Most of us could use more protein in our meals, which is why we're excited about these protein-packed lunches that will leave you feeling satisfied until dinner time.
25 High-Protein Lunch Ideas
Updated on Aug. 01, 2024
Speedy Salmon Patties
I combine seven easy ingredients for this salmon patty recipe. When I was a girl growing up on the farm, my mom often fixed these when we were late in the field. These salmon cakes are also tasty with chopped green peppers added to the mixture. —Bonnie Evans, Cameron, North Carolina
1/25
2/25
Waffle Sandwich
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
We love the sweet, smoky flavor of these morning sandwiches. I use store-bought frozen waffles to save time, but have at it if you want to put your waffle maker to good use. —Kelly Reynolds, Urbana, Illinois
Nutrition Facts:
1 sandwich (calculated without syrup): 511 calories, 23g fat (10g saturated fat), 70mg cholesterol, 1163mg sodium, 57g carbohydrate (22g sugars, 2g fiber), 21g protein.
3/25
Blackened Tilapia with Zucchini Noodles
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I love quick and bright meals like this one-skillet wonder. The way it tastes, you’d think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. —Tammy Brownlow, Dallas, Texas. Here’s a 7-Day high-protein meal plan to support your goals.
Nutrition Facts:
1 serving: 203 calories, 4g fat (1g saturated fat), 83mg cholesterol, 522mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat.
4/25
Greek Chicken Pasta
Total Time
25 min
Servings
5 servings
From the Recipe Creator:
This hearty main dish has great Mediterranean flavor. I left out the olives, and my family still loved it. —Susan Stetzel, Gainesville, New York
Nutrition Facts:
1-1/3 cups: 556 calories, 30g fat (12g saturated fat), 111mg cholesterol, 916mg sodium, 36g carbohydrate (3g sugars, 3g fiber), 35g protein.
5/25
Copycat Southwest Chicken Salad
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
My husband and I loved this salad the first time we ate it at Applebee's. After eating it three times my husband asked them for the ingredients in the dressing. The waitress told us the ingredients, so I went home and worked on a version we feel tastes just as delicious. —Pamela Shank, Parkersburg, West Virginia
Nutrition Facts:
1 serving: 557 calories, 26g fat (8g saturated fat), 132mg cholesterol, 826mg sodium, 33g carbohydrate (9g sugars, 4g fiber), 45g protein.
You’ll also love these high-protein salads.
6/25
Hawaiian Pulled Pork Lettuce Wraps
Total Time
6 hours 10 min
Servings
6 servings
From the Recipe Creator:
We love this easy slow-cooker recipe on Sunday afternoons. It’s equally comforting and light for lunch or dinner. We serve ours with sweet potato oven fries and roasted green beans. —Arlene Rakoczy, Gilbert, Arizona
Nutrition Facts:
3 wraps: 430 calories, 23g fat (8g saturated fat), 135mg cholesterol, 535mg sodium, 16g carbohydrate (14g sugars, 1g fiber), 39g protein.
7/25
Cinnamon Whiskey BBQ Chicken Wraps
Total Time
55 min
Servings
4 servings
From the Recipe Creator:
Chicken, bacon, cheese and an amazing barbecue sauce make this a family favorite! The sauce can be made ahead and stored in the refrigerator. —Jolene Martinelli, Fremont, New Hampshire
Nutrition Facts:
1 wrap: 697 calories, 30g fat (11g saturated fat), 109mg cholesterol, 1770mg sodium, 62g carbohydrate (28g sugars, 3g fiber), 41g protein.
8/25
Cafe Rio Copycat Pork Bowls
Total Time
10 hours 20 min
Servings
8 servings
From the Recipe Creator:
My friends are big fans of Cafe Rio's sweet pork tacos, so I came up with this version to eat in the comfort of our own homes. Serve the pork in flour tortillas or taco shells, or enjoy it on its own. —Donna Gribbins, Shelbyville, Kentucky
Nutrition Facts:
1 cup cooked pork: 419 calories, 22g fat (8g saturated fat), 125mg cholesterol, 560mg sodium, 18g carbohydrate (15g sugars, 0 fiber), 37g protein.
Don’t forget the snacks!
9/25
Buffalo Chicken Crunch Wraps
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
My daughter-in-law loves Buffalo chicken, so I came up with this easy-to-make crunch wrap using all the same flavors and grilled it in a panini press. In less than 30 minutes, you'll have a hot, crunchy pocket of spicy, cheesy chicken ready for a quick weeknight dinner or weekend lunch. The wraps are fantastic served with extra blue cheese dressing or sour cream for dipping. We also enjoy them served with fresh veggies, like shredded lettuce or sliced cucumbers. —Theresa Ravencraft, Marysville, Ohio
Nutrition Facts:
1 wrap: 676 calories, 38g fat (14g saturated fat), 127mg cholesterol, 1428mg sodium, 39g carbohydrate (4g sugars, 3g fiber), 42g protein.
10/25
Sesame Pork Roast
Total Time
9 hours 10 min
Servings
8 servings
From the Recipe Creator:
My trick to making a tasty roast that’s pull-apart tender is marinating a boneless cut of pork in a tangy sauce overnight before cooking it slowly the next day. It’s unbeatable. —Sue Brown, San Miguel, California
Nutrition Facts:
6 ounces cooked pork: 433 calories, 24g fat (8g saturated fat), 135mg cholesterol, 835mg sodium, 10g carbohydrate (6g sugars, 1g fiber), 41g protein.
