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Fuel Up With 37 High-Calorie Lunch Ideas!

Whether you’re a fitness enthusiast or an athlete looking to optimize your performance, it’s essential to fuel your body with the right foods at the right times. One crucial meal is lunch, which can be challenging to get right, especially when trying to meet daily calorie goals. In this post, we’ll explore the top high-calorie lunch ideas that will keep you energized and satisfied throughout the day.

37 High-Calorie Lunch Ideas

Classic PB&J Sandwich

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The humble PB&J has been a beloved American favorite for generations, and it’s not hard to see why. This delightful sandwich combines the rich flavors of peanut butter, jelly, and soft bread in perfect harmony. For a healthier twist, consider using whole-grain bread and all-natural peanut butter to elevate this classic treat.

Rice & Chicken

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Pairing brown rice with flavorful grilled chicken, crunchy vegetables, and a hint of savory goodness, you can craft a satisfying and nutrient-dense lunch that will keep you fueled for the rest of the day. This harmonious combination not only provides an impressive boost in calories but also offers a delightful mix of textures and tastes to tantalize your taste buds.

Avocado Toast

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A quintessential breakfast or snack option, an avocado toast is elevated by the harmonious combination of creamy mashed avocado as its base, accompanied by nutrient-dense toppings that provide a boost of healthy fats, protein, and dietary fiber. For added sustenance, consider pairing it with scrambled eggs or sliced chicken for a filling and satisfying treat.

Quinoa Salad

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When it comes to creating a nutritious and filling meal, a quinoa salad packed with mixed vegetables, chickpeas, and toasted nuts is an excellent choice. This salad not only provides a good amount of protein from the chickpeas but also delivers a boost of calories thanks to the nutrient-dense quinoa and roasted nuts. The addition of a tangy vinaigrette dressing brings everything together for a satisfying meal that will keep you full and energized.

Baked Sweet Potatoes

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A nutritious and filling lunch option can be achieved by baking sweet potatoes, which not only provide a boost in calories but also an array of essential vitamins and minerals. To elevate this meal, consider topping it with a medley of colorful vegetables, lean protein sources such as chicken breast or turkey, and a drizzle of a healthy oil to enhance the flavor and texture.


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Indulge in a filling and flavorful burrito by piling it high with chicken, rice, beans, and an assortment of colorful vegetables. This hearty combination provides a boost of calories to keep you fueled throughout the day.

Veggie Quiche

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For those who follow a plant-based diet or simply crave a respite from traditional meat-centric meals, consider the versatility of veggie quiches. These savory treats combine the richness of cheese, the simplicity of eggs, and the vibrancy of various vegetables to create a satisfying culinary experience.

Tuna Salad

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For a satisfying and nutritious lunch option, look no further than a tuna salad made with creamy mayonnaise or Greek yogurt, crunchy chopped celery, sautéed onions, and sweet dried cranberries. This classic combination provides an impressive calorie boost in a flash.

Turkey & Cheese Sandwich

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A staple in many lunchboxes, this timeless sandwich harmoniously unites protein-packed ingredients with complex carbohydrates, making it an ideal choice for a quick and nutritious meal that can be easily taken on-the-go.

Lentil Soup

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Pairing lentil soup with a medley of vegetables, drizzled with olive oil, and served alongside hearty whole-grain bread, can deliver a nutrient-dense meal that effectively balances essential macronutrients like protein and fiber, while also providing an abundance of micronutrients.

Stuffed Bell Peppers

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Transforming ordinary bell peppers into a hearty one-pan meal is as simple as filling them with a medley of wholesome ingredients. Start by stuffing the bell peppers with a combination of nutty brown rice, tender sautéed vegetables, and your choice of protein – either juicy chicken or savory ground beef. This approach not only results in a deliciously satisfying dish but also maximizes nutritional value through the inclusion of fiber-rich vegetables and lean proteins.

