If you’re trying to increase your protein intake, you’ll definitely want to add these high protein lunches to your menu! If you didn’t already know, protein is an essential nutrient that helps you stay energized and maintain muscle and bone strength. These dishes are packed with protein, providing at least 15 grams per serving. And, they are rated with 4- and 5-star reviews Eating well Readers, so you can count them as delicious successes. Try our Lemon-Dill Tuna Salad or our High-Protein Tomato, Mozzarella and Arugula Sandwich for a protein-rich meal.
Lemon-Dill Tuna Salad
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower
This lemon-dill tuna salad packs a lot of protein and gets its flavor from sumac, a spice used in Middle Eastern, Mediterranean, and North African cuisine, which adds a hint of citrus, enhancing the lemon flavor without overpowering the other ingredients. Serve this as a sandwich between two slices of whole wheat bread, or with tender bib lettuce or crunchy celery sticks.
Creamy egg salad sandwich
Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Tucker Vines
The egg salad in this sandwich gets its creaminess from finely scraping the eggs, which mixes the whites and yolks together, so you get a little bit of both in every bite. We top the egg salad with some parmesan cheese and toast the sandwiches in a pan with a little butter to make these creamy sandwiches extra special.
High protein tomato, mozzarella and arugula sandwich
Photographer: Jen Causey, food stylist: Emily Nabors Hall, prop stylist: LIndsey Lower
This vegetarian sandwich is packed with protein, thanks to creamy fresh mozzarella cheese and walnuts mixed into the roasted red pepper spread. Reminiscent of Romesco sauce, this spread is versatile and can be served as a dip or sauce, adding depth and complexity to dishes such as grilled meats, seafood and vegetables, or as a topping for pasta.
Chicken Fajita Salad
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
Try this chicken fajita salad to mix up your dinner routine, with lightly charred and blackened chicken, crunchy romaine and plenty of veggies. Topped with tortilla chips, this salad is a real dinner winner. To reduce the number of ingredients, you can use fajita seasoning to season the chicken, but be aware that the sodium content of the dish may increase.
Spinach, sun-dried tomato and cucumber sandwich
Photographer: Stacey K. Allen, props: Christina Brockman, food styling: Lauren Odom
This protein-packed hummus sandwich features crunchy veggies, feta cheese, and sweet, sun-dried tomatoes. Sun-dried tomatoes in oil have a soft texture perfect for sandwiches. You can use dry-packed sun-dried tomatoes instead, but you’ll have to soak them again in water to soften them before use.
Chopped Italian Sandwich
Photographer: Stacey K. Allen, Prop: Christina Brockman, Food Stylist: Jennifer Wendorf
This mouth-watering chopped Italian sandwich is assembled using a method in which all the ingredients are arranged in a single layer, thinly sliced ​​together and then patted onto the bread. It’s a simple yet effective technique that you’ll use again and again. Feel free to add Italian antipasto ingredients like canned artichokes, olives, sun-dried tomatoes or roasted bell peppers for an extra flavorful twist.
Ham and Spinach Quiche
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
This ham and spinach quiche is perfect for any meal, from brunch to dinner and all occasions in between. This quiche skips the crust, making it incredibly easy to pull together even on short notice. Swap Cheddar cheese for Gruyere or use Swiss chard instead of spinach for a slightly different twist.
Cucumber and tomato sandwich
Photographer: Stacey K. Allen, props: Christina Brockman, food styling: Jennifer Wendorf
This herby cucumber and tomato sandwich is crunchy and refreshing, making the most of summer’s bounty of produce. Chives add a subtle onion flavor to cream cheese, but dill or basil can be used in their place.
5-Ingredient Brie and Blackberry Jam Grilled Cheese
Photography: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
This irresistible sandwich spreads creamy brie cheese paired with sweet and savory blackberry jam for the perfect super-quick lunch or dinner option. You can easily double the recipe using a medium pan, or use a sandwich press if you have one handy.
