High-protein lunch recipes
117 high-protein lunch recipes, from 210 to 824 kcal and 20 to 54 g of protein a serving. 26 of them are on the table in 20 minutes or less. Every number is matched to USDA FoodData Central.
The list includes American BBQ chicken quinoa bowl, east asian teriyaki salmon rice bowl and Mediterranean lentil and roasted vegetable box. High-protein here means at least 20 g of protein a serving and at least 20% of the serving's calories from protein.
American BBQ chicken quinoa bowl
662 kcal52 g protein30 minAmerican BBQ pulled chicken sandwich
465 kcal42 g protein30 minAmerican chicken and vegetable soup
333 kcal38 g protein40 minAmerican cobb salad with turkey
580 kcal37 g protein25 minAmerican egg salad sandwich
502 kcal29 g protein25 minAmerican make-ahead chicken and rice casserole cups
576 kcal43 g protein45 minAmerican southwest turkey and quinoa bowl
824 kcal51 g protein30 minAmerican turkey and avocado sandwich
539 kcal34 g protein10 minAmerican turkey club wrap
576 kcal36 g protein18 minAmerican turkey meatball and zucchini noodle box
322 kcal37 g protein35 minBBQ pulled chicken with coleslaw
384 kcal30 g protein45 minBeef and ale stew
465 kcal36 g protein1 h 50 minBeef bourguignon
572 kcal40 g protein1 h 55 minBeef picadillo with rice
464 kcal27 g protein40 minBeef ragu with pappardelle
651 kcal41 g protein1 h 45 minBlack bean and edamame salad with lime
407 kcal29 g protein13 minBritish cottage pie cups, lightened
525 kcal37 g protein45 minBritish roast beef and horseradish sandwich
433 kcal39 g protein8 minBuffalo chicken salad with blue cheese yogurt dressing
354 kcal44 g protein27 minCaprese pesto chicken sandwich
607 kcal54 g protein22 minCaribbean jerk chicken wrap
451 kcal37 g protein27 minCaribbean jerk-spiced chicken salad
398 kcal36 g protein27 minCaribbean rice and peas with jerk chicken lunchbox
757 kcal41 g protein40 minCaribbean spiced chicken sandwich
428 kcal39 g protein27 minChicken and quinoa bowl
622 kcal47 g protein35 minChicken cacciatore
442 kcal33 g protein52 minChicken tortilla soup
391 kcal36 g protein45 minChicken, apple and pecan salad
393 kcal47 g protein15 minChicken, tarragon and grape salad
365 kcal47 g protein15 minClassic beef chili
465 kcal33 g protein50 minClassic tuna melt
462 kcal38 g protein18 minCoq au vin
545 kcal37 g protein1 h 10 minCoronation chicken jacket potato
516 kcal50 g protein1 h 10 minCottage pie
619 kcal34 g protein1 hCurried tofu and chickpea salad in lettuce cups
445 kcal39 g protein10 minDanish shrimp and egg open sandwich
397 kcal38 g protein10 minDill chicken salad with cucumber and radish
262 kcal43 g protein30 minEast asian sesame chicken salad
331 kcal37 g protein27 minEast asian teriyaki chicken lettuce wrap
300 kcal29 g protein22 minEast asian teriyaki salmon rice bowl
593 kcal39 g protein25 minEdamame, tofu and quinoa salad with sesame and lime
563 kcal43 g protein25 minGinger chicken and shiitake broth with bok choy
325 kcal46 g protein35 minGreek lamb and tzatziki wrap
606 kcal35 g protein25 minHigh-protein pasta salad with tuna and white beans
676 kcal45 g protein22 minIndian red lentil dal soup
468 kcal27 g protein35 minIndian spiced chickpea and spinach salad
382 kcal20 g protein18 minIndian tandoori chicken and cucumber raita box
474 kcal40 g protein35 minIndian tandoori-style chicken and rice bowl
487 kcal40 g protein30 minItalian caprese salad with white beans
608 kcal33 g protein10 minItalian caprese sandwich
568 kcal32 g protein10 minItalian caprese wrap with white bean spread
557 kcal29 g protein10 minItalian tuna and farro bowl
536 kcal41 g protein30 minItalian tuna and white bean salad
502 kcal45 g protein10 minItalian tuna and white bean sandwich
453 kcal36 g protein10 minItalian white bean and tuna salad jar
