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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.

Tuna and White Bean Salad Wrap with Vegetables
lunch

Tuna and White Bean Salad Wrap with Vegetables

Canned tuna mixed with white beans, diced celery, and light mayo, wrapped in whole wheat tortillas with lettuce, tomato, and cucumber

No ratings yet
12 min787 kcal·P57g·C76g·F26g
Protein-Packed Greek Yogurt Parfait
snack

Protein-Packed Greek Yogurt Parfait

A delicious and nutritious parfait made with Greek yogurt, fresh fruits, and a sprinkle of granola, perfect for a satisfying snack.

No ratings yet
10 min626 kcal·P47g·C62g·F21g
Almond Butter Toast with Egg and Berries
breakfast

Almond Butter Toast with Egg and Berries

Whole wheat toast topped with almond butter, a soft-boiled egg, fresh blueberries, and a drizzle of honey

No ratings yet
15 min605 kcal·P38g·C76g·F17g
Greek Yogurt Bowl with Almonds and Blueberries
afternoon_snack

Greek Yogurt Bowl with Almonds and Blueberries

Creamy Greek yogurt topped with crunchy raw almonds, fresh blueberries, and a light drizzle of honey for a balanced protein-rich snack

No ratings yet
2 min247 kcal·P31g·C35g·F16g
Quinoa Coconut Breakfast Porridge
breakfast

Quinoa Coconut Breakfast Porridge

Creamy quinoa porridge with coconut milk, topped with pumpkin seeds, fresh blueberries, and warm cinnamon — a nutrient-dense, pregnancy-friendly breakfast providing complete protein, healthy fats, and antioxidants

No ratings yet
25 min814 kcal·P22g·C75g·F65g
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
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
Pork Tenderloin with Quinoa Pilaf and Roasted Vegetables
lunch

Pork Tenderloin with Quinoa Pilaf and Roasted Vegetables

Lean pork tenderloin seasoned with herbs, served with fluffy quinoa pilaf and colorful roasted vegetables

No ratings yet
55 min1019 kcal·P75g·C101g·F33g
Grilled Shrimp and Orzo Pasta Salad
lunch

Grilled Shrimp and Orzo Pasta Salad

Succulent grilled shrimp tossed with orzo pasta, cherry tomatoes, bell peppers, fresh basil, and lemon vinaigrette

No ratings yet
27 min638 kcal·P51g·C76g·F19g
Scrambled Eggs with Whole Wheat Toast and Avocado
breakfast

Scrambled Eggs with Whole Wheat Toast and Avocado

Fluffy scrambled eggs with creamy avocado and whole wheat toast, topped with fresh tomato slices

No ratings yet
18 min528 kcal·P40g·C54g·F18g
Baked Pork Tenderloin with Sweet Potato and Broccoli
dinner

Baked Pork Tenderloin with Sweet Potato and Broccoli

Tender baked pork loin seasoned with herbs, served with roasted sweet potato cubes and steamed broccoli florets

No ratings yet
40 min463 kcal·P34g·C45g·F15g
Salmon Teriyaki Bowl with Sweet Potato
lunch

Salmon Teriyaki Bowl with Sweet Potato

Grilled salmon glazed with teriyaki sauce served over brown rice with roasted sweet potato and steamed broccoli

No ratings yet
45 min1195 kcal·P87g·C115g·F39g
Beef and Egg Fried Rice with Whey Protein
lunch

Beef and Egg Fried Rice with Whey Protein

Protein-rich fried rice featuring lean beef sirloin, whole eggs, and whey protein powder mixed into fluffy white rice with fresh vegetables and a drizzle of olive oil

No ratings yet
25 min1733 kcal·P152g·C108g·F75g
Oatmeal with Almond Butter and Banana
breakfast

Oatmeal with Almond Butter and Banana

Warm steel-cut oatmeal topped with creamy almond butter, sliced banana, and a drizzle of honey for a satisfying and nutritious morning meal

No ratings yet
35 min525 kcal·P40g·C54g·F18g
Baked Cod with Roasted Sweet Potato and Green Beans
dinner

Baked Cod with Roasted Sweet Potato and Green Beans

Mild, flaky baked cod fillet with naturally sweet roasted sweet potato and tender green beans for a gentle, nutritious dinner

No ratings yet
35 min610 kcal·P42g·C45g·F29g
Spinach and Feta Omelet with Whole Grain Toast
breakfast

Spinach and Feta Omelet with Whole Grain Toast

Fluffy omelet filled with fresh spinach, feta cheese, and mushrooms, served with whole grain toast and a side of fresh berries

No ratings yet
22 min696 kcal·P52g·C69g·F23g
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
Baked Cod with Roasted Vegetables and Quinoa
dinner

Baked Cod with Roasted Vegetables and Quinoa

Tender baked cod fillet seasoned with lemon and herbs, served with roasted broccoli and zucchini, and fluffy quinoa pilaf

No ratings yet
35 min546 kcal·P61g·C40g·F15g
Mediterranean Lentil and Vegetable Bowl with Grilled Chicken
lunch

Mediterranean Lentil and Vegetable Bowl with Grilled Chicken

Protein-packed lentil bowl with grilled chicken breast, cherry tomatoes, cucumber, feta cheese, and tahini dressing

No ratings yet
33 min620 kcal·P46g·C62g·F20g
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
Turkey Meatball Pasta with Marinara Sauce
lunch

Turkey Meatball Pasta with Marinara Sauce

Lean ground turkey meatballs served over whole wheat pasta with marinara sauce, topped with parmesan cheese and fresh basil

No ratings yet
35 min731 kcal·P44g·C88g·F20g
Smoked Salmon and Cream Cheese Bagel with Fresh Fruit
breakfast

Smoked Salmon and Cream Cheese Bagel with Fresh Fruit

Toasted whole grain bagel topped with cream cheese, smoked salmon, capers, red onion, and fresh berries on the side

No ratings yet
11 min782 kcal·P57g·C83g·F21g
Buckwheat Pancakes with Greek Yogurt and Berries
breakfast

Buckwheat Pancakes with Greek Yogurt and Berries

Fluffy buckwheat pancakes topped with creamy Greek yogurt, fresh mixed berries, and a drizzle of honey

No ratings yet
22 min524 kcal·P41g·C54g·F18g
Egg and Ham Salad Sandwich with Vegetables
lunch

Egg and Ham Salad Sandwich with Vegetables

Hearty sandwich with chopped hard-boiled eggs, diced ham, and fresh vegetables on whole grain bread, served with a side of carrot sticks and hummus

No ratings yet
10 min896 kcal·P67g·C90g·F30g

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.