I remember what it was like. In my early twenties, still a young apprentice. Party till late the night before and prep nothing for lunch of course. I would roll up to the nearest gas station and grab a microwave burrito and a monster and the get after it. This works, for a bit. Eventually the wheels are going to fall off.

I learned that I was wasting an incredible opportunity. As a carpenter, I was literally doing the equivalent labor as a gladiator training for battle. Why would I waste the opportunity to develop my body by feeding it garbage while I trained so hard everyday.

When you’re working a physically demanding blue-collar job, you need meals that fuel your body, keep you energized, and are easy to pack. But finding lunch options that are high in protein, nutrient-dense, and fit within an animal-based or paleo diet can be a challenge—especially when most grab-and-go options are full of processed carbs and junk ingredients.

That’s why we’ve put together this list of 50 easy, high-protein, animal-based lunch ideas tailored for hardworking individuals like you. Whether you're on a construction site, driving long hours, or doing heavy labor, these meals will keep you full, focused, and feeling your best.

From steak bowls to bacon-wrapped bites, and even simple no-cook options, this list has something for everyone. Ready to upgrade your lunches and power through your workday? Let’s dive in!

Meat-Based Lunches

Steak & Sweet Potato Bowl – Grilled steak slices with roasted sweet potatoes and ghee.

Ground Beef & Rice Bowl – Grass-fed ground beef over white rice with bone broth.

Meatloaf Muffins – Mini meatloaf portions made with beef, eggs, and bacon.

Pulled Pork Wraps – Slow-cooked pork wrapped in lettuce or egg-based wraps.

Bacon & Egg Salad – Hard-boiled eggs with crispy bacon, homemade mayo, and mustard.

BBQ Chicken Thighs – Bone-in or boneless thighs roasted with animal fat.

Liver & Onions – Beef liver cooked with onions and butter, served with mashed cauliflower.

Salmon Patties – Wild-caught salmon mixed with eggs, salt, and fried in tallow.

Roast Beef & Cheese Roll-ups – Slices of roast beef rolled with raw cheese.

Chicken Drumsticks – Oven-roasted with salt, pepper, and butter.

Egg & Dairy-Based Lunches

Scrambled Eggs with Sausage – Scrambled eggs mixed with ground sausage.

Cheese & Meat Plate – A mix of raw cheese, salami, and hard-boiled eggs.

Cottage Cheese & Ground Beef – High-protein cottage cheese with seasoned beef.

Omelet Wraps – Thin egg omelets rolled up with bacon and cheese.

Egg & Liver Mousse – Blended liver pâté with hard-boiled eggs.

Hard-Boiled Eggs & Jerky – A simple, protein-packed combo.

Cheese-Stuffed Burgers – Beef patties stuffed with raw cheese.

Yogurt & Berries – Full-fat Greek yogurt with raw honey and berries.

Egg Salad Boats – Egg salad in hollowed-out avocado halves.

Kefir Smoothie – Fermented dairy with raw egg yolks and honey.

Portable & Handheld Meals

Meat Stick & Cheese Combo – Grass-fed beef sticks with cheese.

Bacon-Wrapped Dates – Sweet and savory, easy to pack.

Salmon & Avocado Wraps – Smoked salmon in an egg-based wrap with avocado.

Cold Steak Slices – Pre-sliced steak served cold with mustard or butter.

Burger Patties & Butter – Grass-fed beef patties with a slab of butter.

Pork Rinds & Guacamole – Crunchy and packed with protein.

Smoked Salmon & Cream Cheese Rolls – Easy to eat and high in omega-3s.

Cured Meats & Olives – Salami, prosciutto, and green olives.

Chicharrón Nachos – Pork rinds topped with shredded meat.

Bone Broth Thermos – Drinkable collagen-packed broth.

Hearty & Filling Lunches

Shepherd’s Pie – Ground beef with mashed sweet potatoes.

Beef & Eggplant Casserole – Baked with cheese and animal fat.

Carnivore Chili – Ground beef, bone broth, and salt (no beans).

Meat-Based Pizza – A crust made from ground chicken, topped with cheese.

Pork Belly Bites – Cubes of crispy pork belly.

Lamb Meatballs – Served with butter or cheese.

Duck Breast & Rice – High-fat and flavorful.

Beef Heart Stir-Fry – Nutrient-dense organ meat cooked with butter.

Fish Cakes – Made with tuna or salmon, eggs, and tallow.

Bison Burgers – A lean but nutrient-packed alternative to beef.

Quick & No-Cook Options

Raw Milk & Jerky – A great energy-boosting combo.

Sardines & Crackers – With seed-based or homemade crackers.

Cold Roasted Chicken – Easy to eat and meal-prep-friendly.

Smoked Mackerel Salad – High in protein and omega-3s.

Raw Cheese & Nuts – (If including nuts in the paleo approach).

Beef Liver Jerky – Nutrient-dense and easy to carry.

Cold Shrimp & Butter – Pre-cooked shrimp dipped in melted butter.

Pemmican Bars – A classic, ultra-energy-dense food.

Deli Meat & Cheese Rolls – Simple and portable.

Tuna Salad Lettuce Wraps – High-protein, easy to prep.

If you are ready to get started on your health journey, jump into the number one community for Blue Collar workers. A place to learn how to make lasting change and be supported by a group of Carpenters, plumbers, electricians, HVAC, and other skilled tradesmen like you.

I share recipes like this 3 times a week, along with workouts to help you prevent injury off the jobsite.

Come join the crew.