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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.

550 recipes in this category.

Quinoa & Black Bean Bowl with Avocado

A nutritious and filling quinoa and black bean bowl topped with fresh avocado and a zesty lime dressing. Perfectly balanced for protein, healthy fats, and complex carbs.

30 min503 kcal·P31g·C63g·F14g

Mediterranean Tuna Pasta Bowl

Whole wheat pasta with canned tuna, cherry tomatoes, kalamata olives, cucumber, feta cheese, and a light lemon-olive oil dressing

22 min865 kcal·P54g·C108g·F24g

Tuna Salad Sandwich with Vegetables

Classic tuna salad made with canned tuna, celery, and a light dressing, served on whole wheat bread with fresh lettuce, tomato, and cucumber

10 min633 kcal·P46g·C61g·F20g

Grilled Lean Beef Steak with Sweet Potato and Green Beans

Tender grilled lean beef steak seasoned with herbs, served with roasted sweet potato wedges and steamed green beans

45 min855 kcal·P62g·C93g·F23g

Pan-Roasted Steak with Roasted Vegetables

Lean grilled steak served with roasted potatoes and green beans, a balanced and flavorful dinner rich in protein and essential nutrients

45 min411 kcal·P32g·C43g·F14g

Vietnamese Beef Banh Mi Bowl

Marinated beef with pickled vegetables, cilantro, and crispy shallots over rice

35 min985 kcal·P72g·C107g·F27g

lentil and chickpea curry with basmati rice

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

40 min766 kcal·P60g·C91g·F22g

Beef and Quinoa Power Bowl

Lean ground beef with cooked quinoa, roasted bell peppers, black beans, and a tahini dressing, topped with fresh cilantro

33 min855 kcal·P62g·C93g·F23g

Baked White Fish with Brown Rice and Steamed Broccoli

Light yet satisfying dinner with white fish fillet, fluffy brown rice, and fresh steamed broccoli with lemon herb seasoning

52 min619 kcal·P46g·C61g·F20g

Pan-Seared Salmon with Roasted Vegetables

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

30 min376 kcal·P29g·C39g·F13g

Savory Quinoa & Spinach Bowl with Grilled Salmon

A nutritious breakfast bowl featuring protein-rich quinoa, sautéed organic spinach, and grilled sustainable salmon, topped with a poached egg for added creaminess.

30 min917 kcal·P69g·C92g·F31g

Turkey and Spinach Scramble with Sweet Potato Hash

Fluffy scrambled eggs with lean ground turkey, fresh spinach, and crispy sweet potato hash browns

30 min574 kcal·P42g·C54g·F18g

Baked Pork Chop with Roasted Carrots and Barley

Tender baked pork chop with herb seasoning, served with roasted rainbow carrots and creamy pearl barley

42 min441 kcal·P34g·C45g·F15g

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

8 min605 kcal·P44g·C60g·F20g

Vegetable and Bacon Egg Muffins

Baked egg muffins with bacon, peppers, onions, and cheddar cheese - a portable protein-rich breakfast

35 min537 kcal·P40g·C54g·F18g

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

45 min926 kcal·P72g·C108g·F27g

Pumpkin Spice Pancakes with Greek Yogurt

Fluffy pumpkin pancakes made with whole wheat flour, topped with low-fat Greek yogurt and a drizzle of pure maple syrup

22 min390 kcal·P14g·C52g·F13g

Veggie and Sausage Breakfast Scramble

Fluffy scrambled eggs with turkey sausage, bell peppers, and onions, served with whole wheat toast

25 min546 kcal·P41g·C54g·F18g

Baked Salmon with Brown Rice and Asparagus

Omega-3 rich baked salmon fillet with nutty brown rice and tender roasted asparagus

44 min632 kcal·P49g·C66g·F22g

Baked Salmon with Sweet Potato and Steamed Broccoli

Omega-3 rich baked salmon fillet with roasted sweet potato wedges and steamed broccoli, finished with a light garlic and herb seasoning

40 min437 kcal·P34g·C46g·F15g

Baked Tilapia with Roasted Asparagus and Brown Rice

Mild and flaky baked tilapia fillet with lemon and herbs, served with roasted asparagus and fluffy brown rice

50 min503 kcal·P36g·C48g·F16g

Beef and Barley Vegetable Bowl

Lean ground beef combined with pearl barley, roasted bell peppers, and zucchini in a savory broth-based bowl

45 min631 kcal·P47g·C63g·F21g

Quinoa and Grilled Chicken Salad with Seasonal Veggies

A nutritious and satisfying salad made with organic quinoa, grilled chicken breast, and a mix of seasonal vegetables, topped with a light lemon vinaigrette. Packed with protein and essential vitamins.

35 min742 kcal·P56g·C74g·F25g

Mini Beef and Vegetable Meatballs with Pasta

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

35 min546 kcal·P61g·C40g·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.