During busy weekdays or even busier weekends, it’s not always easy to get a high-protein lunch to help keep you ripped and lean. But it is possible—all you really need is a little advanced planning and you can ensure you eat right every day of the week. Here are 10 lean muscle-building recipes that prove it. Choose one or two to make each week. Do your grocery shopping and cooking on Sunday and your coworkers will be envious come lunchtime on Monday (and Tuesday, Wednesday... you get it).
More than a tuna salad, this “superfood” sandwich is packed with both tuna and salmon, which gives you a boost of protein, omega-3 fats, and selenium. Served between two slices of whole grain bread or stuffed in a whole wheat pita, it’s a quick and easy lunch for any busy day.
Skill level: Beginner
Serves: 4
Start to Finish: 10 minutes
Prep: 10 minutes
Cook: 0 minutes
Ingredients:
One 5-ounce can tuna
One 5- to 6-ounce can wild salmon
3 medium stalks celery, diced
2 tablespoons capers, lightly chopped
¼ cup diced red onion
2 tablespoons lemon juice
3 tablespoons mayonnaise
2 to 3 tablespoons plain Greek yogurt
8 slices 100% whole wheat bread
Instructions:
1. Empty the tuna and salmon into a medium bowl and break up with a fork.
2. Add the remaining ingredients and mix until just combined.
3. Scoop ¼ of the tuna salad onto 1 slice of bread and top with a second slice.
4. Cover and store leftovers in the refrigerator until ready to use.
Nutrition Information (per sandwich)
Calories: 297; Total Fat: 9 grams; Saturated Fat: 2 grams; Protein: 25 grams: Carbohydrates: 28 grams; Sugar: 6 grams; Fiber: 5 grams; Cholesterol: 35 milligrams; Sodium: 642 milligrams
Recipe and photo by Katie Morford, MS, RD of Moms Kitchen Handbook.
These burgers take less than 30 minutes to make. The lean ground turkey and cheese contribute muscle building BCAAs.
Skill level: Beginner
Serves: 4
Start to Finish: 25 minutes
Prep: 15 minutes
Cook: 10 minutes
Ingredients:
1 pound lean ground turkey
6 tablespoons marinara sauce, divided
1 clove garlic, minced
2 tablespoons grated Parmesan cheese
½ teaspoon dried oregano
¼ teaspoon dried thyme
¼ teaspoon kosher salt
⅛ teaspoon black pepper
¼ teaspoon red pepper flakes
2 teaspoons olive oil
½ cup shredded part-skim mozzarella cheese
4 whole grain hamburger buns
Fresh basil leaves
Instructions:
1. Mix the turkey, 2 tablespoons marinara sauce, garlic, cheese, oregano, thyme, salt, pepper, and red pepper flakes together in a large bowl.
2. Form into four patties.
3. Heat the oil in a large nonstick skillet over medium high heat and add the patties.
4. Cook for 4 to 5 minutes, then flip and cook for another 4 to 5 minutes until cooked to 165 degrees Fahrenheit.
5. During the last minute of cooking, add 2 tablespoons shredded cheese on top of each burger and cover the skillet to melt the cheese.
6. To serve, place the patties on toasted hamburger buns. Top each patty with 1 tablespoon marinara sauce and a few basil leaves.
7. Add the bun top and serve!
Nutrition Information (per burger)
Calories: 409; Total Fat: 23 grams; Saturated Fat: 7 grams; Protein: 28 grams: Carbohydrates: 25 grams; Sugar: 5 grams; Fiber: 4 grams; Cholesterol: 99 milligrams; Sodium: 657 milligrams
Recipe by Dr. Sonali Ruder of the Foodie Physician.
Photo by Elizabeth Ann Shaw, MS, RD, CLT of Shaw's Simple Swaps.
Shrimp is a very lean protein that contains BCAAs. Although it was once thought that the cholesterol in shellfish like shrimp is not healthy, studies are revealing that it doesn’t impact the blood cholesterol as once thought.
Skill level: Beginner
Serves: 4
Start to Finish: 41 minutes
Prep: 30 minutes
Cook: 11 minutes
Ingredients:
For the dressing
1 tablespoon tahini paste
Juice of 2 lemons
3 tablespoons olive oil
1 tablespoon water
1 teaspoon Dijon mustard
1 teaspoon honey
Salt, pepper and sumac to taste
For the chickpeas
1 tablespoon olive oil
1 can chickpeas, rinsed and dried
Generous pinches of salt, pepper and paprika
For the salad
6 cups spring mix lettuce
1 English cucumber, halved, seeded, and thinly sliced
½ cup pickled beets, sliced
8 figs, quartered
¼ cup reduced fat feta, crumbled
¼ cup mint leaves, chiffonade
For the shrimp
½ tablespoon olive oil
1 lb shrimp, shells and tails removed
Generous pinches of salt, paprika and sumac
Instructions:
For the dressing
1. In a small bowl, whisk together all of the ingredients. Adjust seasonings, as necessary. Set aside.
For the chickpeas
1. Preheat oil in a large nonstick skillet over high heat. Add the chickpeas and a generous pinch of salt, pepper and paprika. Sauté until golden and crispy, shaking or stirring often, for about 6 minutes.
