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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.

Mediterranean Chickpea and Tuna Salad Bowl
lunch

Mediterranean Chickpea and Tuna Salad Bowl

Protein-packed bowl with chickpeas, tuna, quinoa, and Mediterranean vegetables

No ratings yet
15 min719 kcal·P56g·C85g·F21g
Veggie and Cheese Breakfast Burrito
breakfast

Veggie and Cheese Breakfast Burrito

Warm whole wheat tortilla filled with scrambled eggs, bell peppers, onions, low-fat cheddar cheese, and fresh spinach

No ratings yet
25 min644 kcal·P39g·C70g·F21g
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
Lean Beef Stir-Fry with Brown Rice
lunch

Lean Beef Stir-Fry with Brown Rice

Tender beef strips stir-fried with colorful vegetables served over fluffy brown rice

No ratings yet
35 min1478 kcal·P126g·C158g·F39g
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
Italian Pasta with White Fish and Spinach
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 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 Berry Oatmeal Bowl
breakfast

Protein-Packed Berry Oatmeal Bowl

A delicious and hearty oatmeal bowl topped with mixed berries, Greek yogurt, and a sprinkle of nuts for a balanced breakfast that fuels your day.

No ratings yet
15 min626 kcal·P47g·C63g·F21g
Grilled Salmon and Quinoa Buddha Bowl
lunch

Grilled Salmon and Quinoa Buddha Bowl

Pan-seared salmon fillet with fluffy quinoa, roasted vegetables, and tahini dressing

No ratings yet
30 min598 kcal·P47g·C62g·F21g
Grilled Chicken Sandwich with Vegetables
lunch

Grilled Chicken Sandwich with Vegetables

Tender grilled chicken breast on whole wheat bread with lettuce, tomato, and avocado, served with a side of mixed vegetables

No ratings yet
25 min713 kcal·P44g·C90g·F20g
Baked Salmon with Sweet Potato and Asparagus
dinner

Baked Salmon with Sweet Potato and Asparagus

Omega-3 rich baked salmon fillet seasoned with herbs, served with roasted sweet potato wedges and fresh asparagus

No ratings yet
37 min647 kcal·P48g·C64g·F21g
Herb-Crusted Pork Chops with Roasted Potatoes and Asparagus
dinner

Herb-Crusted Pork Chops with Roasted Potatoes and Asparagus

Thick-cut pork chops with herb crust, roasted fingerling potatoes, and grilled asparagus

No ratings yet
40 min805 kcal·P58g·C88g·F22g
Smoked Salmon and Avocado Toast
breakfast

Smoked Salmon and Avocado Toast

Whole grain toast topped with smoked salmon, ripe avocado, cream cheese, capers, and fresh dill with a side of fresh orange juice

No ratings yet
13 min501 kcal·P32g·C63g·F14g
Protein Pancakes with Almond Butter and Banana
breakfast

Protein Pancakes with Almond Butter and Banana

Fluffy protein pancakes topped with almond butter, sliced banana, and a drizzle of honey for a nutritious and satisfying breakfast

No ratings yet
22 min738 kcal·P55g·C83g·F20g
Sausage and Cheese Breakfast Scramble with Toast
breakfast

Sausage and Cheese Breakfast Scramble with Toast

Fluffy scrambled eggs with seasoned pork sausage, cheddar cheese, and whole wheat toast

No ratings yet
25 min545 kcal·P42g·C63g·F16g
Herb-Baked Cod with Quinoa and Steamed Broccoli
dinner

Herb-Baked Cod with Quinoa and Steamed Broccoli

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

No ratings yet
30 min508 kcal·P32g·C59g·F18g
Veggie-Loaded Scrambled Eggs with Whole Wheat Toast
breakfast

Veggie-Loaded Scrambled Eggs with Whole Wheat Toast

Fluffy scrambled eggs with sautéed bell peppers, onions, and tomatoes, served with whole wheat toast and a side of fresh berries

No ratings yet
22 min533 kcal·P40g·C54g·F18g
Tuna and White Bean Salad Wrap
lunch

Tuna and White Bean Salad Wrap

Protein-packed wrap filled with canned tuna, white beans, fresh vegetables, and a light lemon-herb dressing on whole wheat tortilla

No ratings yet
10 min609 kcal·P47g·C63g·F21g
Pan-Seared Tilapia with Quinoa and Sautéed Spinach
dinner

Pan-Seared Tilapia with Quinoa and Sautéed Spinach

Delicate pan-seared tilapia fillet served alongside fluffy quinoa and gently sautéed spinach, drizzled with olive oil for a light yet protein-packed dinner.

No ratings yet
25 min772 kcal·P63g·C57g·F33g
Filipino Garlic Fried Rice with Scrambled Eggs
breakfast

Filipino Garlic Fried Rice with Scrambled Eggs

Aromatic garlic fried rice paired with fluffy scrambled eggs, a classic Filipino breakfast combination

No ratings yet
18 min421 kcal·P28g·C49g·F15g
Grilled Salmon with Quinoa and Asparagus
dinner

Grilled Salmon with Quinoa and Asparagus

A delightful dish featuring grilled organic salmon served with a side of nutrient-rich quinoa and steamed asparagus, perfect for meeting nutritional goals while being diabetes-friendly.

No ratings yet
35 min700 kcal·P52g·C70g·F23g
Veggie-Loaded Egg Scramble with Whole Wheat Toast
breakfast

Veggie-Loaded Egg Scramble with Whole Wheat Toast

Fluffy scrambled eggs with spinach, tomatoes, and mushrooms, served with whole wheat toast and a side of fresh orange juice

No ratings yet
20 min563 kcal·P43g·C57g·F19g
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

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.