IntermediateLunch
Summer Salade Niçoise with Pan-Seared Yellowtail & Anchovy Vinaigrette
Composed salad of market vegetables, seared fish, and classically bright dressing
871 cal · 37g protein · 35 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
Doehjang-Braised Striped Bass with Summer Squash Ribbon Salad
Silken fish in a warm fermented soybean broth over shredded raw zucchini
300 cal · 37g protein · 30 min
SophisticatedLunch
Pan-Seared Halibut en Papillote with Green Olive Tapenade, Charred Fennel & Saffron Beurre Blanc
Delicate white fish, crispy paper, aromatic steam
856 cal · 37g protein · 34 min
IntermediateLunch
Seared Duck Breast with Orange & Pomegranate Glaze
Tender, rosy duck with a bright, glossy fruit pan sauce
379 cal · 37g protein · 30 min
IntermediateLunch
Tandoori Salmon Kachumber Salad with Cilantro-Lime Dressing
Spiced salmon fillet over fresh vegetable salad with herbaceous dressing
367 cal · 37g protein · 22 min
EasyLunch
Grilled Market Fish & Charred Corn Succotash with Lime Aioli
Fresh halibut or sea bass, butter corn, crispy shallots, cilantro
616 cal · 37g protein · 25 min
EasyLunch
Tiradito de Atún with Rocoto-Lime Emulsion & Avocado
Silken raw tuna, spicy-bright citrus, creamy avocado
514 cal · 37g protein · 10 min
SophisticatedLunch
Pan-Seared Yellowtail Crudo with Charred Corn Velouté & Crispy Rice-Paper Cone
Wafer-thin raw fish draped over sweet-corn purée, finished with toasted nori and sesame oil
709 cal · 37g protein · 45 min
IntermediateLunch
Pan-Seared Skrei with Rocoto Emulsion & Purple Potato Hash
Arctic cod with spiced chili butter, roasted potatoes & cilantro
744 cal · 37g protein · 43 min
EasyLunch
Peixe à Brasileira com Mandioca Frita e Maionese de Alho
Pan-seared white fish with crispy cassava fries and garlic mayo
824 cal · 37g protein · 25 min
EasyLunch
Grilled Chicken Breast with Charred Corn & Lime Vinaigrette
Juicy chicken, sweet corn, crispy shallots, cilantro & lime
408 cal · 37g protein · 25 min
EasyLunch
Misir Wot Red Lentil Stew with Soft Egg & Injera
Spiced red lentil braise with poached egg, served on soft sourdough
819 cal · 37g protein · 25 min
EasyLunch
Za'atar-Crusted Chicken Thigh with Warm Eggplant, Yogurt & Pomegranate Molasses
Pan-seared chicken over silky roasted eggplant with whipped labneh and pomegranate drizzle
717 cal · 36g protein · 25 min
EasyLunch
Ceviche-Style Sea Bass with Sweet Potato & Avocado
Citrus-cured raw fish over creamy tuber and green-gold fruit
575 cal · 36g protein · 23 min
IntermediateLunch
Pan-Seared Duck Breast with Cherry-Gastrique, Wilted Frisée & Crispy Croutons
Mahogany-skinned duck with tart-sweet pan sauce, bitter greens, and buttered bread crisps.
448 cal · 36g protein · 32 min
EasyLunch
Charred Mahi-Mahi with Pigeon Pea Rice & Scotch Bonnet Aioli
Zesty island fish with creamy, spicy heat—20 minutes flat
1282 cal · 36g protein · 20 min
IntermediateLunch
Pan-Seared Fish Collar with Charred Ají Verde Emulsion & Roasted Causeway Vegetables
Peru's prized fish cut meets a vivid green chile sauce and seasonal roots
697 cal · 36g protein · 43 min
IntermediateLunch
Pan-Seared Black Cod with Perilla-Gochugaru Oil & Charred Baby Bok Choy
Buttery white fish with aromatic leaf oil and bitter-sweet greens
521 cal · 36g protein · 32 min
IntermediateLunch
Grilled Halibut with Charred Corn Mousseline & Burnt Chili Oil
Buttery white fish topped with silken corn purée and smoky chile-infused oil
672 cal · 36g protein · 28 min
IntermediateLunch
Perilla-Leaf Wrapped Halibut with Gochujang Emulsion
Delicate white fish in aromatic herb wraps with Korean chili punch
514 cal · 36g protein · 30 min
SophisticatedLunch
Lubina en Papillote con Azafrán, Aceitunas Verdes y Espinacas a la Catalana
Sea bass en papillote with saffron, Castelvetrano olives, raisins and hand-torn spinach
566 cal · 36g protein · 43 min
EasyLunch
Charred Halloumi & Green Olive Fattoush with Burnt Lemon Tahini
Crispy cheese over Levantine salad with charred bread, tangy-nutty dressing
772 cal · 35g protein · 35 min
SophisticatedLunch
Lubina Cruda con Espuma de Azafrán y Cítricos Quemados
Branzino crudo with saffron-Manzanilla foam, charred citrus segments & crispy bread tuile
800 cal · 35g protein · 35 min
EasyLunch
Charred Seppia & White Bean Salad with Roasted Garlic Oil & Crispy Breadcrumb
Tender squid, creamy beans, burnt garlic fire
590 cal · 35g protein · 22 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.
