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If you’re trying to up 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 can help youstay energized and maintain muscle and bone strength. These dishes are packed with protein, providingat least 15 grams per serving. Plus, they’re rated with 4- and 5-star reviews fromEatingWellreaders, so you can count on them being a tasty success. Try options like our Lemon-Dill Tuna Salad or High-Protein Tomato, Mozzarella & Arugula Sandwich for a delicious protein-rich meal that will keep you full and satiated.
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Lemon-Dill Tuna Salad
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02of 20Creamy Egg Salad SandwichPhotographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Tucker VinesThe egg salad in this sandwich gets its creamy texture from finely grating the eggs, which blends the whites and yolks together so you get a bit of both in each bite. We top the egg salad with a little bit of Parmesan cheese and toast the sandwiches in a skillet with a little butter to make this creamy sandwich extra special.View Recipe
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Creamy Egg Salad Sandwich
Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Tucker Vines
The egg salad in this sandwich gets its creamy texture from finely grating the eggs, which blends the whites and yolks together so you get a bit of both in each bite. We top the egg salad with a little bit of Parmesan cheese and toast the sandwiches in a skillet with a little butter to make this creamy sandwich extra special.
03of 20High-Protein Tomato, Mozzarella & Arugula SandwichPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, prop stylist: LIndsey LowerThis vegetarian sandwich is packed with protein, thanks to creamy fresh mozzarella cheese and plenty of walnuts blended into the roasted red pepper spread. The spread, reminiscent of romesco sauce, is versatile and can also be served as a dip or sauce, adding depth and complexity to dishes like grilled meats, seafood and vegetables, or as a topping for pasta.View Recipe
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High-Protein Tomato, Mozzarella & 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 plenty of walnuts blended into the roasted red pepper spread. The spread, reminiscent of romesco sauce, is versatile and can also be served as a dip or sauce, adding depth and complexity to dishes like grilled meats, seafood and vegetables, or as a topping for pasta.
04of 20Chicken Fajita SaladPhotographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia BaylessTry this chicken fajita salad to mix up your dinner routine, with slightly charred and blackened chicken, crispy romaine and plenty of veggies. Topped off with the crunch of the tortilla chips, this salad is a true dinner winner. To cut down on the number of ingredients, you can use fajita seasoning to season the chicken, but keep in mind that may increase the amount of sodium in the dish.View Recipe
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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 slightly charred and blackened chicken, crispy romaine and plenty of veggies. Topped off with the crunch of the tortilla chips, this salad is a true dinner winner. To cut down on the number of ingredients, you can use fajita seasoning to season the chicken, but keep in mind that may increase the amount of sodium in the dish.
05of 20Spinach, Sun-Dried Tomato & Cucumber SandwichPhotographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren OdumThis protein-packed hummus sandwich features a topping of crisp veggies, feta cheese and sweet, tangy sun-dried tomatoes. Sun-dried tomatoes in oil have a soft texture perfect for sandwiches. You can use dry-packed sun-dried tomatoes in their place, but you may have to rehydrate them in water to soften them before using.View Recipe
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Spinach, Sun-Dried Tomato & Cucumber Sandwich
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum
This protein-packed hummus sandwich features a topping of crisp veggies, feta cheese and sweet, tangy sun-dried tomatoes. Sun-dried tomatoes in oil have a soft texture perfect for sandwiches. You can use dry-packed sun-dried tomatoes in their place, but you may have to rehydrate them in water to soften them before using.
06of 20Chopped Italian SandwichesPhotographer: Stacy K. Allen, Props: Christina Brockman, Food Stylist: Jennifer WendorfThis mouthwatering chopped Italian sandwich is assembled using a method where all the ingredients are arranged in a single layer, finely chopped together and then layered onto the bread. It’s a straightforward yet efficient technique that you’ll find yourself using again and again. Feel free to add additional Italian antipasto ingredients like canned artichokes, olives, sun-dried tomatoes or roasted bell peppers for an extra flavorful twist.View Recipe
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Chopped Italian Sandwiches
Photographer: Stacy K. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
This mouthwatering chopped Italian sandwich is assembled using a method where all the ingredients are arranged in a single layer, finely chopped together and then layered onto the bread. It’s a straightforward yet efficient technique that you’ll find yourself using again and again. Feel free to add additional Italian antipasto ingredients like canned artichokes, olives, sun-dried tomatoes or roasted bell peppers for an extra flavorful twist.
