7 Easy High Protein Lunch Options For Muscle Gains

Roger “Rock” Lockridge
Written By: Roger “Rock” Lockridge
October 27th, 2015
Updated: June 13th, 2020
Categories: Articles Nutrition
60.2K Reads
7 Easy High Protein Lunch Options For Muscle Gains
Quit overthinking lunch and try these 7 easy recipes that were designed to deliver a whopping dose of protein while still pleasing your taste buds.

For far too long there has been this idea that if you’re a bodybuilder or physique athlete your nutrition plan must include plain chicken, egg whites, regular oats, canned tuna, and other boring foods.

Eating like this does nothing more than make you crave other foods with real flavor. No wonder people are so turned off by the nutrition plans that are out there.

The fact is you can actually add flavor to your food or heaven forbid, enjoy your food.

These muscle building recipes will help you appreciate your dedication to eating healthy and with reasonable calorie counts you won’t have to worry about bodyfat gain.

Make several servings of these, store them in your freezer, and enjoy any time you need a quick meal and prevent you from running to the nearest fast food restaurant.

Notes:

*Makes 2 servings, nutrition information reflects one serving
**Nutrition information will vary depending on what brands you use when trying these recipes. Numbers included are averages.

1. Mozzarella Cheeseburger with Baked Parmesan Zucchini Fries

Protein: 42g, Carbs: 28g, Fats: 22g, Calories: 500*

Mozzarella Cheeseburger with Baked Parmesan Zucchini Fries

What you'll need:

  • ½ pound of 94/6 ground chuck
  • 2 slices mozzarella cheese
  • 2 multigrain hamburger bun
  • 2 zucchinis quartered lengthwise
  • ¼ cup grated parmesan cheese
  • ¼ teaspoon of dried thyme
  • ¼ teaspoon dried oregano
  • ¼ teaspoon basil
  • 1 tablespoon olive oil
  • 1 tablespoon chopped parsley leaves

Burger:

  1. Pat out 2 patties of the ground chuck.
  2. Spray your skillet with non-sticking cooking spray.
  3. Place patties on skillet and place lid on top.
  4. Cook patties evenly on both sides over medium heat to desired temperature (rare, medium rare, medium, medium well, or well done).
  5. Add slice of mozzarella cheese to top of patties for a couple of minutes before removing from skillet.
  6. Place patties on bottom bun of burger.
  7. Add top of bun to burger.
  8. Add veggies as desired.

Fries:

  1. Preheat oven to 350 degrees.
  2. Coat a cooling rack with your spray.
  3. Place on a baking sheet.
  4. In a bowl combine parmesan, thyme, oregano, and basil. Add pepper for taste if desired.
  5. Place zucchinis onto your baking sheet.
  6. Drizzle with olive oil and sprinkle with your combined ingredients from your bowl.
  7. Place into the over for 15 minutes or until desired softness.
  8. After this, broil them until they are golden brown.
  9. Serve immediately garnished with the parsley leaves along with your burger.

2. Tuna Tacos with Chipotle Sauce

Protein: 36.5g, Carbs: 21g, Fats: 6.5g, Calories: 345*

Tuna Tacos With Chipotle Sauce

What You'll Need:

  • 2 cans tuna drained
  • 1 tablespoon olive oil
  • 1 clove garlic, pressed
  • 1 lime, sliced into quarters
  • 6oz.of plain Greek yogurt
  • 1 small can of chipotle peppers in adobo sauce
  • 2 avocados, pitted and sliced
  • Shredded cabbage
  • 2 Corn Tortillas

Chipotle Sauce:

  1. Chop up one chipotle pepper.
  2. In a bowl, combine greek yogurt, pepper & 2 teaspoons of adobo sauce from chipotle until it’s thoroughly mixed.
  3. Set aside.

Tacos:

  1. In a medium skillet, sauté the tuna, olive oil and garlic over medium-high heat for 2-3 minutes. 
  2. After this, squeeze in lime juice from half a lime.
  3. Spoon tunas into the tacos then top with cabbage, avocado slices and chipotle sauce.

3. Apple Cranberry Walnut Chicken Salad

Protein: 28g, Carbs: 28g, Fats: 16.5g, Calories: 365*

Apple Cranberry Walnut Chicken Salad

What You'll Need:

  • 12oz chicken breast
  • 4 cups salad (I used a combination of arugula and baby spinach, any spring green mix will do)
  • 1 apple
  • 1/2 cup walnuts, roughly chopped (such as Diamond of California)
  • 1 cup dried cranberries

Salad:

  1. Bake the chicken in a 400 degree oven for 30 minutes.
  2. Core and chop apples into thin slices or 1 inch chunks.
  3. Toss lettuce, apples, walnuts, feta, and cranberries together in a large bowl.
  4. Whisk together all dressing ingredients.
  5. Toss with salad immediately before serving.
  6. Use desired dressing of your choice but remember to add calories to totals.