For the salad
1. In a large bowl, mix together the lettuce, cucumber, beets, figs, feta and mint.
For the shrimp
1. Preheat the oil in the nonstick skillet over high heat. Add the shrimp, along with a pinch of salt, paprika and sumac. Cook, flipping once, until shrimp are pink and curled, about 3-5 minutes.
To assemble
1. Divide the salad between four plates, top with the shrimp, chickpeas and the salad dressing.
Nutrition Information (per serving)
Calories: 510; Total Fat: 22 grams; Saturated Fat: 4 grams; Protein: 34 grams: Carbohydrates: 48 grams; Sugar: 27 grams; Fiber: 9 grams; Cholesterol: 241 milligrams; Sodium: 531 milligrams
Recipe and photo by Abbey Sharp, RD of Abbey’s Kitchen.
This simple, nourishing, and tasty meal is also good for you. The egg provides muscle building amino acids, while you’ll get a whole lot of healthy fat from the avocado. Make sure to get a 100% whole grain bread in order to get those important whole grains too. If one toast isn’t filling enough for lunch, then double the recipe.
Skill level: Beginner
Serves: 1
Start to Finish: 10 minutes
Prep: 10 minutes
Cook: 0 minutes
Ingredients:
1 slice of whole grain bread, toasted (I like Healthfull® Bread® Nuts and Seeds)
1/4 avocado, mashed
1 hard-boiled egg, sliced
3 cucumber slices
1/4 teaspoon chili oil
Lime zest
Salt and pepper to taste
Instructions:
1. Spread mashed avocado onto toast.
2. Top with egg slices and cucumber slices.
3. Drizzle with chili oil.
4. Season with lime zest, salt and pepper.
Nutrition Information (per serving)
Calories: 218; Total Fat: 13 grams; Saturated Fat: 3 grams; Protein: 11 grams: Carbohydrates: 16 grams; Sugar: 3 grams; Fiber: 5 grams; Cholesterol: 187 milligrams; Sodium: 475 milligrams
Recipe and photo by Katie Cavuto, MS, RD of Nourish.Breathe.Thrive.
Dress up your muscle-building Greek yogurt with savory ingredients like sun-dried tomatoes, quinoa, parsley, olives, and walnuts. The quinoa adds even more muscle ripping BCAAs to your meal, while the walnuts have inflammation lowering omega-3s.
Skill level: Beginner
Serves: 4
Start to Finish: 15 minutes
Prep: 10 minutes
Cook: 5 minutes
Ingredients:
2 cups cooked quinoa
1 cup finely diced cucumber
½ cup loosely packed sun-dried tomatoes, chopped*
1 tablespoon red wine vinegar
2 tablespoons minced, fresh parsley
Pinch of salt
3 cups plain low fat Greek yogurt
2 cloves of garlic, minced
1 cup sliced California black ripe olives
¼ cup chopped walnuts
Instructions:
1. Combine quinoa, cucumber, sun-dried tomatoes, red wine vinegar, parsley, and salt. Mix well and set aside.
2. In a separate bowl, mix yogurt with minced garlic.
3. In a tall round goblet or parfait cup, layer about ⅓ cup yogurt then 2 tablespoons of sliced black olives and then ½ cup quinoa mixture. Repeat with another ⅓ cup of yogurt. Then top with 2 more tablespoons of black olives. Lastly, sprinkle top with a tablespoon of chopped walnuts.
4. Refrigerate if not eating right away.
*Chef’s note: I used plain sun dried tomatoes but you can use the kind stored in oil. Just drain off some of the oil before chopping.
Nutrition Information (per parfait)
Calories: 342; Total Fat: 13 grams; Saturated Fat: 3 grams; Protein: 23 grams: Carbohydrates: 36 grams; Sugar: 8 grams; Fiber: 5 grams; Cholesterol: 26 milligrams; Sodium: 755 milligrams
Recipe and photo by Jenna Braddock, RD of Make Healthy Easy.
This Italian favorite is known for having a high fat and calorie count. It’s also known for having a ton of fillers, artificial ingredients, and nitrites (used to preserve deli meat). To make this a healthier version, keep deli meats under strict portion control (as indicated by the portions below) and choose deli meats that are free of artificial ingredients, fillers, and nitrites (like Applegate).