Kale and chickpea bowls
This veggie-heavy bowl is crunchy and full of color, thanks to crunchy carrots and peas, fresh kale, and a vibrant avocado dressing. It provides more than 50% of your daily dose of fiber, the key to weight loss, energy and healthy digestion. Bulgur, also known as cracked wheat, is a quick-cooking whole grain. These bowls will make a great lunch. Pack the avocado mixture separately and add a little water to thin it as needed.
Crustless Caprese Quiche
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorff, Prop Stylist: Lydia Purcell
This light and fluffy crustless quiche is filled with tomatoes, melted mozzarella and delicious pesto. The best part – it mixes, assembles and bakes in a pie plate for easy cleanup. Enjoy as an easy breakfast or brunch option or serve for lunch or dinner with a mixed green salad on the side.
Green Goddess Tuna Salad
Photographer: Rachel Marek, Food Stylist: Lauren McNelly, Prop Stylist: Gabrielle Greco
Canned tuna makes this recipe easy and pantry-friendly, and also packs an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel work well in this quick recipe. Use leftover herb sauce as a dressing for salads or grain bowls, spread on sandwiches or as a dip for vegetables.
Chicken Caesar Salad
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This seasoned chicken Caesar salad features a delicious Greek-style yogurt dressing. Our dressing calls for anchovy paste, which adds the signature savory flavor that Caesar salads are known for. Any leftover anchovy paste can be used to enhance vinaigrettes, dips or sauces.
Mushroom-Ricotta Tartines
Photographer: Grant Webster, Food Stylist: Adaline Evans, Prop Stylist: Gabrielle Greco,
Savor the art of presentation with tartines—sandwiches that are a feast for the eyes and taste buds, served open-faced. Here, we slather a nice crusty slice of whole-wheat bread with a creamy pesto-ricotta spread and top it with golden-brown sautéed mushrooms. Any tender, quick-cooking mushroom will work for this recipe. Oyster mushrooms, chanterelles and shiitake mushrooms will all be delicious. Enjoy it as is or take it to the next level by adding a poached or fried egg on top.
Salmon Rice Bowl
Photographer: Bree Goldman, Food Stylist: Holly Driesman, Prop Stylist: Gabrielle Greco
Inspired by the viral TikTok trend, this salmon rice bowl makes for a delicious lunch or dinner. With healthy ingredients like instant brown rice, salmon and vegetables, you’ll have a delicious meal in 25 minutes.
Chicken, spinach and feta wraps
Photographer: Grant Webster, Food Stylist: Adaline Evans, Prop Stylist: Gabe Greco
This chicken, spinach and feta wrap recipe is elevated by the ease of rotisserie chicken and the delicious flavor of sun-dried tomatoes. Whisk the easy dressing, toss with the chicken, add the spinach and wrap it all up for a delicious lunch or dinner. Using rotisserie chicken speeds up the process, but you can approach this recipe if you have leftover cooked chicken on hand.
Tomato and cucumber sandwich with bacon
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf
These refreshing, flavorful sandwiches are easy to pull together when you’re short on time. You can lightly toast the bread if you want to add some crunch. Fresh dill adds a grassy flavor. If you don’t have fresh, stir in 1/8 teaspoon of dried dill in its place. Make it a vegetarian sandwich by skipping the bacon and adding sliced ​​cheese or a slice of tomato instead.
Chicken and Cabbage Soup with Pesto
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely
This one-pot chicken and cabbage soup is topped with flavor-enhancing store-bought pesto. Large, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer.
Caprese Pasta Salad
This light and fresh caprese pasta salad has a bright and tangy dressing, while pearls of fresh mozzarella add creaminess to every bite.
Chopped salad with chicken and creamy chipotle dressing
This chopped salad with chicken is smoky and delicious thanks to the creamy chipotle dressing. Coriander adds freshness to every bite.
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