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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.

Baked Salmon with Asparagus and New Potatoes
dinner

Baked Salmon with Asparagus and New Potatoes

Herb-crusted salmon fillet with roasted asparagus and boiled new potatoes with lemon butter

No ratings yet
25 min463 kcal·P40g·C46g·F13g
Protein-Packed Oatmeal with Berries and Greek Yogurt
breakfast

Protein-Packed Oatmeal with Berries and Greek Yogurt

Creamy oatmeal topped with fresh berries, Greek yogurt, and a drizzle of honey

No ratings yet
12 min529 kcal·P42g·C55g·F18g
Tuna and White Bean Salad Sandwich
lunch

Tuna and White Bean Salad Sandwich

Flaked tuna mixed with white beans, celery, red onion, and light mayo on whole grain bread, served with a side of carrot sticks

No ratings yet
8 min605 kcal·P44g·C60g·F20g
Baked Tilapia with Roasted Vegetables and Brown Rice
dinner

Baked Tilapia with Roasted Vegetables and Brown Rice

Herb-seasoned baked tilapia fillet served with fluffy brown rice and a medley of roasted zucchini, carrots, and cherry tomatoes

No ratings yet
47 min536 kcal·P41g·C55g·F18g
Oatmeal with Peaches and Almonds
breakfast

Oatmeal with Peaches and Almonds

Warm oatmeal with fresh peaches, almonds, and a touch of cinnamon for a light and nutritious breakfast

No ratings yet
12 min284 kcal·P18g·C29g·F12g
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 Banana Oat Cookies
snack

Protein-Packed Banana Oat Cookies

Delicious and chewy cookies made with ripe bananas, oats, and protein powder, perfect for a nutritious snack.

No ratings yet
30 min639 kcal·P40g·C80g·F17g
Mediterranean Quinoa Chicken Bowl
lunch

Mediterranean Quinoa Chicken Bowl

Grilled chicken breast with quinoa, roasted vegetables, and tahini dressing

No ratings yet
40 min705 kcal·P44g·C89g·F20g
tuna and white bean mediterranean salad
lunch

tuna and white bean mediterranean salad

Protein-rich salad with tuna, white beans, vegetables, and whole grain bread

No ratings yet
17 min579 kcal·P42g·C65g·F16g
Cottage Cheese Pancakes with Berries
breakfast

Cottage Cheese Pancakes with Berries

Fluffy cottage cheese-based pancakes topped with fresh mixed berries and a drizzle of honey, providing a protein-rich start to the day

No ratings yet
22 min515 kcal·P32g·C64g·F14g
Lentil and Vegetable Soup with Whole Grain Crackers
lunch

Lentil and Vegetable Soup with Whole Grain Crackers

Hearty lentil-based soup with carrots, celery, and spinach, topped with a drizzle of olive oil, served with whole grain crackers

No ratings yet
40 min448 kcal·P16g·C61g·F15g
Pan-Seared Beef Tenderloin with Garlic Mashed Potatoes and Steamed Asparagus
dinner

Pan-Seared Beef Tenderloin with Garlic Mashed Potatoes and Steamed Asparagus

Tender beef tenderloin steak with herbs, served with creamy garlic mashed potatoes and fresh steamed asparagus with lemon

No ratings yet
45 min603 kcal·P38g·C77g·F17g
Greek Yogurt Berry Protein Bowl
breakfast

Greek Yogurt Berry Protein Bowl

Creamy Greek yogurt topped with mixed berries, granola, and a drizzle of honey

No ratings yet
5 min569 kcal·P52g·C59g·F16g
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
Chicken and Vegetable Fried Rice with Edamame
lunch

Chicken and Vegetable Fried Rice with Edamame

Golden fried rice with tender diced chicken, mixed vegetables, and edamame, lightly seasoned with low-sodium soy sauce and sesame oil

No ratings yet
30 min737 kcal·P82g·C54g·F20g
lentil and chickpea curry with basmati rice
lunch

lentil and chickpea curry with basmati rice

Hearty protein-rich curry with red lentils and chickpeas served over fluffy basmati rice

No ratings yet
40 min766 kcal·P60g·C91g·F22g
Baked White Fish with Quinoa and Steamed Broccoli
dinner

Baked White Fish with Quinoa and Steamed Broccoli

Tender white fish fillet seasoned with herbs and lemon, served with fluffy quinoa and fresh steamed broccoli

No ratings yet
25 min610 kcal·P38g·C75g·F17g
Spinach and Mushroom Omelet with Whole Grain Toast
breakfast

Spinach and Mushroom Omelet with Whole Grain Toast

Fluffy three-egg omelet filled with sautéed spinach and mushrooms, served with whole grain toast and a side of fresh orange slices

No ratings yet
20 min509 kcal·P32g·C64g·F14g
Spinach and Mushroom Omelet with Whole Wheat Toast
breakfast

Spinach and Mushroom Omelet with Whole Wheat Toast

A fluffy 2-egg omelet filled with sautéed spinach and mushrooms, served with whole wheat toast and a small portion of berries

No ratings yet
22 min425 kcal·P32g·C43g·F15g
protein-rich cottage cheese bowl with granola and fruit
breakfast

protein-rich cottage cheese bowl with granola and fruit

High-protein cottage cheese topped with homemade granola, fresh berries, and a drizzle of honey

No ratings yet
25 min847 kcal·P64g·C86g·F29g
Smoked Turkey Sausage Breakfast Bowl with Whole Grain Toast
breakfast

Smoked Turkey Sausage Breakfast Bowl with Whole Grain Toast

Lean smoked turkey sausage with scrambled eggs, diced bell peppers, and mushrooms served with whole grain toast and a side of fresh fruit

No ratings yet
22 min518 kcal·P32g·C63g·F14g
Shrimp and Brown Rice Bowl with Stir-Fried Vegetables
lunch

Shrimp and Brown Rice Bowl with Stir-Fried Vegetables

Succulent shrimp stir-fried with bell peppers, broccoli, and snap peas served over fluffy brown rice with ginger-garlic sauce

No ratings yet
65 min717 kcal·P44g·C89g·F20g
Shrimp and Avocado Salad Wrap
lunch

Shrimp and Avocado Salad Wrap

Whole wheat tortilla filled with grilled shrimp, fresh avocado, mixed greens, cherry tomatoes, cucumber, and a light lemon vinaigrette

No ratings yet
20 min819 kcal·P54g·C108g·F24g
Teriyaki Turkey Breast with Quinoa and Green Beans
dinner

Teriyaki Turkey Breast with Quinoa and Green Beans

Lean turkey breast glazed with a light teriyaki sauce, served with protein-rich quinoa and steamed green beans

No ratings yet
25 min728 kcal·P72g·C79g·F15g

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.