Salad with Grilled Chicken and Feta Cheese

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Elevate the humble salad by incorporating grilled chicken, crumbly feta cheese, and a rich vinaigrette dressing. The protein-rich chicken and creamy feta will provide a satisfying boost in calories, while the tangy vinaigrette adds a depth of flavor that complements the fresh greens perfectly.

Pesto Pasta

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Transform your lunchtime routine with a nutrient-dense fusion of flavors! Cook al dente pasta and combine it with the rich, herby essence of pesto sauce, the sweet and tangy charm of sun-dried tomatoes, and succulent grilled shrimp. This mouthwatering medley not only satisfies your appetite but also delivers a substantial boost to your protein, carb, and calorie intake – an ideal trifecta for a satisfying mid-day meal.

Grilled Chicken Caesar Salad

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Indulge in the timeless comfort of a grilled chicken Caesar salad, a satisfying and filling lunch choice that consistently delivers on its promise of rich flavor and satisfying satisfaction.

Meatball Sub

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When it comes to satisfying sandwiches, few options can match the hearty appeal of a classic meatball sub. This indulgent treat typically consists of succulent meatballs smothered in rich marinara sauce and melted mozzarella cheese, making for a filling and high-calorie meal that’s sure to hit the spot.

Pita Bread & Hummus

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Savoring a nutritious and filling lunch, pita bread smothered in creamy hummus and complemented by an assortment of crunchy vegetables, makes for a satisfying and substantial meal option.

Beef Chili

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Transform your kitchen into a one-pot wonderland by whipping up a hearty beef chili that’s packed with protein, complex carbs, and a boost of calories. To get started, simply combine ground beef, canned beans, savory chili seasoning, and some added veggies in a single pot, allowing the flavors to meld together in perfect harmony.


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A nutritious and delectable lunch choice can be found in sushi rolls composed of brown rice, creamy avocado, protein-rich tuna, and omega-boosting salmon. Not only do these ingredients combine to create a flavorful experience, but they also provide a satisfying dose of calories and essential nutrients.

Baked Ziti

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Savor the rich flavors of a comforting casserole by cooking ziti pasta to al dente perfection, then combining it with a savory blend of melted cheese, tangy marinara sauce, and hearty ground beef. This indulgent treat is sure to satisfy even the most discerning palate, offering a high-calorie meal that’s perfect for special occasions or a cozy night in.

Turkey Meatloaf

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A satisfying meal option that checks all the boxes – turkey meatloaf paired with crispy sweet potato wedges and crunchy green beans offers an impressive combination of calories, protein, and flavor. With each bite, you’ll experience a harmonious balance of savory and sweet notes that will leave you feeling full and content.


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Savory grilled meats paired with a medley of vegetables and served atop a bed of fluffy brown rice – this humble dish is surprisingly straightforward to prepare, yet satisfyingly filling. The combination of smoky chicken or beef, succulent veggies, and comforting grain makes for a well-rounded meal that’s sure to please even the pickiest eaters.

Chicken Alfredo Pasta

Indulge in the comfort of a satisfying lunch with a creamy and rich chicken Alfredo pasta dish. To create this delightful meal, start by cooking your favorite type of pasta to perfection. Then, add in some juicy grilled chicken for added protein and flavor. Finally, bring everything together with a decadent Alfredo sauce that’s sure to leave you feeling cozy and content.

Loaded Baked Potato

Indulge in the comforting warmth of a loaded baked potato by topping it with a generous dollop of creamy sour cream, a blend of sharp cheddar cheese and crispy bacon bits, and a sprinkle of fresh chives. This satisfying combination provides a substantial and energy-dense meal that’s sure to hit the spot.

Egg Salad Sandwich

Indulge in the creamy delight of an egg salad sandwich by combining hard-boiled eggs with a zesty blend of mayonnaise, Dijon mustard, and finely chopped pickled cucumbers. Layer the mixture between two soft slices of bread for a satisfying and filling meal that’s sure to hit the spot.

