Maintaining a healthy weight and lifestyle often involves making informed food choices, especially when it comes to lunch. A high-protein lunch can be a game-changer for weight loss, helping you feel full and satisfied, reduce cravings, and provide sustained energy throughout the afternoon. This article explores a variety of delicious and nutritious high-protein lunch recipes that can support your weight loss goals.
Why High Protein for Weight Loss?
Protein is an essential macronutrient that plays a crucial role in various bodily functions. When it comes to weight loss, protein offers several key benefits:
- Increased Satiety: Protein is more satiating than carbohydrates or fats, meaning it helps you feel fuller for longer, reducing the likelihood of overeating.
- Muscle Preservation: During weight loss, it's important to preserve lean muscle mass. Adequate protein intake helps prevent muscle loss, which can slow down your metabolism.
- Metabolic Boost: Protein has a higher thermic effect of food (TEF) compared to carbs and fats. This means your body burns more calories digesting protein, contributing to a slight metabolic boost.
High-Protein Lunch Recipe Ideas
Here are some high-protein lunch recipes, incorporating user-provided data, that are both delicious and effective for weight loss:
1. Fish and Seafood Delights
Salsa Verde-Poached Fish
This recipe gently simmers cod fillets in homemade cilantro salsa verde, ensuring a tender and flavorful result. Cilantro is rich in folate and vitamin C, adding nutritional value.
- Nutrition per serving: 209 calories, 3.5 g fat (0.5 g saturated), 73 mg cholesterol, 491 mg sodium, 12 g carbohydrates, 3 g fiber, 6.5 g sugar (0 g added sugar), 32 g protein
Arctic Char With Golden Beet Slaw and Walnuts
Arctic char, known for its flaky, pink flesh, resembles salmon in taste and nutrient profile. It's packed with beneficial omega-3s, selenium, and vitamin D.
Read also: High-Fiber Diet for Better Health
- Nutrition per serving: 475 calories, 33 g fat (6.5 g saturated), 50 mg cholesterol, 543 mg sodium, 14 g carb, 4 g fiber, 7.5 g sugar (0 g added sugar), 35 g protein
Sauteed Trout With Green Pumpkin Seed Salsa
This dish features sauteed trout complemented by a flavorful green pumpkin seed salsa. Sauces are a great way to introduce flavor and extra nutrients while keeping the meal low-carb. The pumpkin seed salsa includes spices, fresh herbs, tomatillos, and lime juice.
- Nutrition per serving: 555 calories, 34.5 g fat (5.5 g saturated), 97 mg cholesterol, 575 mg sodium, 13 g carb, 4 g fiber, 3 g sugar (0 g added sugar), 46 g protein
Spicy Salmon Nori Wraps
Nori sheets are filled with brown rice and seasoned canned salmon for a satisfying meal. Each serving provides 21 g of protein and 18 g of carbohydrates.
- Nutrition per serving: About 269 calories, 12 g fat (2 g saturated), 63 mg cholesterol, 849 mg sodium, 18 g carb, 2 g fiber, 3.5 g sugar (3 g added sugar), 21 g protein
Shrimp, Avocado, and Egg Chopped Salad
Shrimp is a high-protein, low-calorie option that pairs well with fiber-rich greens. Adding avocado and eggs provides healthy fats, more protein, and enhanced flavor.
- Nutrition per serving: 365 calories, 40 g protein, 15 g carb, 7 g fiber, 7 g sugars (0 g added sugars), 17 g fat (5 g sat fat), 450 mg chol, 600 mg sodium
Curried Fish Jicama “Tacos”
Halibut, cabbage, and coconut flakes fill jicama wraps in this unique take on tacos. Each serving offers 25 grams of protein and just 8 grams of net carbohydrates.
- Nutrition per serving: About 294 calories, 14.5 g fat (5.5 g saturated), 60 mg cholesterol, 462 mg sodium, 17 g carb, 9 g fiber, 3 g sugar (1 g added sugar), 25 g protein
Grilled Ahi Tuna Over Mashed Cauliflower
Sushi-grade tuna, cooked for just three minutes, provides 40 grams of protein. It pairs perfectly with creamy mashed cauliflower and crunchy leafy greens. For those transitioning to a lower-carb lifestyle, a cauliflower and potato mash can be used as the base.
Read also: Delicious High-Fiber Smoothie Recipes
- Nutrition per serving: 280 calories, 40 g pro, 12 g carb, 6 g fiber, 4 g sugars (0 g added sugars), 8 g fat (1.5 g sat fat), 55 mg chol, 400 mg sodium
Salmon Salad With Avocado and Sweet Grape Tomatoes
Salmon is high in protein and rich in inflammation-fighting omega-3 fatty acids, known to boost heart health. Adding almonds for crunch, avocado for healthy fat, and tomatoes for vitamins creates a quick and satisfying meal.
