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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.

Vegetable Omelet with Whole Wheat Toast
breakfast

Vegetable Omelet with Whole Wheat Toast

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

No ratings yet
22 min720 kcal·P52g·C77g·F19g
Herb-Crusted Lamb Chops with Roasted Root Vegetables
dinner

Herb-Crusted Lamb Chops with Roasted Root Vegetables

Tender lamb chops seasoned with Mediterranean herbs, served with roasted carrots, parsnips, and potatoes

No ratings yet
40 min627 kcal·P38g·C76g·F17g
Salmon Fillet with Sweet Potato and Green Beans
dinner

Salmon Fillet with Sweet Potato and Green Beans

Baked salmon fillet with omega-3 fatty acids, roasted sweet potato wedges, and sautéed green beans with garlic

No ratings yet
45 min926 kcal·P72g·C108g·F27g
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
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
Spicy Quinoa Chicken Bowl
lunch

Spicy Quinoa Chicken Bowl

A vibrant bowl filled with spiced quinoa, grilled chicken, and a medley of fresh vegetables, topped with a tangy yogurt sauce.

No ratings yet
35 min626 kcal·P47g·C63g·F21g
Spiced Lentil and Vegetable Bowl
lunch

Spiced Lentil and Vegetable Bowl

Protein-rich lentil bowl with roasted vegetables, brown rice, and a tahini-lemon dressing

No ratings yet
35 min682 kcal·P44g·C90g·F20g
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
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
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
Grilled Beef Sirloin with Sweet Potato and Green Beans
lunch

Grilled Beef Sirloin with Sweet Potato and Green Beans

Lean grilled beef sirloin steak served with roasted sweet potato and sautéed green beans in olive oil

No ratings yet
60 min1688 kcal·P180g·C74g·F71g
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
Herb-Crusted Cod with Farro and Roasted Root Vegetables
dinner

Herb-Crusted Cod with Farro and Roasted Root Vegetables

Pan-seared cod fillet with herb crust, served with nutty farro and roasted carrots, parsnips, and beets

No ratings yet
55 min996 kcal·P76g·C115g·F29g
Protein-Packed Banana Oatmeal Cookies
snack

Protein-Packed Banana Oatmeal Cookies

A delicious and chewy snack made with ripe bananas, oats, and protein powder, perfect for a quick energy boost.

No ratings yet
25 min639 kcal·P40g·C80g·F17g
Cottage Cheese Pancakes with Blueberries
breakfast

Cottage Cheese Pancakes with Blueberries

Fluffy cottage cheese pancakes topped with fresh blueberries and a drizzle of honey

No ratings yet
22 min490 kcal·P31g·C62g·F14g
Grilled Chicken Sandwich with Vegetable Sides
lunch

Grilled Chicken Sandwich with Vegetable Sides

Tender grilled chicken breast on whole grain bread with lettuce and tomato, served with carrot sticks and apple slices

No ratings yet
33 min720 kcal·P81g·C54g·F20g
Pan-Seared Salmon with Roasted Vegetables
dinner

Pan-Seared Salmon with Roasted Vegetables

Omega-3 rich salmon fillet with a light lemon glaze, served with colorful roasted broccoli and carrots

No ratings yet
30 min376 kcal·P29g·C39g·F13g
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
italian
dinner

Italian Pasta with White Fish and Spinach

Tender halibut and wilted spinach tossed with enriched pasta in a light olive oil and lemon sauce—a comforting Italian-inspired dinner perfect for pregnancy

No ratings yet
25 min957 kcal·P70g·C71g·F43g
Turkey Breast with Sweet Potato and Roasted Almonds
afternoon_snack

Turkey Breast with Sweet Potato and Roasted Almonds

Lean turkey breast paired with roasted sweet potato and crunchy roasted almonds for sustained energy

No ratings yet
45 min687 kcal·P69g·C31g·F34g
Veggie-Packed Egg Scramble with Whole Wheat Toast
breakfast

Veggie-Packed Egg Scramble with Whole Wheat Toast

A nutritious scramble with eggs, spinach, mushrooms, and bell peppers served with whole wheat toast and a side of fresh berries

No ratings yet
22 min603 kcal·P39g·C70g·F21g
Baked Turkey Meatballs with Zucchini Noodles and Light Tomato Sauce
dinner

Baked Turkey Meatballs with Zucchini Noodles and Light Tomato Sauce

Tender ground turkey meatballs served with spiralized zucchini noodles and a light, fresh tomato-basil sauce

No ratings yet
29 min301 kcal·P12g·C43g·F10g
Savory Protein-Packed Quinoa Bowl
snack

Savory Protein-Packed Quinoa Bowl

A delicious and nutritious snack featuring protein-rich quinoa, mixed vegetables, and a creamy avocado dressing, perfect for keeping energy levels high.

No ratings yet
15 min626 kcal·P47g·C62g·F21g
Turkey and Vegetable Sandwich with Greek Salad
lunch

Turkey and Vegetable Sandwich with Greek Salad

Sliced turkey breast on whole grain bread with fresh vegetables, served alongside a crisp Greek salad with feta cheese and olives

No ratings yet
12 min650 kcal·P47g·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.