Sausage and Peppers Sandwich

For a delicious and satisfying lunch, try cooking sausages with sliced bell peppers and onions until the vegetables are tender and the sausages are nicely browned. Then, place the sausage mixture into a crusty hoagie roll to enjoy as is or add your favorite toppings.

Tofu Stir-Fry

For vegetarians, consider whipping up a delightful tofu stir-fry, teeming with a medley of colorful vegetables and a rich, savory sauce that pairs beautifully with fluffy rice or springy noodles.

Loaded Nachos

Savory indulgence is just a stack away. Combine richly flavored tortilla chips with the bold trio of seasoned ground beef, melted cheese, and tangy salsa. Add a dollop of creamy sour cream and a slice of velvety guacamole on top to create a satisfying lunch that’s sure to hit the spot.

Spinach and Bacon Salad

Pair the vibrant freshness of new spinach leaves with the satisfying crunch of crispy bacon, the richness of hard-boiled eggs, and a savory warmth from a bacon-infused dressing to create a calorie-dense salad that will leave you feeling satisfied.

Beef and Broccoli Bowl

Savor the simplicity of a timeless favorite as tender beef and crisp broccoli come together in a harmonious blend, bathed in a rich and velvety sauce that perfectly complements the fluffy texture of steamed rice.

Gyro Wrap

Indulge in a satisfying and filling meal by wrapping sliced gyro meat, juicy tomatoes, sweet onions, and creamy tzatziki sauce within the warmth of a soft pita bread, allowing each bite to be a perfect harmony of flavors and textures.

Chicken Pot Pie

Indulge in the warm, comforting flavors of a freshly baked homemade chicken pot pie, where juicy chicken, an assortment of colorful vegetables, and a rich, velvety sauce meld together in perfect harmony, nestled within a crispy, buttery pastry crust that simply melts in your mouth.

Teriyaki Salmon

Indulge in the rich flavors of grilled or pan-seared salmon fillets smothered in a savory teriyaki glaze, delivering a nutrient-dense and satisfying lunch option that’s packed with protein and omega-rich fatty acids.

Meat Lover’s Pizza

Indulge in the rich flavors of a meat lover’s pizza by topping it with an assortment of savory meats, including pepperoni, sausage, crispy bacon, and succulent ham. This hearty combination is sure to satisfy your cravings and leave you feeling fulfilled.

Chicken Quesadillas

Craft mouthwatering chicken quesadillas by harmoniously blending diced chicken, melted cheese, and a medley of your preferred toppings within crispy tortillas. As the filling cooks until golden brown and oozes with gooey cheesiness, you’ll be treated to a delightful fusion of flavors that’s sure to satisfy your cravings.

Tuna Melt

Indulge in the simplicity and delight of a classic tuna melt sandwich by combining fresh tuna salad with melted cheese on your preferred bread or roll. This easy-to-assemble snack is perfect for a quick lunch or afternoon pick-me-up.

Mediterranean Platter

Craft a satisfying and nutritious Mediterranean-inspired platter by combining the flavors and textures of grilled chicken, creamy hummus, crispy pita bread, briny olives, and an assortment of fresh vegetables. This harmonious blend will provide a filling and energy-dense lunch option that’s sure to please.

Loaded Baked Beans

Elevate a humble pot of baked beans by combining them with caramelized onions, ground beef, and a medley of seasonings. This hearty combination yields a calorie-dense meal that’s sure to satisfy your cravings. The rich flavors and textures will keep you full and focused throughout the day.

Looking for more creative ways to fuel up? Our comprehensive list of 37 high-calorie lunch ideas caters to diverse tastes, from comforting sandwiches to protein-packed salads, soups, and stews. Whether you’re a fitness enthusiast or just seeking a satisfying repast, there’s something on this list to tantalize your taste buds.

As you explore these innovative meal options, don’t forget the importance of a well-rounded, nutrient-dense diet in supporting your energy levels and workout performance.