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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.

Protein-Packed Veggie Scramble
breakfast

Protein-Packed Veggie Scramble

Fluffy egg whites scrambled with colorful vegetables, served with whole grain toast and avocado

No ratings yet
22 min618 kcal·P52g·C59g·F16g
Baked Sirloin Steak with Roasted Root Vegetables
dinner

Baked Sirloin Steak with Roasted Root Vegetables

Lean sirloin steak seasoned with herbs and spices, served with roasted root vegetables including parsnips and beets for a hearty dinner

No ratings yet
40 min461 kcal·P34g·C45g·F15g
Mini Beef and Vegetable Meatballs with Pasta
dinner

Mini Beef and Vegetable Meatballs with Pasta

Small, tender beef meatballs with hidden vegetables served with kid-friendly pasta shapes

No ratings yet
35 min546 kcal·P61g·C40g·F15g
Pan-Seared Turkey Breast with Roasted Root Vegetables and Quinoa
dinner

Pan-Seared Turkey Breast with Roasted Root Vegetables and Quinoa

Juicy pan-seared turkey breast with a garlic herb crust, served alongside roasted carrots and parsnips with fluffy quinoa

No ratings yet
45 min765 kcal·P58g·C88g·F22g
Turkey Teriyaki Bowl with Brown Rice
dinner

Turkey Teriyaki Bowl with Brown Rice

Lean turkey breast with teriyaki-inspired seasoning, served over brown rice with steamed broccoli and aromatic ginger and garlic

No ratings yet
20 min1141 kcal·P128g·C72g·F38g
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
Grilled Pork Tenderloin Sandwich with Sweet Potato Fries
lunch

Grilled Pork Tenderloin Sandwich with Sweet Potato Fries

Lean grilled pork tenderloin on whole grain bread with lettuce, tomato, and mustard, served with baked sweet potato fries and a side salad

No ratings yet
40 min690 kcal·P51g·C67g·F22g
Turkey and Hummus Wrap with Sweet Potato Wedges
lunch

Turkey and Hummus Wrap with Sweet Potato Wedges

Whole wheat wrap filled with lean turkey, hummus, and fresh vegetables, served with baked sweet potato wedges

No ratings yet
40 min777 kcal·P57g·C84g·F21g
Grilled Tilapia with Quinoa and Roasted Vegetables
lunch

Grilled Tilapia with Quinoa and Roasted Vegetables

Seasoned grilled tilapia fillet paired with fluffy quinoa and colorful roasted bell peppers and zucchini

No ratings yet
32 min746 kcal·P46g·C82g·F24g
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
Miso-Glazed Tofu Steaks with Brown Rice and Asian Vegetables
dinner

Miso-Glazed Tofu Steaks with Brown Rice and Asian Vegetables

Pan-seared extra-firm tofu with savory miso glaze, served with brown rice and stir-fried Asian vegetables

No ratings yet
45 min891 kcal·P70g·C104g·F26g
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
Baked Cod with Quinoa Pilaf and Roasted Brussels Sprouts
dinner

Baked Cod with Quinoa Pilaf and Roasted Brussels Sprouts

Flaky baked cod fillet with herb seasoning, served with fluffy quinoa pilaf and crispy roasted Brussels sprouts

No ratings yet
35 min976 kcal·P73g·C108g·F27g
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
Baked Salmon with Sweet Potato and Broccoli
dinner

Baked Salmon with Sweet Potato and Broccoli

Pan-seared salmon fillet with roasted sweet potato wedges and steamed broccoli

No ratings yet
50 min579 kcal·P43g·C57g·F19g
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
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
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
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
French Toast with Berries and Greek Yogurt
breakfast

French Toast with Berries and Greek Yogurt

Golden-brown French toast topped with fresh mixed berries and creamy Greek yogurt

No ratings yet
22 min716 kcal·P54g·C81g·F20g
protein-rich breakfast burrito with black beans
breakfast

protein-rich breakfast burrito with black beans

Hearty breakfast burrito with scrambled eggs, black beans, cheese, and avocado in a whole wheat tortilla

No ratings yet
18 min675 kcal·P50g·C76g·F19g
Grilled Turkey Breast with Farro and Roasted Vegetables
lunch

Grilled Turkey Breast with Farro and Roasted Vegetables

Tender grilled turkey breast seasoned with herbs, served with nutty farro grain and a colorful medley of roasted zucchini, carrots, and bell peppers

No ratings yet
50 min768 kcal·P60g·C81g·F27g
Baked Salmon with Herb Rice and Green Beans
dinner

Baked Salmon with Herb Rice and Green Beans

Oven-baked salmon fillet with fragrant herb rice and tender steamed green beans

No ratings yet
35 min839 kcal·P65g·C87g·F29g
Smoked Salmon and Cream Cheese Bagel with Berries
breakfast

Smoked Salmon and Cream Cheese Bagel with Berries

A delicious and protein-rich breakfast featuring smoked salmon and cream cheese on a whole wheat bagel, served with fresh mixed berries and a side of Greek yogurt

No ratings yet
8 min641 kcal·P49g·C65g·F22g

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.