07of 20Ham & Spinach QuichePhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe HauserThis ham and spinach quiche is ideal for any meal, from brunch to dinner and all the moments in between. This quiche skips the crust, making it incredibly easy to pull together even on short notice. Swap out the Cheddar cheese for Gruyère or use Swiss chard in place of the spinach for a slightly different spin.View Recipe
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Ham & Spinach Quiche
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
This ham and spinach quiche is ideal for any meal, from brunch to dinner and all the moments in between. This quiche skips the crust, making it incredibly easy to pull together even on short notice. Swap out the Cheddar cheese for Gruyère or use Swiss chard in place of the spinach for a slightly different spin.
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Cucumber & Tomato Sandwich
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
09of 205-Ingredient Brie and Blackberry Jam Grilled CheesePhotography: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel GrecoThis irresistible sandwich pairs creamy Brie cheese with a sweet-and-savory blackberry jam spread for the perfect ultra-quick lunch or dinner option. You can easily double the recipe using a medium pan, or use a sandwich press if you have one on hand.View Recipe
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5-Ingredient Brie and Blackberry Jam Grilled Cheese
Photography: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
This irresistible sandwich pairs creamy Brie cheese with a sweet-and-savory blackberry jam spread for the perfect ultra-quick lunch or dinner option. You can easily double the recipe using a medium pan, or use a sandwich press if you have one on hand.
10of 20Kale & Chickpea Grain BowlsPhotographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterThis veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.View Recipe
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Kale & Chickpea Grain Bowls
Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster
This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.
11of 20Crustless Caprese QuichePhotographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia PurcellThis light and fluffy crustless quiche is dotted with tomatoes, little bites of melty mozzarella and savory pesto. And the best part—it’s mixed, assembled and baked 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.View Recipe
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Crustless Caprese Quiche
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
This light and fluffy crustless quiche is dotted with tomatoes, little bites of melty mozzarella and savory pesto. And the best part—it’s mixed, assembled and baked 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.
12of 20Green Goddess Tuna SaladPhotographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel GrecoCanned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables.View Recipe
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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 offering an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables.
13of 20Chicken Caesar SaladPhotographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh HoggleThis timeless chicken Caesar salad features a zesty dressing made with Greek-style yogurt. Our dressing calls for anchovy paste, which adds that signature savory flavor Caesar salad is known for. Any leftover anchovy paste can be used to enhance vinaigrettes, dips or sauces.View Recipe
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Chicken Caesar Salad
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This timeless chicken Caesar salad features a zesty dressing made with Greek-style yogurt. Our dressing calls for anchovy paste, which adds that signature savory flavor Caesar salad is known for. Any leftover anchovy paste can be used to enhance vinaigrettes, dips or sauces.
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Mushroom-Ricotta Tartines
Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco,
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Salmon Rice Bowl
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
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Chicken, Spinach & Feta Wraps
Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco
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Tomato & Cucumber Sandwich with Bacon
18of 20Chicken & Cabbage Soup with PestoPhotographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine KeelyThis one-pot chicken and cabbage soup is topped with flavor-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer.View Recipe
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Chicken & 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-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer.
19of 20Caprese Pasta SaladPhotographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine KeelyThis light and fresh caprese pasta salad is brought together with a bright and tangy dressing, with fresh mozzarella pearls adding creaminess to every bite.View Recipe
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Caprese Pasta Salad
Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
This light and fresh caprese pasta salad is brought together with a bright and tangy dressing, with fresh mozzarella pearls adding creaminess to every bite.
20of 20Chopped Salad with Chicken & Creamy Chipotle DressingPhotography / Jennifer Causey, Styling / Melissa Gray / Kay ClarkeThis chopped salad with chicken is smoky and zesty thanks to the creamy chipotle dressing. Cilantro adds a pop of freshness to each bite.View Recipe
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Chopped Salad with Chicken & Creamy Chipotle Dressing
Photography / Jennifer Causey, Styling / Melissa Gray / Kay Clarke
This chopped salad with chicken is smoky and zesty thanks to the creamy chipotle dressing. Cilantro adds a pop of freshness to each bite.
Jessica Ball, M.S., RD
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