extra protein.
4. Chickpea, Tofu & Sweet Potato Curry
What you need: Chickpeas, tofu, coconut milk, sweet potato and curry paste.
Why it works: Hearty and packed with fibre and plant-based protein.
Pro Tip: Serve with a high-protein grain; replace brown rice with quinoa.
5. Stuffed Capsicum (Bell Peppers)
What you need: Capsicums, quinoa, black beans, cheese, and salsa.
Why it works: A filling, flavorful vegetarian option.
Pro Tip: Increase black beans, use a high-protein cheese or again add nuts or seeds for more protein.
Meal Planning Tips:
Storing these lunches in the right lunch box and containers makes your life that much easier.
Look for leak-proof, durable containers that are easy to transport and fit well into your work bag or lunch box.
Separate compartments or smaller containers for sauces or dressings will keep things neat and prevent sogginess, ensuring your lunches stay enjoyable.
If you like planning ahead and want to streamline your prep, set aside 30 minutes on Sunday to plan out your week; it will make your life much easier.
You can find more on meal prepping for breakfast, lunch and dinner in our Meal Prep For Tradies: 21 High-Protein Meals article.
Summary
Work lunches don’t have to be a hassle or boring; meal prepping, even just a little, saves time, money, and effort while keeping you fueled for the day.
Stick to simple, high-protein, nutrient-dense lunches that fit your lifestyle.
Pack your lunches ahead of time, use the right containers to keep them fresh, and avoid relying on junk food that leaves you sluggish. Using these lunches here, you should now have enough variety to last a whole month without getting bored.
Also, don’t forget to pack plenty of healthy snacks to fill out your lunchbox. We have listed a few simple ones in our post on Nutrition for Construction Workers, under Smart Snacking: What to Eat at Smoko.
What you eat will help you feel better both at work and in the gym. And on days when work gets too much, to start a new fitness routine, you can simply focus on maintaining your fitness.
Give them a try and see what works best for you.
Have any questions or suggestions? Feel free to contact us here.
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