EasyLunch
Charred Salmon & Bitter Greens with Tamarind-Fish Sauce Dressing
Crispy-skinned fish, peppery herbs, tart-salty glaze
433 cal · 31g protein · 20 min
Diet & meal · 375 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.
Easy
IntermediateLunch
Charred Tuna & Long Bean Larb in Crispy Rice Nests
Southeast Asian raw-fish salad in shattered rice-cracker bowls
574 cal · 31g protein · 35 min
IntermediateLunch
Spiced Lamb Meatball & Charred Pepper Salad with Pomegranate & Labne
Intermediate braise meets bold vegetable work
655 cal · 31g protein · 43 min
EasyLunch
Pan-Seared Mero with Black Garlic & Tamarind Emulsion, Charred Broccolini
Peruvian white fish in fermented garlic and sour tamarind sauce with charred greens
652 cal · 31g protein · 28 min
IntermediateLunch
Pan-Seared Chicken Breast with Sherry Pan Sauce & Roasted Root Vegetables
Golden-skinned breast with a silky, wine-bright sauce and caramelized beets, carrots, and parsnips
585 cal · 31g protein · 50 min
EasyLunch
Courgette & Fresh Goat Cheese Omelette with Basil & Roasted Tomato
Light, garden-fresh bistro lunch in 15 minutes
586 cal · 30g protein · 18 min
SophisticatedLunch
Pan-Seared Branzino en Papillote with Charred Romanesco, Green Olive Tapenade & White Wine Velouté
Whole fish steamed in parchment with aromatic vegetables and silken sauce
505 cal · 30g protein · 65 min
IntermediateLunch
Seared Beef Sirloin with Charred Jalapeño & Cilantro Lime Sauce
Thin-sliced steak with a bright pan sauce
469 cal · 30g protein · 24 min
IntermediateLunch
Pan-Seared Chicken Thigh with Charred Corn & Black Bean Rice
Skin-on thigh with crispy rice underneath and bright corn.
570 cal · 30g protein · 43 min
SophisticatedLunch
Insalata di Coda di Rospo, Pomodorini Bruciati e Pesto di Basilico Tostato
Pan-seared monkfish, charred cherry tomatoes, smoky basil pesto
656 cal · 30g protein · 45 min
IntermediateLunch
Pan-Seared Halibut with Charred Fennel, Green Olive & Preserved Lemon Jus
Summer vegetables, herb oil & crispy breadcrumbs
518 cal · 30g protein · 32 min
IntermediateLunch
Turkey Meatball Lettuce Wraps with Ginger-Scallion Sauce
Juicy ground turkey, vibrant aromatics, fresh lettuce cups.
283 cal · 30g protein · 30 min
SophisticatedLunch
Charred Lamb Loin with Burnt Garlic Jus, Cracked Wheat & Pomegranate Molasses Glaze
Tender pink lamb with nutty grain, glossy reduction & pomegranate brightness
1171 cal · 29g protein · 70 min
IntermediateLunch
Charred Kohlrabi & Emmer Salad with Smoked Trout & Horseradish Cream
Nutty grain, peppery brassica, smoky fish, creamy heat
624 cal · 29g protein · 40 min
IntermediateLunch
Seared Calamari with Charred Friggitelli, Burnt Garlic & Salsa Verde
Tender squid, blistered peppers, herbal oil, a technique-driven plate
461 cal · 29g protein · 27 min
IntermediateLunch
Kafta-Spiced Fish Crudo with Charred Fennel, Pomegranate & Crispy Breadcrumbs
Raw white fish carpaccio with warm spiced breadcrumbs
488 cal · 29g protein · 25 min
IntermediateLunch
Lamb Shoulder Salad with Roasted Beet, Walnut & Yogurt Dressing
Warm lamb over cool greens, earthy beet, creamy yogurt—autumn made simple
345 cal · 29g protein · 33 min
IntermediateLunch
Somen with Charred Summer Vegetables, Dashi-Miso Broth & Crispy Chicken Skin
Chilled buckwheat noodles in umami broth with karaage-spiced chicken cracklings
587 cal · 29g protein · 30 min
EasyLunch
Chirashi Bowl with Marinated Tofu, Pickled Vegetables and Crispy Shallots
Scattered sushi rice topped with silky marinated tofu, cucumber ribbon, pickled ginger and fried alliums
640 cal · 29g protein · 20 min
EasyLunch
Grilled Branzino & Spring Pea Salad
Pan-seared white fish with charred lemon, fresh peas, and basil oil
578 cal · 29g protein · 22 min
SophisticatedLunch
Ceviche Nikkei: Striped Bass, Yuzu-Ajisai, Crispy Quinoa & Avocado Emulsion
Japanese-Peruvian fusion ceviche with textural complexity and delicate acid balance
584 cal · 29g protein · 37 min
EasyLunch
Charred Halloumi & Green Olive Fattoush with Pomegranate Molasses Dressing
Squeaky fried cheese, crispy pita croutons, tart pomegranate vinaigrette
688 cal · 28g protein · 20 min
IntermediateLunch
Charred Halloumi & Pomegranate Fattoush with Toasted Sumac Vinaigrette
crispy fried cheese, torn bread salad & tangy pomegranate dressing
677 cal · 28g protein · 27 min
IntermediateLunch
Pan-Seared Chicken Thigh with Gochugaru Oil & Charred Cabbage
A spiced, golden-skinned thigh over wilted kimchi-forward slaw
591 cal · 28g protein · 38 min