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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.

556 recipes in this category.

Pan-Seared Cod with Creamed Spinach, Brussels Sprouts, and Rice
dinner

Pan-Seared Cod with Creamed Spinach, Brussels Sprouts, and Rice

Tender pan-seared cod fillet with creamy spinach sauce, roasted Brussels sprouts, and white rice

No ratings yet
50 min1470 kcal·P133g·C103g·F61g
Beef Stir-Fry Bowl with Rice
lunch

Beef Stir-Fry Bowl with Rice

Lean beef sirloin stir-fried with bell peppers and onions over white rice, finished with soy sauce

No ratings yet
20 min1221 kcal·P112g·C89g·F44g
Turkey and Avocado Wrap with Quinoa Salad
lunch

Turkey and Avocado Wrap with Quinoa Salad

Whole wheat wrap filled with sliced turkey breast, avocado, lettuce, and tomato, served with a side quinoa salad

No ratings yet
12 min647 kcal·P63g·C62g·F14g
Black Bean and Quinoa Buddha Bowl
lunch

Black Bean and Quinoa Buddha Bowl

Nutritious plant-based bowl with black beans, quinoa, avocado, and tahini dressing

No ratings yet
25 min543 kcal·P43g·C65g·F16g
Mediterranean Chickpea Salad Wrap
lunch

Mediterranean Chickpea Salad Wrap

Whole wheat wrap filled with seasoned chickpeas, fresh vegetables, feta cheese, and a tahini dressing for a satisfying Mediterranean-inspired lunch

No ratings yet
20 min730 kcal·P45g·C89g·F20g
Grilled Chicken Caesar Wrap with Vegetables
lunch

Grilled Chicken Caesar Wrap with Vegetables

Tender grilled chicken breast wrapped in a whole wheat tortilla with crisp lettuce, parmesan cheese, and a light Caesar dressing, served with fresh vegetables

No ratings yet
25 min629 kcal·P47g·C63g·F21g
Baked Cod with Roasted Root Vegetables and Lentil Pilaf
dinner

Baked Cod with Roasted Root Vegetables and Lentil Pilaf

Herb-crusted cod fillet with roasted carrots and parsnips, served alongside a protein-rich red lentil pilaf with onions and spices

No ratings yet
50 min976 kcal·P73g·C108g·F27g
Greek Yogurt Almond Berry Bowl
afternoon_snack

Greek Yogurt Almond Berry Bowl

A quick, protein-rich snack combining creamy Greek yogurt, crunchy almonds, and fresh blueberries for a perfect afternoon pick-me-up

No ratings yet
2 min270 kcal·P22g·C22g·F12g
Pan-Seared Cod with Brown Rice and Roasted Broccoli
dinner

Pan-Seared Cod with Brown Rice and Roasted Broccoli

Delicate pan-seared Atlantic cod fillet with nutty brown rice and roasted broccoli florets, finished with a drizzle of olive oil

No ratings yet
40 min890 kcal·P77g·C96g·F20g
Baked Chicken Thighs with Sweet Potato Mash and Steamed Broccoli
dinner

Baked Chicken Thighs with Sweet Potato Mash and Steamed Broccoli

Juicy herb-seasoned chicken thighs with creamy sweet potato mash and fresh broccoli

No ratings yet
40 min659 kcal·P50g·C76g·F18g
Turkey and Black Bean Burrito Bowl
dinner

Turkey and Black Bean Burrito Bowl

Seasoned ground turkey with black beans, brown rice, avocado, and fresh salsa in a hearty bowl

No ratings yet
30 min876 kcal·P65g·C86g·F29g
Quinoa & Grilled Chicken Salad with Citrus Dressing
lunch

Quinoa & Grilled Chicken Salad with Citrus Dressing

A refreshing salad made with organic quinoa, grilled chicken breast, seasonal vegetables, and a zesty citrus dressing, packed with nutrients to support your health.