344 kcal28 g protein10 minJamaican curry chicken
476 kcal35 g protein52 minJapanese bento with teriyaki tofu
566 kcal33 g protein30 minJapanese curry with chicken
498 kcal32 g protein47 minJapanese miso soup with salmon and soba
491 kcal37 g protein25 minJapanese salmon and rice bowl
620 kcal42 g protein25 minJapanese soba and edamame lunchbox
419 kcal22 g protein18 minJapanese soba noodle salad with edamame
437 kcal23 g protein18 minKorean braised short ribs
528 kcal52 g protein1 h 50 minKorean bulgogi beef wrap
406 kcal37 g protein25 minKorean chili-glazed tofu bowl
563 kcal34 g protein30 minKorean cucumber and tofu salad
346 kcal29 g protein23 minKorean rice and bulgogi beef lunchbox
454 kcal37 g protein25 minKorean spicy tuna rice bowl
387 kcal29 g protein15 minKorean-style beef and rice bowl
538 kcal46 g protein35 minKorean-style soft tofu soup
241 kcal20 g protein25 minLamb and chickpea stew with spinach
421 kcal41 g protein1 h 5 minLamb rogan josh
334 kcal37 g protein1 h 25 minLean turkey taco salad bowls
324 kcal45 g protein20 minLightened chicken caesar salad
344 kcal43 g protein27 minLightened croque monsieur
595 kcal37 g protein22 minMaritime shrimp roll
359 kcal44 g protein12 minMediterranean lemon chicken and bulgur bowl
555 kcal49 g protein35 minMediterranean lemon chicken and orzo soup
366 kcal42 g protein30 minMediterranean lentil and roasted vegetable box
475 kcal24 g protein40 minMediterranean prawn and orzo salad
512 kcal29 g protein27 minMediterranean tuna and hummus wrap
375 kcal38 g protein10 minMexican chicken and black bean wrap
470 kcal40 g protein22 minMexican chicken fajita lunchbox bowl
468 kcal37 g protein25 minMexican shrimp and cilantro-lime rice bowl
623 kcal33 g protein25 minMexican turkey and bean chili
383 kcal34 g protein45 minMiddle eastern chicken shawarma bowl
540 kcal38 g protein30 minMiddle eastern chicken shawarma wrap
483 kcal37 g protein27 minMiddle eastern lentil and cumin soup
480 kcal27 g protein35 minMoroccan chicken with apricots
510 kcal35 g protein52 minMoroccan-style lentil soup
461 kcal26 g protein40 minOyakodon chicken and egg rice bowl
597 kcal44 g protein25 minPolish chicken and barley soup
414 kcal31 g protein55 minPork carnitas bowl
539 kcal40 g protein2 hQuébec yellow split pea soup with ham
370 kcal31 g protein1 h 15 minRed lentil, spinach and tofu soup
426 kcal32 g protein35 minSalmon, wild rice and dill salad
527 kcal34 g protein55 minSesame ginger tofu and broccoli rice bowl
495 kcal42 g protein22 minSmoked mackerel, potato and beetroot salad
461 kcal28 g protein25 minSmoky mushroom and soy mince taco lettuce cups
210 kcal26 g protein25 minSmoky tempeh, lettuce and tomato sandwich
405 kcal30 g protein13 minSoutheast asian peanut chicken noodle box
360 kcal35 g protein30 minSoutheast asian peanut tofu wrap
547 kcal36 g protein23 minSoutheast asian shrimp lettuce roll box
253 kcal23 g protein23 minSoutheast asian tofu and peanut noodle bowl
501 kcal33 g protein27 minSoy mince burrito bowl
480 kcal36 g protein20 minSpanish tuna and potato salad
444 kcal36 g protein30 minSpiced chicken and lentil salad with tahini
424 kcal42 g protein20 minThai-style beef salad
239 kcal33 g protein23 minThai-style coconut chicken soup
580 kcal38 g protein30 minThai-style prawn and herb lettuce cups
210 kcal30 g protein20 minTrinidad-style stewed chicken
423 kcal33 g protein52 minTuna, green bean and egg salad with mustard dressing
301 kcal39 g protein25 minTurkey bolognese with rigatoni
523 kcal37 g protein45 minTurkey meatloaf with roasted carrots
368 kcal34 g protein52 minTurkey taco lettuce wraps
444 kcal41 g protein22 minVietnamese chicken and herb noodle salad
542 kcal42 g protein25 minWest African peanut chicken stew
524 kcal43 g protein52 min
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