11/25
Breaded Pork Chops
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
These traditional pork chops have a wonderful home-cooked flavor like the ones Mom used to make. The breading makes them crispy outside and tender and juicy inside. Why not treat your family to some breaded pork chops tonight? —Deborah Amrine, Grand Haven, Michigan
Nutrition Facts:
1 pork chop: 405 calories, 22g fat (5g saturated fat), 115mg cholesterol, 233mg sodium, 14g carbohydrate (1g sugars, 0 fiber), 36g protein.
12/25
Easy Chicken Fried Rice
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
After my first child was born, I needed meals that were satisfying and fast. This easy chicken fried rice is now part of our regular dinner rotation. — Alicia Gower, Auburn, New York
Nutrition Facts:
1-1/2 cups: 548 calories, 25g fat (5g saturated fat), 163mg cholesterol, 934mg sodium, 43g carbohydrate (3g sugars, 3g fiber), 38g protein.
13/25
14/25
Chorizo Burgers with Green Chile Aioli
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Chorizo does all the work seasoning these burgers, and the aioli comes together in minutes. Wrap the juicy patties in lettuce for a keto version. Don't worry—the carb lovers in your home can still enjoy them on buns. —Becky Woollands, North Ridgeville, Ohio
Nutrition Facts:
1 burger: 677 calories, 56g fat (19g saturated fat), 145mg cholesterol, 1225mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 36g protein.
15/25
Shrimp Cobb Salad
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This salad is both healthy and delicious. I often use a grill pan, but you can simply saute, too. Use any greens you like—it’s a versatile salad. — Nicholas Monfre, Hudson, Florida
Nutrition Facts:
1 serving: 726 calories, 59g fat (12g saturated fat), 349mg cholesterol, 1392mg sodium, 16g carbohydrate (3g sugars, 8g fiber), 36g protein.
16/25
Air-Fryer Cheeseburgers
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
This juicy burger only takes minutes to cook in your air fryer. I enjoy topping it with crispy bacon and my special fry sauce. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 burger: 708 calories, 46g fat (16g saturated fat), 124mg cholesterol, 1277mg sodium, 33g carbohydrate (10g sugars, 1g fiber), 39g protein.
17/25
Chicken Alfredo
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
This dish's classic sauce is almost as simple as opening a jar but tastes so much better. The easy chicken Alfredo recipe can be on the table in less than 30 minutes. —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 998 calories, 77g fat (46g saturated fat), 326mg cholesterol, 1015mg sodium, 45g carbohydrate (5g sugars, 2g fiber), 36g protein.
18/25
19/25
Pork Bowl
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
My family loves pork tenderloin as well as Thai food, so I decided to combine the two in this easy pressure-cooker dish. It is very simple to put together and is perfect for a weeknight. —Debbie Glasscock, Conway, Arkansas
Nutrition Facts:
1 serving: 384 calories, 7g fat (2g saturated fat), 86mg cholesterol, 1664mg sodium, 44g carbohydrate (33g sugars, 3g fiber), 34g protein.
20/25
Air-Fryer Loaded Pork Burritos
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
Air-fryer burritos are quick and easy—the perfect dinner for the whole family. Don't be afraid to load your tortillas with pork, beans, cheese and rice. —Fiona Seels, Pittsburgh, Pennsylvania
Nutrition Facts:
1 burrito: 910 calories, 42g fat (22g saturated fat), 119mg cholesterol, 1768mg sodium, 82g carbohydrate (11g sugars, 9g fiber), 50g protein.
21/25
22/25
Tropical Chicken Cauliflower Rice Bowls
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
Nutrition Facts:
1 serving: 325 calories, 10g fat (3g saturated fat), 100mg cholesterol, 529mg sodium, 22g carbohydrate (15g sugars, 4g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 fruit, 1 vegetable, 1 fat.
23/25
Copycat Chicken Salad
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
This recipe is incredibly easy to make, and your family will love it. The sweet pickle relish gives it its signature taste. I like to use a thick, crusty oat bread for this sandwich. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1 sandwich: 651 calories, 29g fat (5g saturated fat), 222mg cholesterol, 1386mg sodium, 45g carbohydrate (18g sugars, 4g fiber), 51g protein.
24/25
Chicken Quesadillas
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Leftover chicken gets Mexican flair from cumin in this fun main dish. The chicken quesadilla recipe has an impressive look and taste yet requires little preparation. —Linda Wetzel, Woodland Park, Colorado
Nutrition Facts:
1 each: 477 calories, 26g fat (13g saturated fat), 106mg cholesterol, 901mg sodium, 27g carbohydrate (1g sugars, 1g fiber), 31g protein.
25/25
PB&J Pork Sandwiches
Total Time
6 hours 15 min
Servings
6 servings
From the Recipe Creator:
I came up with this recipe for one of my daughters who loves peanut butter and pork! The result has become a favorite—kids and grown-ups alike often request it for dinner. —Jill Cox, Lincoln, Nebraska
Nutrition Facts:
1 sandwich: 862 calories, 49g fat (15g saturated fat), 145mg cholesterol, 1207mg sodium, 59g carbohydrate (32g sugars, 3g fiber), 51g protein.
Up Next: High-Protein Breakfasts
