15 High-Protein Galveston Diet Lunch Recipes

Lunch is a critical meal that helps sustain your energy throughout the afternoon while keeping you satisfied until dinner. The Galveston Diet emphasizes high-protein, anti-inflammatory foods combined with healthy fats and low-carb vegetables. These 15 lunch recipes are designed to fit seamlessly into your eating window during intermittent fasting, providing the nutrients you need without compromising on flavor.

Each recipe focuses on whole, nutrient-dense ingredients that align with the Galveston Diet’s core principles of 70% healthy fats, 20% protein, and 10% carbohydrates. Whether you prefer quick salads, warm soups, or protein-packed wraps, you’ll find options that are both delicious and easy to prepare.

1. Grilled Chicken & Avocado Salad

A classic, filling salad that’s packed with protein and healthy fats.

Ingredients:

• 4 oz grilled chicken breast, sliced
• 2 cups mixed greens
• 1/2 avocado, sliced
• 1/4 cup cherry tomatoes, halved
• 2 tbsp olive oil and lemon juice dressing
• 1 tbsp pumpkin seeds

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with grilled chicken, avocado, and cherry tomatoes.
3. Drizzle with dressing and sprinkle with pumpkin seeds.

2. Tuna Salad Lettuce Wraps

A refreshing, low-carb alternative to a traditional tuna sandwich.

Ingredients:

• 1 can (5 oz) tuna in olive oil, drained
• 2 tbsp mayonnaise (made with avocado or olive oil)
• 1 celery stalk, finely chopped
• 4-5 large butter lettuce leaves
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the tuna, mayonnaise, and celery. Season with salt and pepper.
2. Spoon the tuna salad into the lettuce leaves and serve as wraps.

3. Salmon & Asparagus with Lemon-Dill Sauce

A light yet satisfying meal, perfect for a quick lunch.

Ingredients:

• 4 oz grilled or baked salmon fillet
• 1 cup steamed or roasted asparagus spears
• Sauce: 2 tbsp plain Greek yogurt, 1 tsp fresh dill, 1 tsp lemon juice

Instructions:

1. Place the salmon and asparagus on a plate.
2. In a small bowl, whisk together the sauce ingredients.
3. Drizzle the sauce over the salmon and asparagus.

4. Shrimp & Zucchini Noodle Stir-Fry

A quick and flavorful stir-fry that’s low in carbs and high in protein.

Ingredients:

• 4 oz shrimp, peeled and deveined
• 1 medium zucchini, spiralized
• 1/2 cup sliced bell peppers
• 1 tbsp coconut aminos
• 1 tsp sesame oil
• 1 clove garlic, minced

Instructions:

1. Heat sesame oil in a skillet. Add garlic and bell peppers, and stir-fry for 2-3 minutes.
2. Add the shrimp and cook until pink.
3. Add the zucchini noodles and coconut aminos. Toss everything together and cook for another 2 minutes until the zucchini is tender-crisp.

5. Leftover Steak Salad

Repurpose last night’s dinner into a delicious and hearty salad.

Ingredients:

• 4 oz leftover cooked steak, thinly sliced
• 2 cups arugula
• 1/4 cup crumbled blue cheese or goat cheese
• 2 tbsp balsamic vinaigrette
• 1 tbsp chopped walnuts

Instructions:

1. Toss the arugula with balsamic vinaigrette and place on a plate.
2. Top with sliced steak, crumbled cheese, and walnuts.

6. Creamy Broccoli & Chicken Soup

A comforting and creamy soup without the heavy carbs.

Ingredients:

• 1 cup chopped broccoli florets
• 3 oz cooked, shredded chicken
• 1/2 cup chicken broth
• 1/4 cup heavy cream or full-fat coconut milk
• 1 tbsp butter
• Salt and pepper to taste

Instructions:

1. In a small pot, melt butter and sauté the broccoli for 3-4 minutes.
2. Add the chicken broth and bring to a simmer. Cook until broccoli is tender.
3. Use an immersion blender to partially blend the soup, leaving some texture.
4. Stir in the heavy cream and shredded chicken. Season with salt and pepper and heat through.

7. Chicken & Veggie Skewers

Fun to eat and easy to prepare ahead of time.

Ingredients:

• 4 oz chicken breast, cut into 1-inch cubes
• 1/2 cup mixed vegetables (cherry tomatoes, bell peppers, zucchini, onion)
• 1 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Toss the chicken and vegetables with olive oil, oregano, salt, and pepper.
2. Thread onto skewers.
3. Grill or bake at 400°F (200°C) for 15-20 minutes, or until chicken is cooked through.