No ratings yet
35 min742 kcal·P56g·C74g·F25g
Savory Quinoa and Roasted Vegetable Bowl
snack

Savory Quinoa and Roasted Vegetable Bowl

A nutritious and satisfying bowl filled with organic quinoa, seasonal roasted vegetables, and grilled chicken, drizzled with a tangy lemon dressing. Perfect for a healthy snack to fuel your day!

No ratings yet
45 min600 kcal·P45g·C60g·F20g
Protein Pancakes with Almond Butter and Banana
breakfast

Protein Pancakes with Almond Butter and Banana

Fluffy protein pancakes topped with almond butter, sliced banana, and a drizzle of honey for a nutritious and satisfying breakfast

No ratings yet
22 min738 kcal·P55g·C83g·F20g
Bison Burger Bowl with Quinoa and Roasted Vegetables
lunch

Bison Burger Bowl with Quinoa and Roasted Vegetables

Lean ground bison patty served over quinoa with roasted mixed vegetables and tahini dressing

No ratings yet
45 min804 kcal·P60g·C90g·F22g
Grilled Turkey Burger with Sweet Potato Fries
lunch

Grilled Turkey Burger with Sweet Potato Fries

Lean ground turkey patty on a whole wheat bun topped with lettuce, tomato, and Greek yogurt sauce, served with crispy baked sweet potato fries and a side salad

No ratings yet
40 min802 kcal·P58g·C87g·F22g
Pan-Seared Duck Breast with Wild Rice and Roasted Brussels Sprouts
dinner

Pan-Seared Duck Breast with Wild Rice and Roasted Brussels Sprouts

Succulent duck breast with crispy skin served alongside nutty wild rice and roasted Brussels sprouts with balsamic glaze

No ratings yet
60 min750 kcal·P59g·C88g·F22g
Protein-Packed Oatmeal with Berries and Nuts
breakfast

Protein-Packed Oatmeal with Berries and Nuts

Hearty oatmeal topped with mixed berries, almonds, and a protein boost from Greek yogurt

No ratings yet
15 min655 kcal·P43g·C85g·F19g
Tuna and White Bean Salad with Whole Grain Crackers
lunch

Tuna and White Bean Salad with Whole Grain Crackers

Protein-packed tuna salad with white beans, fresh vegetables, and a light lemon vinaigrette, served with whole grain crackers

No ratings yet
10 min689 kcal·P81g·C54g·F20g
Quinoa Chicken Bowl with Seasonal Veggies
lunch

Quinoa Chicken Bowl with Seasonal Veggies

A nutritious quinoa bowl topped with grilled chicken, seasonal vegetables, and a light lemon vinaigrette, packed with essential vitamins and minerals.

No ratings yet
35 min742 kcal·P56g·C74g·F25g
Sausage and Egg Breakfast Scramble
breakfast

Sausage and Egg Breakfast Scramble

Hearty scrambled eggs with lean sausage, whole wheat toast, and fresh berries on the side

No ratings yet
15 min496 kcal·P32g·C63g·F14g
Lentil and Vegetable Curry with Quinoa
dinner

Lentil and Vegetable Curry with Quinoa

Hearty red lentil curry with mixed vegetables served over fluffy quinoa

No ratings yet
35 min433 kcal·P32g·C42g·F14g
Protein-Packed Oatmeal Bowl
breakfast

Protein-Packed Oatmeal Bowl

A hearty bowl of oatmeal topped with Greek yogurt, mixed berries, and a sprinkle of nuts for a balanced start to the day.

No ratings yet
15 min631 kcal·P40g·C79g·F18g
Grilled Chicken Pita with Hummus and Vegetable Salad
lunch

Grilled Chicken Pita with Hummus and Vegetable Salad

Grilled marinated chicken breast served in whole wheat pita bread with creamy hummus, fresh lettuce, tomatoes, and cucumbers, accompanied by a Mediterranean vegetable salad

No ratings yet
35 min648 kcal·P48g·C63g·F21g

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.