Healthy Recipes Nutrient-Focused Diets Healthy High-Protein Recipes High-Protein Dinner Recipes 15 High-Protein Mediterranean Diet Lunch Recipes By Danielle DeAngelis Danielle DeAngelis Instagram Twitter Website Danielle DeAngelis is a rising journalist and current Fellow for EatingWell.com. Through her previous experiences as a news writer, she has focused on covering sustainability and human interest stories. Her passions of reading, writing and eating local all guide her in her position at EatingWell. EatingWell's Editorial Guidelines Published on July 25, 2022 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Instagram Jessica Ball, M.S., RD, has been with EatingWell for three years and works as the associate nutrition editor for the brand. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Share Tweet Pin Email Trending Videos Photo: Jacob Fox Give yourself an energy boost with these healthy high-protein lunch ideas. With at least 15 grams per serving, these recipes can help you reach your daily protein needs which can help with a variety of body functions, from promoting muscle growth to supporting the immune system. Featuring whole grains, fish and greens, these lunches also fit seamlessly into the Mediterranean diet, one of the healthiest eating patterns around. Recipes like our Piled-High Vegetable Pitas and Salmon Rice Bowl will help you stay full and energized. 01 of 15 Piled-High Vegetable Pitas View Recipe Fresh, bright flavors come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe--or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature. 02 of 15 Baked Falafel Sandwiches View Recipe This street-style falafel sandwich is herbaceous, tangy and rich. The falafel gets nice and crispy in the oven while the veggies inside keep it simple and fresh. Make the tahini sauce (see Associated Recipes) ahead of time for easy prep. Wrapping the sandwich in foil makes it a perfect bring-along lunch and helps hold it together for eating on the go. 03 of 15 Cabbage, Tofu & Edamame Salad View Recipe Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette. 04 of 15 Chicken Quinoa Bowl with Olives & Cucumber View Recipe Olives, cucumber, roasted red peppers and spices come together magically in this healthy chicken quinoa bowl recipe. Serve with a squeeze of lemon and a glass of cold Italian white wine. 05 of 15 Grilled Blackened Shrimp Tacos View Recipe Give juicy shrimp tacos a Cajun flavor spin with spices and a quick sear on a hot grill. An easy avocado mash adds creaminess to cool off the spicy kick. 06 of 15 Salmon Rice Bowl View Recipe Ali Redmond Inspired by the viral TikTok trend, this tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you'll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice. 07 of 15 Grilled Veggie, Tofu & Pesto Sandwich View Recipe Jacob Fox We load up tofu with spices like garlic powder and smoked paprika, then grill it along with vegetables to build a substantial meatless sandwich. (If you want to make it even more flavorful, let the tofu marinate in the spices and oil in the fridge overnight.) To make this grilled vegetable sandwich vegan, look for a plant-based pesto made 08 of 15 Cucumber Salad, Hummus & Pita Bento Box Lunch View Recipe Enjoy this refreshing bento box idea over your lunch break that combines cucumber salad, hummus, pita and more for a satisfying work lunch. 09 of 15 Spinach & Feta Turkey Meatballs with Herbed Quinoa View Recipe With a variety of flavors and textures (and a whopping 30 grams of protein!), these meal-prep bowls will keep you fueled all afternoon. The turkey meatballs are adapted from Turkey Burgers with Spinach, Feta & Tzatziki by Hilary Meyer. Look for premade tzatziki near the specialty cheeses and dips at your grocery store or make your own. 10 of 15 Salmon Power Bowl View Recipe Crystal Hughes Crush your day with this salmon power bowl! Here, you'll get protein and a healthy dose of omega-3s from salmon, antioxidants from shredded cabbage, and plenty of fiber from farro. Cumin and coriander flavor the salmon, while a fresh herb dressing coats the veggies. 11 of 15 Green Goddess Salad with Chickpeas View Recipe In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables. 12 of 15 Catchall Lunch Salad View Recipe This easy salad is great for using up any small amounts of leftover canned foods and produce you have on hand. 13 of 15 Mozzarella, Basil & Zucchini Frittata View Recipe This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette. 14 of 15 Cucumber-Chicken Green Goddess Wrap View Recipe Brie Passano This quick and easy wrap rolls up and is ready for a casual, stationary lunch or a meal on the go, with protein from chicken to keep you going. The green goddess dressing is creamy with cheese and avocado and bright from lemon and herbs. Cucumber and carrots add color and crunch to this healthy, robust whole-wheat wrap. 15 of 15 Mediterranean Pasta Salad View Recipe You might not think to use hummus as a pasta sauce, but the creamy dip makes the perfect backdrop to the bold flavors of this healthy Mediterranean-inspired pasta salad. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit