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High-protein recipes

high-protein

High-protein recipes built to deliver at least 25g of protein per serving — the threshold most studies use for muscle protein synthesis after a meal. Each recipe lists protein in grams up front, alongside calories, carbs, fat, and total time. Use them to fill the gap between training sessions, build a cutting menu, or simply make hunger easier to manage during the day.

613 recipes in this category.

Protein-Packed Quinoa Bowl
breakfast

Protein-Packed Quinoa Bowl

A nutritious bowl filled with quinoa, grilled chicken, and fresh vegetables, perfect for a balanced breakfast.

No ratings yet
45 min4530 kcal·P372g·C496g·F158g
Greek Yogurt Parfait with Berries and Granola
snack

Greek Yogurt Parfait with Berries and Granola

A delicious and nutritious Greek yogurt parfait layered with fresh berries and crunchy granola, perfect for a satisfying snack.

No ratings yet
10 min639 kcal·P40g·C80g·F17g
Vietnamese Beef Banh Mi Bowl
lunch

Vietnamese Beef Banh Mi Bowl

Marinated beef with pickled vegetables, cilantro, and crispy shallots over rice

No ratings yet
35 min985 kcal·P72g·C107g·F27g
Oatmeal with Berries and Almonds
breakfast

Oatmeal with Berries and Almonds

Creamy oatmeal topped with fresh berries, sliced almonds, and a drizzle of honey for a nutritious morning start

No ratings yet
13 min454 kcal·P36g·C47g·F16g
Protein Pancakes with Greek Yogurt and Berries
breakfast

Protein Pancakes with Greek Yogurt and Berries

Fluffy protein-enriched pancakes topped with Greek yogurt, fresh berries, and a drizzle of honey

No ratings yet
22 min1170 kcal·P123g·C123g·F21g
Protein Pancakes with Berries and Greek Yogurt
breakfast

Protein Pancakes with Berries and Greek Yogurt

Fluffy protein-enriched pancakes topped with fresh berries, Greek yogurt, and a drizzle of honey

No ratings yet
22 min404 kcal·P47g·C57g·F16g
Sustainable Salmon Quinoa Bowl
dinner

Sustainable Salmon Quinoa Bowl

A nutritious bowl filled with grilled sustainable salmon, quinoa, and a medley of colorful vegetables, drizzled with a lemon-tahini dressing, perfect for supporting your health goals.

No ratings yet
35 min700 kcal·P52g·C70g·F23g
Hard-Boiled Eggs with Cheddar Cheese and Almonds
afternoon_snack

Hard-Boiled Eggs with Cheddar Cheese and Almonds

Protein-rich snack with hard-boiled eggs, sharp cheddar cheese, and roasted almonds

No ratings yet
17 min457 kcal·P26g·C8g·F37g
Vegetable Frittata with Whole Wheat Toast
breakfast

Vegetable Frittata with Whole Wheat Toast

Fluffy egg-based frittata loaded with spinach, mushrooms, and tomatoes, served with whole wheat toast and a side of fresh berries

No ratings yet
25 min369 kcal·P14g·C52g·F13g
Baked Tilapia with Basmati Rice and Sautéed Vegetables
lunch

Baked Tilapia with Basmati Rice and Sautéed Vegetables

Flaky white fish served over fluffy basmati rice with fresh spinach and tomatoes

No ratings yet
20 min1134 kcal·P74g·C146g·F27g
Baked Tofu Teriyaki with Brown Rice and Steamed Vegetables
dinner

Baked Tofu Teriyaki with Brown Rice and Steamed Vegetables

Crispy baked tofu glazed with homemade teriyaki sauce, served over brown rice with colorful steamed vegetables

No ratings yet
50 min636 kcal·P50g·C74g·F18g
Savory Spinach and Quinoa Bowl with Salmon
breakfast

Savory Spinach and Quinoa Bowl with Salmon

A nutritious and hearty breakfast bowl featuring quinoa, spinach, and grilled salmon, packed with protein and iron, while being mindful of high blood pressure.

