25 High-Protein Lunch Ideas

Read Time: 10 mins

25 High-Protein Lunch Ideas2/25 Waffle Sandwich 4 Reviews Test Kitchen Approved Waffle Monte Cristos Recipe photo by Taste of Home Total Time 20 min Servings 4 servings Go to Recipe 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

The recipe works well with any light fish, or even shrimp

with Zucchini Noodles 9 Reviews Contest Winner Test Kitchen Approved MARK DERSE FOR TASTE OF HOME Total Time 30 min Servings 4 servings Go to Recipe 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),

Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 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 41 Reviews Test Kitchen Approved Taste of Home Total Time 25 min Servings 5 servings Go to Recipe 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 2

Reviews Contest Winner Test Kitchen Approved Copycat Southwest Chicken Salad Recipe photo by Taste of Home Total Time 30 min Servings 2 servings Go to Recipe 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

sodium, 33g carbohydrate (9g sugars, 4g fiber), 45g protein. You’ll also love these high-protein salads. 6/25 Hawaiian Pulled Pork Lettuce Wraps 4 Reviews Test Kitchen Approved Total Time 6 hours 10 min Servings 6 servings Go to Recipe 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

The sauce can be made ahead and stored in the refrigerator

Cinnamon Whiskey BBQ Chicken Wraps 5 Reviews Contest Winner Test Kitchen Approved Cinnamon Whiskey BBQ Chicken Wraps Recipe photo by Taste of Home Total Time 55 min Servings 4 servings Go to Recipe 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 Contest Winner Test Kitchen Approved

Serve the pork in flour tortillas or taco shells, or enjoy it on its own

Cafe Rio Copycat Pork Bowls Recipe photo by Taste of Home Total Time 10 hours 20 min Servings 8 servings Go to Recipe 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!

the snacks! 9/25 Buffalo Chicken Crunch Wraps 3 Reviews Contest Winner Test Kitchen Approved Buffalo Chicken Crunch Wraps Recipe photo by Taste of Home Total Time 25 min Servings 6 servings Go to Recipe 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

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 12 Reviews Test Kitchen Approved Sesame Pork Roast Recipe photo by Taste of Home Total Time 9 hours 10 min Servings 8 servings Go to Recipe 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

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 74 Reviews Test Kitchen Approved Breaded Pork Chops Recipe photo by Kristina Vanni for Taste of Home Total Time 20 min Servings 6 servings Go to Recipe 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

Why not treat your family to some breaded pork chops tonight?

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 20 Reviews Test Kitchen Approved Easy Chicken Fried Rice Recipe photo by Taste of Home Total Time 30 min Servings 6 servings Go to Recipe 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

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 2 Reviews Contest Winner Test Kitchen Approved Chorizo Burgers with Green Chile Aioli Recipe photo by Taste of Home Total Time 30 min Servings 6 servings Go to Recipe 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

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 Test Kitchen Approved Shrimp Cobb Salad Recipe photo by Taste of Home Total Time 30 min Servings 2 servings Go to Recipe 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

This juicy burger only takes minutes to cook in your air fryer

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 Test Kitchen Approved Air-Fryer Cheeseburgers Recipe photo by Taste of Home Total Time 35 min Servings 4 servings Go to Recipe 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

fiber), 39g protein. 17/25 Chicken Alfredo 4 Reviews Test Kitchen Approved Chicken Alfredo Recipe photo by Taste of Home Total Time 20 min Servings 4 servings Go to Recipe 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 of Home 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 7 Reviews Contest

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⭐ Expert Tips

• Include seasonal or trendy variations to keep your meals exciting.

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• Consider dietary restrictions and include substitution suggestions.

✅ Key Takeaways

• These dinner ideas are perfect for impressing guests or enjoying special occasions.

• Choose recipes that match your skill level and available kitchen tools.

• Presentation and taste both contribute to a memorable dining experience.

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