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
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
Spiced Lamb Meatball & Charred Pepper Salad with Pomegranate & Labne
Intermediate braise meets bold vegetable work
655 cal · 31g protein · 43 min
EasyLunch
Charred Salmon & Bitter Greens with Tamarind-Fish Sauce Dressing
Crispy-skinned fish, peppery herbs, tart-salty glaze
433 cal · 31g protein · 20 min
IntermediateLunch
Charred Tuna & Long Bean Larb in Crispy Rice Nests
Southeast Asian raw-fish salad in shattered rice-cracker bowls
691 cal · 31g protein · 35 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
Charred Halloumi & Farro Salad with Blackened Beet & Pomegranate Molasses
Warm cheese over nutty grain with earthy beet and tart pomegranate
920 cal · 31g protein · 35 min
IntermediateLunch
Cannellini Bean & Roasted Beet Salad with Walnuts & Ricotta
Warm beans and sweet roasted beets dressed in aged balsamic, topped with creamy ricotta.
771 cal · 31g protein · 35 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
Charred Lionfish with Green Mango, Black Bean & Habanero Escabeche
Pan-seared spiky fish with pickled tropical vegetables and fermented heat
764 cal · 30g protein · 35 min
EasyLunch
Merluza a la Sidra con Manzana y Cebolla
Hake poached in cider with apple and caramelized onion
359 cal · 30g protein · 25 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
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
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
Pan-Seared Halibut with Charred Fennel, Green Olive & Preserved Lemon Jus
Summer vegetables, herb oil & crispy breadcrumbs
518 cal · 30g protein · 32 min
EasyLunch
Arroz com Feijão, Frango Rápido e Couve Queimada
Rice and beans with fast pan-seared chicken thigh and charred collard greens
607 cal · 29g protein · 26 min
IntermediateLunch
Pan-Seared Chicken Thigh with Charred Corn Emulsion, Black Garlic & Crispy Sage
Mahogany-skinned chicken meets silken corn purée and umami funk
578 cal · 29g protein · 43 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
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
IntermediateLunch
Charred Kohlrabi & Emmer Salad with Smoked Trout & Horseradish Cream
Nutty grain, peppery brassica, smoky fish, creamy heat
624 cal · 29g protein · 40 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
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
IntermediateLunch
Cánh Gà Nướng Nước Mắm Tắc: Charred Chicken Wing with Black Soybean & Lemongrass Pan Sauce
Umami-forward chicken wing glazed in fermented soybean and grass smoke
504 cal · 29g protein · 38 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
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 473 and 1081 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.