- Nutrition per serving: 340 calories, 27 g pro, 11 g carb, 5 g fiber, 3 g sugars (0 g added sugars), 22 g fat (2.5 g sat fat), 60 mg chol, 65 mg sodium
White Wine and Tomato Mussels
This hearty seafood stew features fresh herbs like basil and parsley, vibrant tomatoes, and white wine. It offers delicious flavor, protein, and just a few carbs.
- Nutrition per serving: 269 calories, 25 g pro, 15 g carb, 2 g fiber, 3.5 g g sugars (0 g added sugars), 11.5 g fat ( 2 g sat fat), 56 mg chol, 705 mg sodium
Roasted Shrimp Parmesan
This straightforward dinner combines succulent shrimp and gooey cheese, with fresh herbs and tomato adding brightness. Crispy torn bread crumbs provide a satisfying texture.
- Nutrition per serving: 348 calories, 33 g pro, 23 g carb, 2 g fiber, 3 g sugars (0 g added sugars), 17.5 g fat (5 g sat fat), 163 mg chol, 1,089 mg sodium
Fresh Salmon Niçoise
A warm salad is satisfying yet light. Traditionally, niçoise is made with canned tuna, but the omega-3 fatty acids in the fish don’t make it through the canning process, so we’ve used wild salmon instead.
Spicy Fish Stew
Full of omega-3 fats and providing four of your 5-a-day, this healthy dinner is packed with flavourful ingredients including garlic, chilli, salmon fillets and herbs
Read also: Explore the pros and cons of a high metabolism diet
2. Chicken and Poultry Dishes
Citrusy Grilled Chicken Salad
Dividing the orange-lime dressing for both the salad and the chicken streamlines the preparation while doubling the flavor.
- Nutrition per serving: 414 calories, 20 g fat (3.5 g saturated), 94 mg cholesterol, 156 mg sodium, 21 g carbohydrate, 6 g fiber, 7.5 g sugar (0 g added sugar), 38 g protein
Chicken With Fried Cauliflower Rice
This dish offers a solid 34 grams of protein with just 18 grams of carbs. It's packed with veggies like peppers, carrots, onion, garlic, scallions, peas, and cauliflower.
- Nutrition per serving: 340 calories, 34 g pro, 18 g carb, 6 g fiber, 6 g sugars (0 g added sugars), 13 g fat (2.5 g sat fat), 230 mg chol, 500 mg sodium
Grilled Chicken With Coconut-Lime Slaw
This recipe zests up weeknight chicken cutlets with a limey, coconutty slaw. It's ready in just 20 minutes and provides a ton of flavor and protein with very few carbs.
Chicken Satay Salad
Try this no-fuss, midweek meal that's high in protein and big on flavour. Marinate chicken breasts, then drizzle with a punchy peanut satay sauce.
Spicy Cajun chicken quinoa
Protein-packed quinoa makes this midweek meal a superhealthy option
Crispy shredded chicken
Try this takeaway favourite served with rice, or simply on its own as part of a buffet-style meal. It can work as a main course or starter to share
Chicken koftas with hummus & salad
Enjoy chicken koftas with hummus and salad for a healthy lunch. The tahini in the hummus is made from sesame seeds, which are thought to have anti-inflammatory properties
Indian chicken protein pots
Use leftover chicken or buy it ready-cooked for these speedy protein pots. The chicken is combined with spiced lentils and tomatoes and topped with tzatziki
Chicken Quesadilla
If you're looking for some guidance, especially in cooking up some quick and easy chicken to stuff inside, this recipe won't let you down.
Fried Chicken Caesar Sandwich
We’ve decided to combine two much-loved recipes to make this lip-smackingly delicious sandwich. Biting through the buttery, sweet brioche to meet the salty Caesar dressing dripping over crispy chicken is nothing more than a masterpiece of a mouthful.
White Chicken Chili
White beans make it heartier than your average chicken noodle soup, green chilis and jalapeño add just the right amount of spice, and a dollop of sour cream lends a tangy creaminess that will keep you coming back for more.
Chicken Tostadas
Here, that means creamy refried beans and a chile-spiked shredded chicken topping. To make this recipe go more quickly, you'll use rotisserie roast chicken, canned refried beans, and store-bought tostadas, though you're welcome to homemake everything too.
Best Chicken Salad
Chicken salad is just as perfect eaten on its own as it is piled on a croissant with a side of pasta salad or dolloped on a bed of leafy greens for a bomb make-ahead lunch.