4. White Barbecue Chicken Pita with Southern Alabama White BBQ Sauce

Protein: 34g, Carbs: 41.5g, Fats: 8g, Calories: 265*

White Barbecue Chicken Pita with Southern Alabama White BBQ Sauce

What You'll Need:

  • 8 oz. chicken breast
  • 1 whole wheat Pita
  • 1 cup chopped cabbage
  • 1 cup greek yogurt
  • 1 tablespoon spicy brown mustard
  • 1 teaspoon prepared horseradish
  • 1 clove garlic, minced
  • ½ teaspoon black pepper
  • ¼ cup white vinegar
  • ¼ teaspoon paprika

Pita:

  1. Bake the chicken in your oven at 400 degrees for 30 minutes.
  2. Cut your pita in half so you have two pita pockets.
  3. Dice or cut your chicken into desired size or chunks.
  4. Add it and cabbage to your pitas.

White BBQ Sauce:

  1. Add ingredients into a bowl and stir to combine into one sauce until it meets desired consistency or thickness.
  2. Add your sauce to your pitas.

5. Salmon Foil Pack with Lemon and Baked Sweet Potato

Protein: 23g, Carbs: 28g, Fats: 22g, Calories: 480*

Salmon Foil Pack with Lemon and Baked Sweet Potato

What You'll Need:

  • 2 4oz salmon fillets
  • 1 tbsp (15ml) extra virgin olive oil
  • 1 tsp dry oregano
  • 14 Asparagus spears
  • Two slices of onions
  • Two slices of lemon
  • 1 tsp Fresh Parsley, chopped
  • 2 sweet potatoes
  • Cinnamon

Salmon:

  1. Preheat oven to 400F.
  2. In a medium bowl, place the two pieces of salmon; pour 1 tbsp olive oil and sprinkle dry oregano.
  3. Cut two sheets of foil. It has to be big enough to wrap the salmon and asparagus.
  4. First place asparagus (about 7 spears) on the sheet of foil.
  5. Layer fillets over asparagus. Then top each with about 2 onion slices and 2 lemon slices.
  6. Wrap sides of foil inward over salmon then fold on top and bottom of foil to enclose.
  7. Place foil packets in a single layer on a baking sheet.
  8. Bake in preheated oven for about 20 minutes.
  9. Unwrap and using a large spatula, move the foil packets to plates and serve warm.

Sweet Potato:

  1. Cut open your sweet potato, poke it with a fork to create holes, and place in a microwave oven on high for eight minutes.
  2. Sprinkle with your desired amount of cinnamon.

6. Supremely Healthy Pizza

Protein: 32g, Carbs: 40g, Fats: 15g, Calories: 410

Supremely Healthy Pizza

What You'll Need:

  • 1 large whole wheat pita
  • 1/4 cup pizza sauce
  • 1/4 cup shredded mozzarella cheese
  • 4 oz. Italian chicken sausage
  • 1 tbsp grated Parmesan cheese
  • Add additional desired toppings of your choice (remember to add calories to nutrition info)

Pizza:

  1. Preheat oven to 400 degrees.
  2. Spray a cookie sheet with non-stick cooking spray.
  3. Bake your pita in oven for 10 minutes or so.
  4. Brown your sausage in a skillet over medium heat until it’s a little stiff but don’t let it get completely crispy.
  5. After the pita has been in the oven for 10 minutes, remove it and turn oven up to 500 degrees.
  6. Place your sauce, cheese, sausage, and toppings on top of the pita.
  7. Put In the oven for no more than 10 minutes or until cheese has melted and crust is crispy to your desire.
  8. Sprinkle your desired amount of parmesan cheese evenly on pizza.

7. Vanilla Pineapple Protein Smoothie

Protein: 25g, Carbs: 30g, Fats: 2g, Calories: 240

Vanilla Pineapple Protein Smoothie

What You'll Need:

  • 1 scoop vanilla protein powder
  • 1 cup of pineapples, chopped (if canned, stored in water)
  • 1 serving of powdered greens
  • 10 ounces of water.

Smoothie:

  1. Pour water into a blender.
  2. Add protein powder, pineapples, and powdered greens.
  3. Mix for 30 seconds or until desired consistency.
  4. Pour into a tall glass with ice.
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