IntermediateLunch
Charred Tri-Color Pepper & Grilled Halibut Salad with Black Garlic Vinaigrette
Pan-seared halibut, sweet roasted peppers, toasted almonds & crispy sage
678 cal · 40g protein · 37 min
Diet & meal · 457 recipes
High-Protein Lunch Recipes
High-Protein lunch ideas — protein-packed dishes to keep you full and fuel training. Every recipe below is from the Delicious.com kitchen, with full method, macros and a one-tap grocery list.
Intermediate
IntermediateLunch
Soy-Glazed Mackerel with Charred Daikon Radish & Miso Butter Sauce
Oily fish seared until crisp, served with caramelized daikon
535 cal · 40g protein · 33 min
EasyLunch
Thai Basil Chicken Larb Rice Bowl with Charred Lime & Crispy Garlic
Minced chicken, herbaceous, balanced heat and acid
747 cal · 40g protein · 20 min
IntermediateLunch
Seared Snapper with Charred Tomatillo-Cilantro Emulsion & Roasted Spring Vegetables
Pan-seared white fish, bright acidic verde sauce, baby carrots & green beans with crispy garlic
450 cal · 40g protein · 34 min
EasyLunch
Chicken Thigh Salad with Black Beans, Charred Corn & Lime-Cilantro Dressing
Warm, seared chicken thighs over cool greens with a Brazilian flair
773 cal · 40g protein · 28 min
IntermediateLunch
Grilled Halloumi & Charred Beet Fattoush with Pomegranate & Tahini-Lime Dressing
Warm, earthy, with tart-creamy contrast
1013 cal · 40g protein · 28 min
IntermediateLunch
Grilled White Fish Crudo with Burnt Grapefruit, Pistachio & Charred Scallion Oil
Paper-thin sliced local halibut with torched citrus, toasted pistachios, and scallion-garlic oil
806 cal · 40g protein · 20 min
EasyLunch
Grilled Chicken & Charred Stone Fruit Salad
Tender chicken, caramelized peach and nectarine, bitter greens, warm citrus vinaigrette
525 cal · 40g protein · 25 min
IntermediateLunch
Fenugreek-Braised Cod with Black Lentils & Charred Cauliflower
Delicate white fish in a spiced lentil sauce with bitter greens
501 cal · 40g protein · 42 min
EasyLunch
Grilled Swordfish with Charred Almond Romesco, Crispy Capers & Charred Lemon
Meaty swordfish steak crusted with crispy caper crust, romesco with toasted almonds
609 cal · 40g protein · 28 min
IntermediateLunch
Sinigang-Style Braised Fish with Tamarind, Radish & Okra
Tender white fish in a sour, slightly spiced broth with radish, okra, and leafy greens
637 cal · 40g protein · 40 min
IntermediateLunch
Seared White Fish with Ginger-Lime Butter & Roasted Broccolini
Bright, elegant, and restorative—proper restaurant skill at home.
454 cal · 40g protein · 28 min
SophisticatedLunch
Pan-Seared Halibut with Charred Corn Velouté, Black Garlic Oil and Crispy Sage Beurre Noir
Refined seafood study in umami, texture, and burnished butter
701 cal · 40g protein · 55 min
IntermediateLunch
Turkey Breast Escabeche with Charred Peppers
Pan-seared turkey breast with warm Peruvian-inspired pickled vegetable sauce
516 cal · 39g protein · 43 min
SophisticatedLunch
Pan-Seared Halibut en Papillote with Chermoula, Charred Green Olive & Preserved Lemon Essence
Delicate white fish in aromatic parchment, opened at table
723 cal · 39g protein · 45 min
IntermediateLunch
Pan-Seared River Trout with Black Corn, Charred Tomato Broth & Crispy Sage Oil
Delicate fish, ancestral grain, herbaceous finish
652 cal · 39g protein · 36 min
IntermediateLunch
Charred Mahi-Mahi & Breadfruit Salad with Blackened Shallot Vinaigrette
Seared white fish over warm roasted breadfruit, tangy vinaigrette
638 cal · 39g protein · 43 min
EasyLunch
Blackened Mahi-Mahi Rice Bowl with Charred Tropical Vegetables
Spice-crusted fish, rice, plantain, avocado, lime crema
748 cal · 39g protein · 26 min
IntermediateLunch
Seared Mahi-Mahi with Charred Tomatillo Emulsion & Charred Green Beans
Pan-seared white fish with bright verdant sauce and crispy-edged vegetables
642 cal · 39g protein · 37 min
IntermediateLunch
Pan-Seared Beef Sirloin with Charred Corn & Herb Salsa Verde
Tender sirloin sliced and served with charred corn, scallions, and a bright cilantro-lime salsa.
641 cal · 39g protein · 30 min
IntermediateLunch
Pork Porterhouse Chop with Charred Radish & Miso-Butter
A thick, bone-in chop seared until golden, served with bitter greens and a warming brown-butter miso glaze.
613 cal · 39g protein · 28 min
IntermediateLunch
Salade Niçoise Revisited with Seared Albacore & Citrus Vinaigrette
Warm-seared tuna over cool composed vegetables, unified with blood-orange dressing
740 cal · 39g protein · 35 min
IntermediateLunch
Salade Tiède de Truite Fumée et Betteraves Rôties
Warm salad of smoked trout, roasted beets, horseradish cream & walnut oil
640 cal · 39g protein · 45 min
IntermediateLunch
Herb-Crusted Roast Lamb Loin with New Potatoes & Spring Greens
Easter's centerpiece—tender lamb, new potatoes, fresh herbs
514 cal · 39g protein · 45 min
Good to know
How long do these take?
Half are done in about 35 minutes. The quickest is around 22 minutes and the longest about 65 minutes, so there is something here whether you have a spare hour or twenty minutes.
Is every recipe here high protein?
Every recipe in this collection is written without ingredients that break a high protein diet. We cannot vouch for the brands in your cupboard or for cross-contamination in your kitchen, so check labels as you normally would.
How many calories are in these?
Most land between 469 and 1078 calories a serving. Every recipe shows its own calories plus protein, carbs and fat, calculated per serving rather than per batch.
Do these come with a grocery list?
Yes. Any recipe here can be added to a grocery list that adds up quantities across everything you have chosen and sorts it by aisle, so two recipes needing onions become one line.