Skill level: Beginner
Serves: 1
Start to Finish: 7 minutes
Prep: 5 minutes
Cook: 2 minutes
Ingredients:
2 slices whole grain bread
Spicy Dijon mustard
1 oz herb turkey breast (I like Applegate)
1 oz black forest ham
4 slices Genoa salami (I like Applegate)
½ cup mixed greens
1 slice provolone cheese
Instructions:
1. Lightly toast bread and spread each piece with a thin layer of mustard.
2. Assemble sandwich with turkey, ham, and salami; top with greens and cheese.
Nutrition Information (per sandwich)
Calories: 322; Total Fat: 14 grams; Saturated Fat: 6 grams; Protein: 29 grams: Carbohydrates: 22 grams; Sugar: 3 grams; Fiber: 4 grams; Cholesterol: 68 milligrams; Sodium: 1409 milligrams
Recipe and photo by registered dietitian and certified athletic trainer Dana Angelo White, MS RD, ATC.
These quinoa cakes are easy to make and even better to tote to work as leftovers. To make a hearty lunch, add on top of a large green vegetable salad or stuff in a whole grain pita filled with lettuce and tomato.
Skill level: Beginner
Serves: 6
Start to Finish: 25 minutes
Prep: 5 minutes
Cook: 20 minutes
Ingredients:
1/2 cup cooked, mashed sweet potato
2 cans tuna, drained
3/4 cup cooked quinoa
1/4 cup green onion, chopped
2 cloves garlic, minced
1 tablespoon lemon juice
1 egg
1/4 cup plain yogurt
1 tablespoon mustard
1/2 teaspoon cayenne pepper
1 teaspoon paprika
1/2 cup breadcrumbs
Instructions:
1. In a small bowl, combine the tuna and sweet potato and mix well.
2. Add remaining ingredients and stir until well combined.
3. Using your hands, form into 6 cakes.
4. Place on a greased baking sheet and bake at 400 degrees for 20 min, flipping once.
Nutrition Information (per quinoa cake)
Calories: 149; Total Fat: 3 grams; Saturated Fat: 1 grams; Protein: 11 grams: Carbohydrates: 19 grams; Sugar: 3 grams; Fiber: 2 grams; Cholesterol: 44 milligrams; Sodium: 247 milligrams
Recipe and photo by Lindsay Livingston, RD of The Lean Green Bean.
Farro is an Italian-born grain that dates back to ancient Rome. It has a nutty flavor and pleasant, chewy texture and contains 8 grams of protein per cooked cup. Farro is cooked like rice, in broth or water, and is ready in about 25 minutes.
Skill level: Beginner
Serves: 6
Start to Finish: 45 minutes
Prep: 20 minutes
Cook: 25 minutes
Ingredients:
8 ounces green beans, trimmed and cut into 1" pieces
1 cup farro, cooked according to package directions and cooled to room temperature
1 yellow or red bell pepper, diced
1 stalk celery, finely diced
1/2 cup red onion, finely diced
1/2 cup nicoise olives or kalamata olives, pitted and halved or quartered
1/2 cup sun-dried tomatoes packed in oil (well drained), thinly sliced
2 tablespoons capers
1 (10-ounce) jar cocktail baby artichokes, halved or regular artichoke hearts, quartered
2 (7-ounce) cans chunk white tuna fish, drained and flaked
6 hard-boiled eggs
For the vinaigrette
Zest and juice of one lemon
1 large shallot, minced
2 tablespoons chopped fresh tarragon
1 tablespoon champagne or white wine vinegar
1/3 cup olive oil
1 tablespoon Dijon mustard
1/2 teaspoon kosher salt
1/4 teaspoon fresh cracked pepper
Instructions:
1. Create a water bath. Fill a medium bowl halfway with ice and water. Set aside.
2. Fill a medium saucepan halfway with water. Add a teaspoon of salt and fit the pan with a lid. Bring to a boil over high heat. Remove the lid and add the green beans. Cook the beans for 4-5 minutes until tender. Use a spider or slotted spoon to scoop the beans from the water and plunge them into the ice bath to stop the cooking. Set aside.
3. Add the farro to the bean water and cook for the time recommended on the package directions.
4. When the farro is done, drain in a colander or sieve and return the farro to the pot. Place the lid on the pot and set aside for about 10 minutes—this last part allows the farro to steam a little in the pot.
5. Remove the lid and fluff with a fork. Set aside without the lid to cool.
6. Meanwhile, in a large bowl add the bell pepper, celery, red onion, olives, sun-dried tomatoes, capers, artichokes and tuna. Toss to combine.
To make the vinaigrette
1. In a small bowl combine the zest and juice of the lemon, shallot, tarragon, vinegar, olive oil, mustard, salt, and pepper. Whisk to combine.
To assemble the salad
1. Add the farro to the vegetables and toss. Add the vinaigrette and toss so that vegetables and farro are coated with the dressing.
