If you’re trying to increase your protein intake, you’ll definitely want to add this protein-packed lunch to your menu! If you don’t already know, protein is an essential nutrient that can help you stay energized and maintain muscle and bone strength. This dish is packed with protein, providing at least 15 grams per serving. Plus, they’re rated with 4- and 5-star reviews from EatingWell readers, so you can rely on them for delicious success. Try options like the Lemon-Dill Tuna Salad or the High-Protein Tomato, Mozzarella & Arugula Sandwich for a protein-rich meal that will keep you full and satisfied.
Lemon-Dill Tuna Salad
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Style: Lindsey Lower
This lemon-dill tuna salad is high in protein and gets a flavor boost from sumac—a spice used in Middle Eastern, Mediterranean and North African cuisines that adds a touch of citrus, enhancing the lemon flavor without overshadowing the other ingredients. Serve this between two slices of whole-wheat bread as a sandwich or by itself with tender Bibb 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 creamy texture from finely grating the egg, which blends the whites and yolks together so you get a little bit of both in each bite. We top the egg salad with a little Parmesan cheese and toast sandwiches in a skillet with a little butter to make this creamy sandwich extra special.
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 the fresh mozzarella cream cheese and plenty of walnuts blended into the roasted red pepper spread. Sumebarna, 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.
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 tortilla chips, this salad is a true dinner winner. To reduce the number of ingredients, you can use fajita seasoning to season the chicken, but remember that it can increase the amount of sodium in the dish.
Spinach, Sun-dried Tomato & Cucumber Sandwich
Photographer: Stacy k. Allen, Prop: Christina Brockman, Food Stylist: Lauren Odum
This protein-packed hummus sandwich is topped with crisp greens, feta cheese and sweet, crunchy sun-dried tomatoes. Sun-dried tomatoes in oil have a soft texture perfect for sandwiches. You can use sun-dried sun-dried tomatoes in their place, but you may need to rehydrate them in water to soften them before using.
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 on the bread. A simple but efficient technique that you will use 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.
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 times 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 spinach for a slightly different spin.
Cucumber & Tomato Sandwich
Photographer: Stacy k. Allen, Prop: Christina Brockman, Food Stylist: Jennifer Wendorf
This herby cucumber and tomato sandwich is crisp and refreshing, making the most of summer’s harvest. Chives add a delicate onion flavor to the 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 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.
Kale & Chickpea Grain Bowl
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 provides more than 50% of your daily dose of fiber, key to weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. This bowl would make a great lunch. Wrap the avocado mixture separately, adding a little water to thin if necessary.
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 dish 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 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 will 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.
Chicken Caesar Salad
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This timeless chicken Caesar salad has a zesty dressing made with Greek-style yogurt. Our dressing requires an anchovy paste, which adds to the typical savory taste that Caesar salad is known for. Any leftover anchovy paste can be used to enhance vinaigrettes, dips or sauces.
Mushroom-Ricotta Tartines
Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco,
Enjoy the art of presentation with a tartine-sandwich that is a feast for the eyes and taste buds, served face to face. Here, we eat a thick slice of good crusty whole wheat bread with a spread of creamy pesto-ricotta and top it with golden brown fried mushrooms. Any soft, quick-cooking mushroom will work for this recipe. Oyster mushrooms, chanterelles and shiitake mushrooms will all be delicious. Enjoy as is or take it to the next level by adding a poached or fried egg on top.
Salmon Rice Bowl
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Inspired by the viral TikTok trend, this salmon rice bowl makes a delicious lunch or dinner. With healthy ingredients like instant brown rice, salmon and vegetables, you’ll have a tasty meal in just 25 minutes.
Chicken, Spinach & Feta Wraps
Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco
This chicken, spinach and feta wrap recipe is elevated by the convenience of rotisserie chicken and the delicious flavor of sundried tomatoes. Whisk together an easy dressing, toss with chicken, add spinach and wrap it all together for a delicious lunch or dinner. Using a rotisserie chicken speeds up the process, but you can also achieve this recipe if you have leftover cooked chicken.
Tomato & Cucumber Sandwich with Bacon
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf
This refreshing and tangy sandwich is easy to throw together when you’re short on time. You can lightly toast the bread if you want to add a little crunch. Fresh dill adds a grassy flavor. If you don’t have fresh, stir in a 1/8 teaspoon of dried dill instead. Make a vegetarian sandwich by skipping the bacon and adding sliced ​​cheese or an extra slice of tomato instead.
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. 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 is accompanied by a light and tangy dressing, with pearls of fresh mozzarella adding creaminess to every bite.
Chopped Salad with Chicken & Creamy Chipotle Dressing
This chopped salad with chicken is smoky and zesty thanks to the creamy chipotle dressing. Cilantro adds a fresh flavor to every meal.
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