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
Diet & meal · 458 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
EasyLunch
Salade Verte aux Lardons & Œuf Mollet
Butter-soft egg, warm bacon, Dijon vinaigrette, crispy croutons
600 cal · 18g protein · 20 min
SophisticatedLunch
Chilhuacle & Cuttlefish Crudo Tostada with Avocado Mousse & Crispy Garlic Oil
Raw cuttlefish on chile-rubbed crispy tortilla, silken avocado, burnt garlic
445 cal · 18g protein · 55 min
IntermediateLunch
Charred Delicata Squash & Shrimp Bánh Mì Bowl
Roasted squash, crispy shrimp, pickled daikon & carrot, cilantro-chili mayo
533 cal · 17g protein · 45 min
IntermediateLunch
Charred Corn Bisque with Crispy Smoked Trout & Dill Oil
Summer corn, silky technique, smoky fish and bright herb finish
814 cal · 17g protein · 40 min
IntermediateLunch
Causa Limeña Stacked with Pan-Seared Scallops, Avocado Mousse & Crispy Shallot Adobo
Layered Andean potato cake with coastal scallops and silky green crema
658 cal · 16g protein · 40 min
SophisticatedLunch
Seared Hamachi Crudo with Ume, Crispy Rice Paperand Roasted Beet-Citrus Emulsion
Raw hamachi with pickling flavor, crispy textural notes, and earthy sweet beet sauce
717 cal · 15g protein · 55 min
SophisticatedLunch
Charred Kingfish with Jerk-Spiced Cauliflower Purée & Crispy Corn Crackle
Seared fish fillet, allspice-thyme cauliflower, toasted corn brittle
612 cal · 14g protein · 75 min
SophisticatedLunch
Beef Cheek Estofado with Charred Root Vegetables & Sherry Reduction
A slow-braised beef cheek ragù—tender, deeply savoury, Spanish soul food.
582 cal · 13g protein · 145 min
EasyLunch
Doenjang Clam Broth with Crispy Tofu Cubes
Salty-umami broth, silken clams, golden fried tofu
314 cal · 12g protein · 20 min
SophisticatedLunch
Pan-Seared Lamb Loin with Charred Tomato Confit, Crispy Chickpea Salad & Tahini-Pomegranate Glaze
Tender pink lamb, autumn tomatoes, nutty spiced crunch
584 cal · 12g protein · 70 min
IntermediateLunch
Lomo Saltado Rice Bowl with Charred Scallion Oil
Seared beef tenderloin, wok-fried with peppers, served over fluffy jasmine rice
650 cal · 11g protein · 38 min
IntermediateLunch
Moqueca de Pirarucu com Mandioca Frita e Maracujá
Arapaima stew in coconut-tomato broth with charred cassava fries and passion-fruit drizzle
1056 cal · 10g protein · 46 min
EasyLunch
Sour Curry Broth with Grilled Fish Cake & Yard-Long Beans
Tangy, spicy, herbaceous in one pot
518 cal · 9g protein · 20 min
EasyLunch
Beef Bulgogi Rice Bowl with Charred Scallion Oil
Marinated thin-sliced beef, sweet soy glaze, rice & crispy scallions
544 cal · 9g protein · 22 min
SophisticatedLunch
Beef Sirloin Cap with Charred Breadfruit & Green Goddess Emulsion
Grilled steak with roasted island fruit and herb oil
803 cal · 9g protein · 55 min
SophisticatedLunch
Beef Carpaccio with Arugula Salad, Capers & Shaved Parmigiano
Raw beef, paper-thin and dressed with restraint
281 cal · 8g protein · 25 min
SophisticatedLunch
Herb-Roasted Spring Lamb Shoulder Steaks with Smashed Peas & Charred Spring Onions
Easter's centrepiece: tender young lamb with creamy pea purée and grilled alliums
425 cal · 7g protein · 70 min
IntermediateLunch
Pan-Seared Kuruma Ebi with Yuzu Beurre Blanc, Charred Daikon & Microgreens
Buttery spot prawns, citrus emulsion, tender charred radish, peppery micro greens
233 cal · 7g protein · 30 min
IntermediateLunch
Charred Red Cabbage & Turmeric Rice Boat with Anchovy Crisps
Shredded cabbage in ginger-turmeric broth over broken rice, crowned with crispy anchovies
329 cal · 7g protein · 28 min
IntermediateLunch
Beef Tenderloin Sandwich with Horseradish Cream & Red Onion
Elegant lunch that uses prime cuts you already have for tonight's feast.
383 cal · 7g protein · 35 min
SophisticatedLunch
Pan-Seared Wahoo with Charred Papaya Relish, Toasted Coconut & Lime Beurre Blanc
Firm white fish with tropical fruit, crispy breadcrumb topping and silky brown butter sauce
854 cal · 6g protein · 65 min
IntermediateLunch
Merluza a la Sal con Emulsión de Azafrán y Verduras de Temporada
Whole hake baked in salt crust with saffron beurre blanc and autumn vegetables
683 cal · 6g protein · 50 min
SophisticatedLunch
Pan-Seared Mero en Papillote with Charred Tropical Fruit, Scotch Bonnet Beurre Blanc & Crispy Cassava Ribbons
Delicate fish steamed in its own aromatics, finished with Caribbean heat and crunch
830 cal · 4g protein · 70 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 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.
