IntermediateLunch
Grilled Pork Loin Salad with Pickled Cucumber & Ginger-Soy Dressing
Warm sliced pork over cool greens with punch of vinegar and heat
513 cal · 49g protein · 30 min
Diet & meal · 454 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
Seared Mahi-Mahi with Charred Corn, Black Beans & Lime Beurre Blanc
Pan-seared fish, corn succotash, cilantro lime sauce
785 cal · 49g protein · 35 min
SophisticatedLunch
Pan-Seared John Dory with Burnt Almond & Caper Emulsion, Charred Romano Beans & Crispy Garlic Breadcrumbs
Delicate Portuguese flatfish with burnished brown butter, toasted almonds, capers and crème fraîche, served alongside charred green beans and herbed garlic-spiked breadcrumbs
1255 cal · 48g protein · 45 min
EasyLunch
Grilled Chicken & Charred Peach Salad
Summer greens, crispy prosciutto, whipped ricotta & peach-balsamic glaze
726 cal · 48g protein · 22 min
IntermediateLunch
Pan-Seared Lamb Leg Steaks with Charred Scallion Butter & Crispy Burghul Crust
Turkish mountain lamb meets crispy grain—a confident sear and pan sauce in 35 minutes
520 cal · 48g protein · 35 min
IntermediateLunch
Charred Red Snapper & Avocado Salad with Citrus-Hazelnut Dressing
Pan-seared snapper fillet atop mixed greens, ripe avocado, and crispy breadcrumb croutons
893 cal · 48g protein · 30 min
EasyLunch
Grilled Chicken & Charred Corn Salad with Cilantro-Lime Dressing
Herb-marinated chicken breast, charred sweet corn, crispy tortilla strips, avocado, queso fresco
729 cal · 48g protein · 24 min
SophisticatedLunch
Chicken Breast with Sumac Crust, Charred Eggplant & Black Garlic Yogurt
Crusty, tangy chicken breast over silky burnt eggplant and pungent black garlic sauce.
587 cal · 48g protein · 60 min
SophisticatedLunch
Grilled Halloumi & Charred Peach Salad with Freekeh, Pomegranate & Sumac Vinaigrette
Smoky cheese and caramelized stone fruit with nutty grain and tart pomegranate
1188 cal · 48g protein · 60 min
EasyLunch
Jerk Mahi-Mahi & Black Bean Rice
Spiced grilled fish with coconut-lime-scented rice
667 cal · 48g protein · 25 min
IntermediateLunch
Pan-Seared Tuna Collar with Charred Edamame, Ponzu Emulsion & Crispy Wonton Dust
Buttery, luxe fish neck with bright, crunchy texture play
677 cal · 48g protein · 35 min
SophisticatedLunch
Pan-Seared Yellowtail with Yuzu-Miso Crust, Charred Broccolini & Smoked Black Garlic Beurre Blanc
Japanese-California fusion, crispy skin, silky beurre blanc
619 cal · 48g protein · 46 min
IntermediateLunch
Pan-Seared Chicken Breast with Charred Tomato & Olive Sauce
Juicy breast, warm braise, rustic finish
678 cal · 48g protein · 32 min
IntermediateLunch
Charred Branzino Crudo with Purple Potato Salad, Ají Verde & Crispy Shallots
Paper-thin raw branzino, roasted purple potatoes, serrano-cilantro sauce, fried shallots
1067 cal · 48g protein · 42 min
IntermediateLunch
Pan-Seared Mahi-Mahi with Charred Okra, Black Garlic & Coconut Rice
Caribbean white fish with spiced rice and charred okra
1078 cal · 47g protein · 43 min
SophisticatedLunch
Poached Chicken Breast with Cilantro-Lime Emulsion & Charred Zucchini
Silky poached chicken, vibrant herb oil, crispy pan-seared summer squash
581 cal · 47g protein · 60 min
SophisticatedLunch
Tibs Lamb with Beetroot Fondant, Caraway-Toasted Barley & Roasted Shallot Oil
Tender cubed lamb, charred root vegetables, earthy grain, complex spice
1059 cal · 46g protein · 80 min
IntermediateLunch
Seared Chicken Breast with Charred Lime-Herb Oil and Avocado
Pan-seared, juicy, herbaceous sauce.
796 cal · 46g protein · 30 min
SophisticatedLunch
Lamb Neck Sous Vide with Charred Corn Purée & Crispy Sage Oil
Tender braised lamb, silken corn, herbed finishing oil
1033 cal · 46g protein · 85 min
IntermediateLunch
Soy-Miso Glazed Halibut with Charred Shishito Peppers & Toasted Barley
Caramelized fish with blistered peppers and nutty, chewy grains
728 cal · 46g protein · 32 min
IntermediateLunch
Ceviche de Caballa with Crispy Wonton Shells, Pickled Red Onion & Cilantro Oil
Peru's most iconic dish reimagined with textural drama
626 cal · 46g protein · 32 min
IntermediateLunch
Seared Chicken Thigh with Black Bean & Lime Rice
Pan-seared thigh, bold beans and citrus rice—weekend comfort with backbone.
845 cal · 46g protein · 40 min
EasyLunch
Yakitori Don with Teriyaki Glaze and Pickled Ginger
Caramelized chicken skewers over rice with sweet-sour ginger condiment
923 cal · 46g protein · 20 min
SophisticatedLunch
Charred Swordfish Steak with Burnt Chili Oil & Roasted Eggplant Caponata, Crispy Sourdough Croutons
Meaty white fish, smoky-sweet vegetable medley, herbed oil
1012 cal · 46g protein · 65 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.
