IntermediateLunch
Charred Halibut & Chermoula with Roasted Beet Tabbouleh
Pan-seared white fish with cilantro-herb sauce and warm grain salad
990 cal · 43g protein · 35 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
SophisticatedLunch
Laap Neua (Beef Larb) en Papillote with Charred Lettuce Cups & Crispy Garlic Tuile
Ground beef with toasted-rice powder and lime, cooked in parchment and served in bitter lettuce with a crisp garnish
1030 cal · 43g protein · 65 min
EasyLunch
Pork Schnitzel with Warm Potato Salad
Tender, golden-fried pork cutlet with vinegary potatoes and soft onion.
729 cal · 43g protein · 30 min
IntermediateLunch
Moqueca-Style Halibut with Charred Cassava & Passion Fruit Beurre Blanc
Pan-seared white fish, Brazilian coconut-tomato broth, crispy cassava, citrus butter
1453 cal · 43g protein · 43 min
EasyLunch
Doenjang Chicken & Charred Summer Vegetable Bowl
Umami-rich fermented soybean stew over rice with char-grilled vegetables
517 cal · 43g protein · 26 min
IntermediateLunch
Carne Asada Tostada Salad with Charred Corn & Black Bean Crema
Seared beef sirloin, crispy tortilla bowl, charred corn, creamy black bean purée
993 cal · 43g protein · 43 min
IntermediateLunch
Charred Lamb Kofte & Burnt Lemon Flatbread with Black Garlic Yogurt
Spiced ground lamb patties with char-marked pita and fermented garlic dip
855 cal · 43g protein · 29 min
EasyLunch
Charred Pineapple & Green Curry Shrimp with Jasmine Rice
Sweet tropical fruit meets fiery Thai green curry paste and succulent prawns
777 cal · 42g protein · 30 min
EasyLunch
Pork Tenderloin & Kimchi Fried Rice
Quick-seared pork over gochujang-spiked rice
580 cal · 42g protein · 22 min
IntermediateLunch
Pan-Seared Pork Chop with Charred Corn Puree & Black Garlic Jus
A confident sear and a silky, umami-rich sauce.
585 cal · 42g protein · 43 min
SophisticatedLunch
Charred Mahi-Mahi with Roasted Calamansi Beurre Blanc & Crispy Hearts of Palm Salad
Seared fish with burnt citrus brown butter and tender palm heart crisp
1256 cal · 42g protein · 80 min
EasyLunch
Grilled Sardine Salad with Charred Peppers & Warm Bread
Coastal lunch—fresh sardines, roasted peppers, torn bread
797 cal · 42g protein · 23 min
IntermediateLunch
White Fish Ceviche Tartine with Charred Bread and Green Sauce
A Spanish-Peruvian crossroads
808 cal · 42g protein · 21 min
EasyLunch
Peixe Assado com Mandioca Frita & Salsa de Tomate Queimado
Pan-seared white fish with crispy cassava fries and charred tomato salsa
1117 cal · 42g protein · 28 min
SophisticatedLunch
Pan-Seared Yellowtail en Papillote with Tropical Fruit Gastrique, Charred Broccolini & Turmeric Oil
Pristine raw fish steamed in parchment with caramelized mango-habanero glaze
555 cal · 42g protein · 70 min
EasyLunch
Spring Lamb Chops with Asparagus & Mint Sauce
Tender lamb, young spring vegetables, fresh herb condiment
1069 cal · 42g protein · 23 min
IntermediateLunch
Seared Halibut with Charred Spring Onion Purée & Spring Vegetables
Delicate fish, silky purée, bright verdant plate
727 cal · 42g protein · 30 min
EasyLunch
Bulgogi Lettuce Wrap Bowl
Marinated beef, pickled peach, gochujang mayo over crisp lettuce
728 cal · 42g protein · 18 min
EasyLunch
Sumac-Grilled Mackerel & Charred Green Onion Bibimbap
Flaky oily fish atop sizzling rice with kimchi, sesame greens, and gochujang swirl
1081 cal · 42g protein · 33 min
IntermediateLunch
Chicken Thigh Salad with Black Vinegar and Crispy Garlic
Warm-seared thighs over cool greens with salty-sour dressing.
480 cal · 42g protein · 32 min
IntermediateLunch
Charred Ceviche Blanca with Miso-Burnt Chili Oil & Roasted Aji Amarillo
Sustainable white fish in citrus leche with umami depth
589 cal · 42g protein · 28 min
IntermediateLunch
Handkerchief Pasta with Charred Broccoli, Anchovy & Brown Butter Breadcrumbs
Delicate pasta, bold umami, nutty finish
1182 cal · 42g protein · 32 min
IntermediateLunch
Braised Lamb Shoulder with Tomato, Olives and Soft Polenta
Tender lamb leg with Tuscan sauce and creamy cornmeal
735 cal · 42g protein · 65 min
EasyLunch
Yakitori Chicken Bowl with Charred Scallion & Sesame Rice
Grilled skewered chicken glazed and ginger-soy bright
802 cal · 42g protein · 20 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.