Greek Power Bowls
It starts with a brown rice or quinoa base, then layers in chicken breasts, Greek-inspired fresh veggies, feta, and a simple, fresh dressing that ties everything together. It comes together in 25 minutes too!
Egg Roll Bowls
Without the need to wrap or fry, this veggie-packed meal comes together in well under an hour. Garnish with crispy raw scallions, toasted sesame seeds, and plenty of sriracha or chili oil.
White Chicken Chili
This fun spin on traditional chili is the perfect way to use up leftover shredded or rotisserie chicken.
Chicken Fajita Wrap
Looking for a low-carb, high-protein option? Introducing, the dinner of your dreams…
*Per serving: 259 cal, 10 g fat (2 g sat), 30 g protein, 338 mg sodium, 11 g carb, 5.5 g sugars (0 g added sugars), 2 g fiber
Smoky Chicken Quinoa Soup
Chicken Lettuce Wraps With Sunbutter Dressing
Whole30 Sesame Chicken
This better-for-you version of your favorite takeout dish doesn’t disappoint-and comes together in just 25 minutes.
*Per serving: 432 calories, 25 g fat (3 g saturated), 938 mg sodium, 19 g carbs, 1 g fiber, 10 g sugar, 29 g protein
Ginger-Garlic Chicken and Cauliflower Rice
This recipe is low in calories, as it gets its flavor from ginger, garlic, and chives, rather than a high calorie and high sugar sauce.
Quick Chicken Stir-Fry with Broccoli and Bok Choy
This low carb, high protein stir-fry is ready in around half an hour. It includes traditional stir-fry ingredients, such as chicken thighs, green onions, and sesame seeds.
Lemongrass Poached Chicken Soup with Fennel and Mushrooms
With over 47 g of protein and nearly 8 g of fiber per serving, this soup will keep you feeling full and satisfied until dinner.
Singapore-Style Chicken Laksa Soup
This high protein, low sugar dish contains bean sprouts, which contain important nutrients such as vitamin C, folate, and vitamin K.
3. Egg-Based Recipes
Soft Scrambled Eggs With Spinach on Sweet Potatoes
Whisking cottage cheese into scrambled eggs provides a creamy, delicious, protein-packed boost.
- Nutrition per serving: 313 calories, 17.5 g fat (4.5 g saturated), 377 mg cholesterol, 555 mg sodium, 19 g carbohydrates, 3 g fiber, 7 g sugar (0 g added sugar), 19 g protein
Spinach Tomato Frittata
This veggie-packed frittata is quick (15 minutes, tops) and offers 23 grams of protein. It’s great for meal prep and tastes just as good for breakfast the next morning.
- Nutrition per serving: 280 calories, 23 g pro, 15 g carb, 4 g fiber, 3 g sugars, 17 g fat (5 g sat fat), 260 mg sodium
Meal Prep Egg Bites
These easy-to-customize, make-ahead egg muffins have you covered.
*Per serving: About 61 calories, 4 g fat (1.5 g sat fat), 126 mg cholesterol, 140 mg sodium, 2 g carbs, 0 g fiber, 1 g sugar (0 g added sugar), 5 g protein
Scrambled egg & feta hash
This fresh, flavoursome breakfast from Joe Wicks is low in carbohydrates, high in protein and easy to make. It's quick and will keep you full 'til lunch
Egyptian egg salad
Give salad a shake-up with an Egyptian-inspired recipe that combines fava beans with egg and the rich flavours of tahini, garlic, lemon and cumin
Egg Salad
Try adding briny foods like pickles, capers, olives, or horseradish to this salad for some added brightness. If you'd like to add more vegetables, quartered cherry tomatoes, finely shredded carrots, crisp cucumbers, or sweet chopped bell peppers would be delicious.
4. Meat-Centric Options
Steak Burrito Bowl Salad
Meal prepping? You can make all of these delicious components in advance-just stash in the fridge separately-and throw them all together when you're ready to chow down.
*Per serving: About 570 cal, 28.5 g fat (8 g sat), 76 mg chol, 726 mg sodium, 48 g carb, 9 g fiber, 5 g sugar (0 g added sugar), 32 g pro
Pork, Pineapple and Onion Skewers
You'll want to fire up the grill in the dead of winter to make this tropical-vibe dish.
*Per serving: About 308 cal, 11 g fat (2.5 g sat), 65 mg chol, 897 mg sodium, 24 g carb, 2 g fiber, 17 g sugar (6 g added sugar), 29 g protein
Mushroom and Beef Blended Burger
Mix some chopped mushrooms into your beef mixture and pile fresh greens onto patties to make them a li'l healthier.