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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 Scrambled Eggs with Avocado Toast
breakfast

Protein-Packed Scrambled Eggs with Avocado Toast

Fluffy scrambled eggs with whole grain toast topped with creamy avocado and a side of Greek yogurt

No ratings yet
13 min487 kcal·P32g·C32g·F28g
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
breakfast
breakfast

Pan-Seared Chicken Breast with Sweet Potato and Apple

Tender chicken breast pan-seared in olive oil, served with roasted sweet potato and fresh apple slices for a balanced, satisfying breakfast

No ratings yet
25 min1063 kcal·P49g·C97g·F55g
Grilled Chicken and Vegetable Sandwich
lunch

Grilled Chicken and Vegetable Sandwich

Tender grilled chicken breast with fresh vegetables, whole wheat bread, and light mayo for a satisfying midday meal

No ratings yet
25 min548 kcal·P41g·C55g·F18g
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
Grilled Chicken Breast with Brown Rice and Steamed Broccoli
lunch

Grilled Chicken Breast with Brown Rice and Steamed Broccoli

Seasoned grilled chicken breast served with fluffy brown rice and steamed broccoli florets

No ratings yet
50 min827 kcal·P62g·C94g·F23g
Quinoa and Grilled Chicken Salad with Seasonal Veggies
lunch

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.

No ratings yet
35 min742 kcal·P56g·C74g·F25g
Grilled Chicken Power Bowl
lunch

Grilled Chicken Power Bowl

Seasoned grilled chicken breast with quinoa, roasted vegetables, and avocado in a nutrient-dense bowl

No ratings yet
45 min1006 kcal·P75g·C101g·F34g
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
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
Herb-Crusted Cod with Roasted Root Vegetables and Farro
dinner

Herb-Crusted Cod with Roasted Root Vegetables and Farro

Pan-seared cod fillet with herbs and breadcrumb crust, served with roasted carrots, parsnips, and hearty farro pilaf

No ratings yet
50 min774 kcal·P59g·C89g·F22g
Veggie and Cheese Breakfast Frittata
breakfast

Veggie and Cheese Breakfast Frittata

Fluffy baked frittata with bell peppers, spinach, and cheddar cheese, served with whole grain toast

No ratings yet
25 min525 kcal·P40g·C54g·F18g
Turkey and Quinoa Buddha Bowl
lunch

Turkey and Quinoa Buddha Bowl

Protein-rich bowl with ground turkey, fluffy quinoa, roasted chickpeas, cucumber, cherry tomatoes, and tahini dressing

No ratings yet
40 min701 kcal·P51g·C68g·F23g
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
Lemon Herb Cod with Sweet Potato and Asparagus
dinner

Lemon Herb Cod with Sweet Potato and Asparagus

Flaky cod fillet baked with lemon and herbs, served with roasted sweet potato wedges and steamed asparagus

No ratings yet
45 min825 kcal·P51g·C101g·F23g
Vegetable Frittata with Whole Grain Toast
breakfast

Vegetable Frittata with Whole Grain Toast

A protein-rich frittata loaded with spinach, bell peppers, and mushrooms, served with whole grain toast and a side of fresh berries

No ratings yet
30 min668 kcal·P52g·C69g·F23g
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
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
Quinoa Chicken Bowl with Avocado and Black Beans
lunch

Quinoa Chicken Bowl with Avocado and Black Beans

A nutritious and filling quinoa bowl topped with grilled chicken, creamy avocado, and black beans for a perfect balance of protein, healthy fats, and carbs.

No ratings yet
35 min874 kcal·P65g·C87g·F29g
Grilled Turkey Breast Sandwich with Sweet Potato Fries
lunch

Grilled Turkey Breast Sandwich with Sweet Potato Fries

Sliced grilled turkey breast on whole wheat bread with lettuce, tomato, and mustard, served with crispy baked sweet potato fries and a side salad

No ratings yet
40 min723 kcal·P57g·C76g·F25g
Grilled Pork Tenderloin with Roasted Root Vegetables and Green Beans
dinner

Grilled Pork Tenderloin with Roasted Root Vegetables and Green Beans

Tender, juicy pork loin grilled to perfection, served with a medley of roasted root vegetables and fresh steamed green beans

No ratings yet
50 min589 kcal·P38g·C76g·F17g
Salmon Teriyaki with Brown Rice and Stir-Fried Vegetables
dinner

Salmon Teriyaki with Brown Rice and Stir-Fried Vegetables

Glazed salmon fillet with homemade teriyaki sauce, brown rice, and colorful vegetable stir-fry

No ratings yet
45 min1208 kcal·P107g·C113g·F38g
Grilled Chicken Breast with Quinoa and Steamed Broccoli
lunch

Grilled Chicken Breast with Quinoa and Steamed Broccoli

Tender grilled chicken breast seasoned with herbs, served with fluffy quinoa and fresh steamed broccoli florets drizzled with lemon

No ratings yet
30 min641 kcal·P47g·C64g·F21g
Lentil and Vegetable Soup with Grilled Chicken Strips
lunch

Lentil and Vegetable Soup with Grilled Chicken Strips

A hearty lentil soup with carrots, celery, and spinach, paired with grilled chicken strips and a side of whole grain crackers

No ratings yet
45 min601 kcal·P48g·C64g·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.