2. To serve, mound the salad on a plate. Halve or quarter the eggs and arrange them on or beside the salad.
Nutrition Information (per serving)
Calories: 450; Total Fat: 23 grams; Saturated Fat: 4 grams; Protein: 28 grams: Carbohydrates: 35 grams; Sugar: 4 grams; Fiber: 7 grams; Cholesterol: 216 milligrams; Sodium: 942 milligrams
Recipe and photo by Lisa Lotts of Garlic + Zest.
When choosing beef for an everyday salad, it should be a lean cut like top sirloin steak, strip steak, tenderloin, of flank steak. All you need is three ounces cooked, and it will provide a boatload of protein, zinc, iron, and energy boosting B-vitamins.
Skill level: Beginner
Serves: 1
Start to Finish: 20 minutes
Prep: 20 minutes
Cook: 0 minutes
Ingredients:
3 ounces cooked lean beef (such as Top Sirloin Steak, Strip Steak, Tenderloin Steak or Flank Steak), cut into slices
3 cups mixed salad greens or chopped romaine lettuce
1/2 cup assorted vegetables (such as shredded carrots, sliced cucumber, grape tomatoes, sliced radish, sugar snap peas)
1/4 cup cooked small pasta, rinsed drained chickpeas or Great Northern beans
For the dressing
1/4 cup Greek or plain nonfat yogurt
1 teaspoon honey
1/8 to 1/4 teaspoon chipotle pepper sauce
1/8 teaspoon ground cumin
2 teaspoons orange juice
1/8 teaspoon salt
Instructions:
1. Combine dressing ingredients in bottom of medium container or small bowl with lid.
2. Layer salad greens, vegetables, pasta or beans and beef on top of dressing. Close lid securely or cover bowl tightly with plastic wrap; refrigerate until ready to use.
3. Before serving, shake covered container to coat salad well.
Nutrition Information (per salad)
Calories: 308; Total Fat: 5 grams; Saturated Fat: 2 grams; Protein: 37 grams: Carbohydrates: 30 grams; Fiber: 6 grams; Cholesterol: 49 milligrams; Sodium: 453 milligrams
Recipe by Chef Dave Zino, Executive Chef, National Cattlemen’s Beef Association on behalf of The Beef Checkoff.
This chickpea-based sandwich is rich in protein and fiber. The fermented pickles also contain live bacteria that help keep your gut healthy. If you aren’t a bread person, serve the salad on a bed of lettuce greens instead. The leftovers can be stored in a airtight container in the refrigerator for up to three days.
Skill level: Beginner
Serves: 6
Start to Finish: 28 minutes
Prep: 20 minutes
Cook: 8 minutes
Ingredients:
12 slices of whole grain bread (e.g., rye, whole wheat, gluten-free multigrain; see Notes)
One 15-ounce can chickpeas, no salt added, rinsed and drained (or 1 ¾ cups cooked)
¼ cup finely diced white onion
1/3 cup finely diced fresh fermented pickles (with live active cultures)
1 medium carrot, shredded
2 tablespoons chopped fresh parsley
1 tablespoons capers, rinsed and chopped
2 tablespoons finely sliced dried seaweed (e.g., nori, arame)
3 tablespoons reduced-fat plant-based mayonnaise
½ teaspoon prepared yellow mustard
½ teaspoon miso paste
1 tablespoon fresh lemon juice
½ teaspoon reduced sodium soy sauce
½ teaspoon nutritional yeast
Toppings
6 romaine lettuce leaves
2 medium tomatoes, sliced
12 slices fresh fermented pickles, drained
Instructions:
1. Preheat the oven to 375 degrees F. Arrange the bread on a baking sheet and toast in the oven for 5 to 8 minutes, or until lightly browned, or use a toaster.
2. Meanwhile, in a medium bowl, mash the chickpeas with a potato masher into a chunky paste.
3. Mix in the celery, onion, pickles, carrots, parsley, capers, and seaweed.
4. In a small bowl, make the dressing by mixing together the plant-based mayonnaise, mustard, miso paste, lemon juice, soy sauce, and nutritional yeast until smooth.
5. Stir the dressing into the chickpea mixture.
6. To make a sandwich, spread ½ cup of the filling across 1 slice of toasted bread. Top with 1 lettuce leaf, 2 slices of tomato, and 2 additional pickle slices. Top with another slice of bread. Continue until you have 6 sandwiches. Slice them in half diagonally and serve immediately.
Nutrition Information (per sandwich)
Calories: 395; Total Fat: 9 grams; Saturated Fat: 2 grams; Protein: 15 grams: Carbohydrates: 67 grams; Sugar: 10 grams; Fiber: 9 grams; Sodium: 623 milligrams
Recipe by Sharon Palmer, RDN, from the book Plant-Powered for Life.
Original article and pictures take cdn-mf0.heartyhosting.com site
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