If you’re looking to increase your protein intake, you’ll want to add these high-protein lunches to your menu. You may not know this, but protein is an essential nutrient that helps maintain energy and muscle and bone strength. These dishes are packed with protein, with at least 15 grams per serving. Plus, they’re rated 4 and 5 stars. Eat well Our readers will love our recipes, so you can be sure they’ll enjoy delicious food. Try dishes like our Lemon Dill Tuna Salad or our high-protein Tomato, Mozzarella, and Arugula Sandwich for a delicious, protein-packed meal that’ll keep you full.
Lemon Dill Tuna Salad
Photographer: Robbie Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsay Lower
This Lemon-Dill Tuna Salad is packed with protein and flavored with sumac, a spice used in Middle Eastern, Mediterranean and North African cuisine. Sumac adds a citrus flavor that enhances the lemon flavor without overpowering the other ingredients. Serve as a sandwich between two slices of whole wheat bread or on its own, with tender Bibb lettuce or crunchy celery sticks.
Creamy Egg Salad Sandwich
Photographer: Hannah Huffam, Food Stylist: Amanda Stanfield, Prop Stylist: Tucker Vines
The egg salad in this sandwich gets its creamy texture from finely grated eggs, which allows the whites and yolks to mix together and give you a little of both in every bite. Sprinkle a little Parmesan cheese on top of the egg salad and toast it in a frying pan with a little butter to make this creamy sandwich even more special.
High-protein tomato, mozzarella and arugula sandwich
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Lindsay Lower
This vegetarian sandwich is packed with protein, with a roasted red pepper spread blended with creamy fresh mozzarella cheese and generous amounts of walnuts. Reminiscent of romesco sauce, the spread can be used as a dip or sauce to add depth and complexity to grilled meats, seafood and vegetables, or as a pasta topping.
Chicken Fajita Salad
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
Mix up your dinner routine with this Chicken Fajita Salad, loaded with lightly blackened chicken, crispy romaine lettuce, and plenty of veggies. Topped with the crunch of tortilla chips, this salad is the ultimate dinner classic. To cut down on the ingredient count, try seasoning the chicken with fajita seasoning, but be aware that this may increase the sodium content of the dish.
Spinach, sun-dried tomato and cucumber sandwich
Photographer: Stacey K. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum
This protein-packed hummus sandwich is topped with crunchy veggies, feta cheese, and sweet, tangy sun-dried tomatoes. Sun-dried tomatoes in oil have a soft texture that’s perfect for sandwiches. You can use dry-packed sun-dried tomatoes instead, but you may need to rehydrate them before using to soften them.
Chopped Italian Sandwich
Photographer: Stacey K. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
This mouthwatering Chopped Italian Sandwich is made by arranging all the ingredients in a single layer, chopping them finely, and then piling them on top of the bread – a simple but effective technique that you’ll find yourself using again and again. Feel free to add any Italian antipasto ingredients, such as canned artichokes, olives, sun-dried tomatoes, or roasted peppers, for even more flavor.
Ham and spinach quiche
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Phoebe Hauser
This ham and spinach quiche is perfect for any meal, from brunch to dinner. This quiche doesn’t have a crust, so it’s easy to whip up on short notice. Try swapping out the cheddar for gruyere and using Swiss chard instead of spinach for something a little different.
Cucumber and tomato sandwich
Photographer: Stacey K. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
This herbed cucumber and tomato sandwich is a crisp, refreshing sandwich that makes the most of summer’s bounty of produce. Chives add a delicate onion flavor to the cream cheese, but you could also use dill or basil instead.
Five-Ingredient Grilled Cheese with Brie and Blackberry Jam
Photography: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
This irresistible sandwich combines creamy brie cheese with a sweet and savory blackberry jam spread, making it the perfect super quick lunch or dinner. You can easily double the recipe in a medium sized skillet or use a sandwich press if you have one.
Kale and chickpea grain bowl
This veggie-packed bowl is full of texture and color thanks to crunchy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also provides over 50% of your daily fiber intake, which is important for weight loss, energy and healthy digestion. Bulgur (also known as cracked wheat) is a whole grain with a quick cooking time. This bowl is perfect for a make-ahead lunch. Pack the avocado mix separately and add a little water to thin it out if needed.
Crustless Caprese Quiche
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
This light and fluffy crustless quiche is studded with tomatoes, melted mozzarella, and flavorful pesto. And best of all, it’s mixed, plated, and baked in a pie plate for a breeze to clean up. Enjoy as a quick breakfast or brunch, or serve with a mixed green salad for lunch or dinner.
Green Goddess Tuna Salad
Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Canned tuna makes this recipe convenient and pantry-friendly while also providing a rich source of protein and omega-3 fatty acids. Salmon, sardines, or mackerel work equally well for this easy recipe. Use leftover herb sauce as a salad or grain bowl dressing, sandwich spread, or veggie dip.
Chicken Caesar Salad
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This timeless Chicken Caesar Salad features a tangy dressing made with Greek yogurt. Our dressing contains anchovy paste, which gives this Caesar salad its distinctive flavor. Use leftover anchovy paste to enhance vinaigrettes, dips and sauces.
Mushroom and ricotta tartine
Photographer: Grant Webster, Food Stylist: Adeline Evans, Prop Stylist: Gabriel Greco,
Enjoy the art of presentation with a tartine, an open sandwich that is a feast for the eyes and the taste buds. Here, a creamy pesto ricotta spread is spread generously on a thick layer of good wholemeal bread and topped with golden sautéed mushrooms. Any soft mushrooms that cook quickly will work in this recipe; oyster mushrooms, chanterelles and shiitake mushrooms are all delicious. Serve as is or step it up a notch with a poached or fried egg on top.
Salmon bowl
Photographer: Bree Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Inspired by the popular TikTok trend, this salmon bowl makes a delicious lunch or dinner. With healthy ingredients like instant brown rice, salmon, and veggies, you can have a delicious meal ready in just 25 minutes.
Chicken, spinach and feta wrap
Photographer: Grant Webster, Food Stylist: Adeline Evans, Prop Stylist: Gabe Greco
This chicken, spinach and feta wrap recipe is made even more delicious by the convenience of roasted chicken and the delicious flavor of sun-dried tomatoes. Just whisk together the simple dressing, toss with the chicken, add the spinach and wrap it all together for a delicious lunch or dinner. Using roasted chicken speeds things up, but you can also use this recipe if you have some cooked chicken on hand.
Bacon tomato and cucumber sandwich
Photographer: Robbie Lozano, Food Stylist: Jennifer Wendorf
This refreshing, tangy sandwich is easy to make, even when you’re pressed for time. Lightly toast the bread for a little crunch. Fresh dill adds a grassy flavor. If you don’t have fresh dill, mix in 1/8 teaspoon of dried dill instead. Make this a vegetarian sandwich by omitting the bacon and adding slices of cheese or tomato slices instead.
Chicken and cabbage soup with pesto sauce
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Kristin Keeley
This one-pot chicken and cabbage soup is topped with a flavor-boosting store-bought pesto, and large, fiber-rich butter beans add creamy texture, but you can easily substitute cannellini or navy beans if you prefer.
Caprese pasta salad
This light and fresh Caprese Pasta Salad is paired with a bright, tangy dressing and fresh mozzarella pearls add creaminess to every bite.
Chopped Salad with Chicken and Creamy Chipotle Dressing
This chopped chicken salad is smoky and tangy thanks to the creamy chipotle dressing, and the cilantro adds a fresh kick to every bite.