8. Egg Salad Stuffed Avocados

A protein-packed, keto-friendly lunch.

Ingredients:

• 2 hard-boiled eggs, chopped
• 1/4 cup plain Greek yogurt or avocado oil mayo
• 1 tsp Dijon mustard
• 1 large avocado, halved and pitted
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the chopped eggs, yogurt/mayo, and mustard. Season with salt and pepper.
2. Spoon the egg salad into the avocado halves.

9. Mediterranean Quinoa Bowl (with low-carb quinoa substitute)

Use cauliflower rice for a Galveston-friendly version of this flavorful bowl.

Ingredients:

• 1 cup cauliflower rice, lightly steamed
• 3 oz grilled chicken or chickpeas (for a vegetarian option)
• 1/4 cup cucumber, diced
• 1/4 cup cherry tomatoes, halved
• 2 tbsp crumbled feta cheese
• 2 tbsp tzatziki sauce (Greek yogurt, cucumber, dill)

Instructions:

1. Place the cauliflower rice in a bowl.
2. Top with chicken/chickpeas, cucumber, tomatoes, and feta cheese.
3. Dollop with tzatziki sauce.

10. Turkey & Cheese Roll-Ups

A simple, no-cook lunch that’s easy to pack.

Ingredients:

• 4 slices of high-quality deli turkey
• 2 slices of provolone or Swiss cheese
• 2 tbsp cream cheese
• 4 spinach leaves

Instructions:

1. Lay the turkey slices flat. Spread a thin layer of cream cheese on each.
2. Place a spinach leaf and half a slice of cheese on each turkey slice.
3. Roll them up tightly.

11. Curried Chicken Salad

A flavorful twist on a classic chicken salad.

Ingredients:

• 4 oz cooked, shredded chicken
• 2 tbsp plain Greek yogurt or avocado oil mayo
• 1 tsp curry powder
• 1 tbsp chopped cilantro
• 1 tbsp slivered almonds
• Serve in lettuce cups or with celery sticks

Instructions:

1. Mix the chicken, yogurt/mayo, curry powder, and cilantro.
2. Stir in the almonds.
3. Serve in lettuce cups or with a side of celery sticks for dipping.

12. Antipasto Salad

A satisfying salad with Italian flavors.

Ingredients:

• 2 cups chopped romaine lettuce
• 2 oz sliced salami or prosciutto
• 1 oz fresh mozzarella balls
• 1/4 cup marinated artichoke hearts
• 1/4 cup black olives
• 2 tbsp Italian vinaigrette

Instructions:

1. Combine all ingredients in a large bowl and toss to combine.

13. Blackened Fish Tacos (in lettuce cups)

Spicy, flavorful fish in a cool, crisp lettuce wrap.

Ingredients:

• 4 oz cod or tilapia fillet, seasoned with blackening spice
• 2-3 large romaine or iceberg lettuce leaves
• 1/4 cup mango or pineapple salsa (no sugar added)
• 1/4 avocado, sliced

Instructions:

1. Pan-sear the seasoned fish fillet until cooked through. Flake with a fork.
2. Fill the lettuce leaves with the fish, salsa, and avocado slices.

14. Caprese Salad with Grilled Chicken

An Italian classic with an extra protein boost.

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1 large tomato, sliced
• 2 oz fresh mozzarella, sliced
• Fresh basil leaves
• 2 tbsp balsamic glaze (no sugar added)
• 1 tbsp extra virgin olive oil

Instructions:

1. Arrange the tomato and mozzarella slices on a plate, alternating them with basil leaves.
2. Top with the sliced grilled chicken.
3. Drizzle with olive oil and balsamic glaze.

15. Leftover Chili or Stew

One of the easiest and most satisfying lunches. Ensure your chili or stew recipe is Galveston Diet-compliant (no beans, low-carb vegetables).

Instructions:

1. Simply reheat a serving of your homemade, compliant chili or stew.
2. Top with a dollop of sour cream or Greek yogurt and some shredded cheese if desired.

Conclusion

These 15 high-protein lunch recipes offer a variety of flavors and textures to keep your midday meals exciting and satisfying. By incorporating these dishes into your Galveston Diet routine, you’ll be supporting your health goals while enjoying delicious, nourishing food. Remember to meal prep when possible to make your weekday lunches even easier.