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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 Salad Sandwich with Mixed Greens

Tuna Salad Sandwich with Mixed Greens

A hearty British-style lunch featuring tinned tuna mixed with hard-boiled eggs, light mayo, and crisp vegetables served on wholemeal bread, accompanied by a fresh mixed green salad with lemon dressing.

10 min640 kcal·P56g·C64g·F18g

Grilled Chicken Salad with Whole Grain Roll

Grilled Chicken Salad with Whole Grain Roll

Tender grilled chicken breast served over a bed of mixed greens with cucumber, tomatoes, and a light vinaigrette, accompanied by a whole grain roll

27 min729 kcal·P46g·C83g·F24g

Protein-Packed Overnight Oats with Berries

Protein-Packed Overnight Oats with Berries

Creamy overnight oats with Greek yogurt, protein powder, mixed berries, and nuts for a perfect morning fuel

10 min643 kcal·P50g·C75g·F19g

Baked Salmon with Brown Rice and Asparagus

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

Turkey and Vegetable Stir-Fry with Brown Rice

Turkey and Vegetable Stir-Fry with Brown Rice

Lean ground turkey cooked with bell peppers, broccoli, and snap peas in a light soy-ginger sauce, served over fluffy brown rice

50 min698 kcal·P42g·C84g·F19g

Baked Chicken Thighs with Sweet Potato and Broccoli

Baked Chicken Thighs with Sweet Potato and Broccoli

Herb-seasoned baked chicken thighs with roasted sweet potato wedges and steamed broccoli, finished with a light garlic butter sauce

43 min548 kcal·P40g·C52g·F18g

Spinach and Mushroom Frittata with Whole Wheat Toast

Spinach and Mushroom Frittata with Whole Wheat Toast

A protein-rich frittata loaded with sautéed spinach and mushrooms, served with whole wheat toast and a side of fresh berries

25 min634 kcal·P39g·C71g·F21g

Grilled Chicken Breast with Brown Rice and Steamed Broccoli

Grilled Chicken Breast with Brown Rice and Steamed Broccoli

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

50 min800 kcal·P72g·C75g·F22g

Mushroom and Swiss Cheese Omelet with Whole Wheat Toast

Mushroom and Swiss Cheese Omelet with Whole Wheat Toast

Fluffy three-egg omelet filled with sautéed mushrooms and melted Swiss cheese, served with whole wheat toast and a side of fresh berries

22 min550 kcal·P41g·C55g·F18g

Herb-Crusted Pork Tenderloin with Roasted Root Vegetables

Herb-Crusted Pork Tenderloin with Roasted Root Vegetables

Tender pork loin with an herb crust, served with roasted carrots, parsnips, and a light garlic jus

40 min558 kcal·P43g·C57g·F19g

Protein Pancakes with Mixed Berries

Protein Pancakes with Mixed Berries

Fluffy protein-packed pancakes topped with fresh berries and maple syrup

20 min650 kcal·P50g·C75g·F18g

Veggie and Cheese Breakfast Frittata

Veggie and Cheese Breakfast Frittata

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

25 min525 kcal·P40g·C54g·F18g

Pork Tenderloin with Sweet Potato and Broccoli

Pork Tenderloin with Sweet Potato and Broccoli

Herb-crusted pork tenderloin with roasted sweet potato wedges and steamed broccoli florets

45 min792 kcal·P59g·C88g·F22g

Pan-Seared Cod with Brown Rice and Roasted Broccoli

Pan-Seared Cod with Brown Rice and Roasted Broccoli

Delicate pan-seared Atlantic cod fillet with nutty brown rice and roasted broccoli florets, finished with a drizzle of olive oil

40 min890 kcal·P77g·C96g·F20g

Baked Tilapia with Roasted Broccoli and Brown Rice

Baked Tilapia with Roasted Broccoli and Brown Rice

Seasoned baked tilapia fillet with lemon and herbs, served with roasted broccoli florets and fluffy brown rice pilaf

35 min612 kcal·P38g·C75g·F17g

Protein Pancakes with Berries and Almond Butter

Protein Pancakes with Berries and Almond Butter

Fluffy protein-packed pancakes topped with fresh berries and almond butter for a balanced morning meal

18 min691 kcal·P64g·C109g·F27g

Baked White Fish with Lemon and Asparagus

Baked White Fish with Lemon and Asparagus

Pan-seared white fish fillet with lemon butter sauce, roasted asparagus, and wild rice pilaf with herbs

60 min705 kcal·P46g·C92g·F20g

Baked Salmon with Quinoa and Roasted Broccoli

Baked Salmon with Quinoa and Roasted Broccoli

Herb-seasoned baked salmon fillet served with fluffy quinoa and roasted broccoli florets

30 min617 kcal·P38g·C76g·F17g

Spinach and Feta Egg Scramble with Whole Wheat Toast

Spinach and Feta Egg Scramble with Whole Wheat Toast

Fluffy scrambled eggs with fresh spinach, crumbled feta cheese, and whole wheat toast with butter. A protein-rich breakfast to start the day.

18 min555 kcal·P41g·C54g·F18g

Lean Beef and Brown Rice Bowl with Broccoli

Lean Beef and Brown Rice Bowl with Broccoli

Seasoned lean ground beef with fluffy brown rice, steamed broccoli, and a light soy-ginger sauce

30 min912 kcal·P66g·C88g·F30g

Lemon Herb Baked Salmon with Quinoa and Steamed Broccoli

Lemon Herb Baked Salmon with Quinoa and Steamed Broccoli

A nutritious and balanced dinner featuring lemon herb baked salmon, served with fluffy quinoa and steamed broccoli, designed to meet your dietary needs.

35 min700 kcal·P52g·C70g·F23g

Greek Yogurt Protein Parfait with Granola

Greek Yogurt Protein Parfait with Granola

High-protein breakfast parfait with Greek yogurt, homemade granola, fresh berries, and nuts

25 min901 kcal·P65g·C86g·F28g

Greek Yogurt Berry Parfait with Granola

Greek Yogurt Berry Parfait with Granola

Protein-rich Greek yogurt layered with mixed berries and homemade granola

10 min603 kcal·P47g·C70g·F18g

Baked Salmon with Herb Rice and Green Beans

Baked Salmon with Herb Rice and Green Beans

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

35 min839 kcal·P65g·C87g·F29g

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.