SophisticatedLunch
Carpaccio of Beef Ribeye with Charred Shallot Ash & Herb Oil
Paper-thin raw beef, crispy fried shallots, black garlic, microgreens
781 cal · 26g protein · 32 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.
Sophisticated
IntermediateLunch
Pan-Seared Chicken Thighs with Charred Pineapple & Black Garlic Oil
Caramelized thighs, jammy fruit, umami finish
645 cal · 26g protein · 40 min
EasyLunch
Spanish Tomato & White Bean Soup with Chorizo Oil
Silky, warming, finished with sizzling garlic chorizo oil—comfort in a bowl.
535 cal · 25g protein · 20 min
IntermediateLunch
Seared Scallop & Lime Salad
Pan-seared sweetness over bitter greens
411 cal · 25g protein · 22 min
SophisticatedLunch
Poisson Cru en Assiette: Raw Summer Fish with Citrus Emulsion, Compressed Cucumber & Radish Microgreens
Pristine raw fish cured in olive oil and sherry, with silken lemon emulsion
762 cal · 25g protein · 20 min
EasyLunch
Tomato & Lentil Dal with Charred Onion Rice
Creamy, spiced, deeply satisfying comfort
753 cal · 25g protein · 25 min
SophisticatedLunch
Seared Scallops with Brown Butter, Capers & Endive
Tender scallops with warm, nutty, briny sauce
611 cal · 25g protein · 28 min
EasyLunch
Ensalada de Espárragos Tostados con Jamón Crudo
Charred spring asparagus, serrano ham, and Manchego in lemon-sherry dressing
415 cal · 24g protein · 25 min
SophisticatedLunch
Charred Market Fish Crudo with Citrus Emulsion, Crispy Garlic & Summer Herb Salad
Raw and seared fish bridged by bright citrus foam and textured herbs
730 cal · 24g protein · 65 min
EasyLunch
Chermoula Chicken & Roasted Carrot Salad with Pomegranate Vinaigrette
Herb-marinated chicken, sweet roasted carrots, tart pomegranate glaze
381 cal · 24g protein · 23 min
IntermediateLunch
Miso-Glazed Tofu Steak with Charred Shishito Escabeche
Crispy exterior, silken center, pickled pepper punch
643 cal · 24g protein · 38 min
EasyLunch
Seared Diver Scallops with Corn Silk Velouté & Crispy Sage
Sweet marine scallops, silken corn cream, golden sage, charred corn husk oil
583 cal · 24g protein · 35 min
EasyLunch
Green Papaya Salad with Grilled Shrimp
Tart, spicy, crunchy, alive
386 cal · 23g protein · 18 min
IntermediateLunch
Moqueca de Peixe com Mandioca Frita e Salada de Melancia
Bahian fish stew with coconut-lime broth, cassava fries & watermelon-red onion salad
1096 cal · 23g protein · 45 min
SophisticatedLunch
Rouget & Sauce Vierge with Celeriac Purée & Crispy Salsify
Delicate red mullet, bright tomato oil, silken celeriac, bitter-sweet roots
885 cal · 23g protein · 60 min
EasyLunch
Bacalao a la vizcaína
Salt cod in red pepper & tomato braise with olives
400 cal · 22g protein · 25 min
EasyLunch
Coconut Dal Soup with Crispy Garlic Chickpea Croutons
Silky red lentil dal spiked with ginger and lime, topped with garlic-fried chickpea crisps
737 cal · 21g protein · 35 min
EasyLunch
Pork Shoulder Salad with Charred Corn & Black Garlic
Tender pulled pork over warm autumn greens and roasted corn
298 cal · 21g protein · 40 min
IntermediateLunch
Charred Cauliflower & Pomegranate Salad with Spiced Yogurt Dressing
Ras el hanout roasted florets, pomegranate molasses, whipped labneh.
531 cal · 20g protein · 43 min
EasyLunch
Bún Tôm Nướng Thơm Lá Và Dưa Leo
Chilled vermicelli with charred shrimp, herbs, cucumber and peanut drizzle
645 cal · 20g protein · 22 min
EasyLunch
Salade Lyonnaise aux Lardons & Œuf Poché
Warm frisée salad with crispy pork belly, soft egg, and Dijon vinaigrette
469 cal · 19g protein · 22 min
SophisticatedLunch
Tafelspitz with Charred Root Vegetables & Horseradish Cream
Silken poached beef tenderloin, sharp root purée, crispy breadcrumb garnish
545 cal · 19g protein · 75 min
IntermediateLunch
Ceviche-Cured Amberjack with Rocoto, Cancha & Charred Corn Silk Bisque
Raw fish transformed by Peruvian citrus, served in a silken, charred corn broth.
496 cal · 19g protein · 43 min
SophisticatedLunch
Doenjang-Cured Hamachi Crudo with Charred Shishito, Black Garlic Oil & Crispy Rice Cracker
Japanese simplicity elevated with Korean umami fermentation
484 cal · 18g protein · 75 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.