No ratings yet
30 min917 kcal·P69g·C92g·F31g
Vegetable and Cheese Egg Scramble with Whole Wheat Toast
breakfast

Vegetable and Cheese Egg Scramble with Whole Wheat Toast

Fluffy scrambled eggs with sautéed vegetables, cheddar cheese, and whole wheat toast with butter

No ratings yet
22 min492 kcal·P36g·C47g·F16g
Grilled Chicken Breast with Quinoa and Roasted Vegetables
lunch

Grilled Chicken Breast with Quinoa and Roasted Vegetables

Herb-marinated grilled chicken served with fluffy quinoa and colorful roasted vegetables

No ratings yet
65 min965 kcal·P77g·C98g·F33g
Shakshuka with Whole Wheat Pita
breakfast

Shakshuka with Whole Wheat Pita

Middle Eastern eggs poached in spiced tomato sauce, served with warm whole wheat pita bread

No ratings yet
15 min604 kcal·P25g·C85g·F21g
protein-rich scrambled tofu with whole grain toast
breakfast

protein-rich scrambled tofu with whole grain toast

Savory scrambled tofu with nutritional yeast and vegetables served with multigrain toast and avocado

No ratings yet
22 min649 kcal·P50g·C75g·F18g
Turkey and Lentil Power Bowl
lunch

Turkey and Lentil Power Bowl

Lean ground turkey with red lentils, roasted vegetables, and tahini dressing over mixed greens

No ratings yet
35 min591 kcal·P43g·C64g·F16g
Baked Cod with Sweet Potato and Green Beans
dinner

Baked Cod with Sweet Potato and Green Beans

Flaky baked cod fillet with herbs and lemon, served with roasted sweet potato cubes and sautéed green beans

No ratings yet
37 min800 kcal·P75g·C64g·F26g
Quinoa and Black Bean Stuffed Bell Peppers
dinner

Quinoa and Black Bean Stuffed Bell Peppers

Colorful bell peppers stuffed with a savory mixture of quinoa, black beans, corn, and spices, topped with avocado and fresh cilantro.

No ratings yet
50 min640 kcal·P41g·C83g·F18g
Veggie and Cheese Omelet with Whole Wheat Toast
breakfast

Veggie and Cheese Omelet with Whole Wheat Toast

Fluffy three-egg omelet filled with sautéed mushrooms, bell peppers, and cheddar cheese, served with whole wheat toast and butter

No ratings yet
18 min598 kcal·P38g·C77g·F17g
Tofu and Seafood Stir-Fry Noodle Bowl
lunch

Tofu and Seafood Stir-Fry Noodle Bowl

A vibrant Asian noodle dish featuring silky tofu, shrimp, and fresh vegetables in a savory sauce. Light, balanced, and packed with protein.

No ratings yet
33 min953 kcal·P71g·C108g·F27g
Baked Cod with Asparagus and Roasted Potatoes
dinner

Baked Cod with Asparagus and Roasted Potatoes

Flaky white fish seasoned with lemon and herbs, served with tender asparagus and crispy roasted potatoes

No ratings yet
50 min830 kcal·P51g·C102g·F23g
Baked Salmon with Bok Choy and Ginger Sauce
dinner

Baked Salmon with Bok Choy and Ginger Sauce

Pan-seared salmon fillet with steamed bok choy and aromatic ginger-soy glaze

No ratings yet
35 min827 kcal·P62g·C92g·F23g
Lentil and Rice Bowl with Fresh Vegetables
lunch

Lentil and Rice Bowl with Fresh Vegetables

Nutritious combination of lentils and rice with fresh carrots and tomatoes for a satisfying, protein-rich lunch

No ratings yet
40 min715 kcal·P33g·C120g·F13g

What makes these high protein recipes different?

High-protein recipes on Melio are filtered by per-serving grams, not per-100g percentages, which is what actually matters for satiety and recovery. Protein values come from USDA-style reference data computed against the ingredient grams; complete-protein sources (animal protein, soy, dairy) and combined plant-protein recipes (legumes + grains) are both eligible. Recipes that hit a high protein percentage but a low absolute grams-per-serving (a salad with two ounces of chicken, for example) do not qualify.