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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.

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
Turkey and Spinach Scramble with Sweet Potato Hash
breakfast

Turkey and Spinach Scramble with Sweet Potato Hash

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

No ratings yet
30 min574 kcal·P42g·C54g·F18g
Grilled Pork Chop with Sweet Potato and Broccoli
lunch

Grilled Pork Chop with Sweet Potato and Broccoli

Juicy grilled pork chop seasoned with herbs, served with roasted sweet potato and steamed broccoli with garlic butter

No ratings yet
50 min886 kcal·P65g·C99g·F24g
Turkey Meatball Pasta with Marinara Sauce
lunch

Turkey Meatball Pasta with Marinara Sauce

Lean ground turkey meatballs served over whole wheat pasta with marinara sauce, topped with parmesan cheese and fresh basil

No ratings yet
35 min731 kcal·P44g·C88g·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
Pan-Seared Salmon with Bubble and Squeak
dinner

Pan-Seared Salmon with Bubble and Squeak

Fresh salmon fillet with traditional bubble and squeak made from cabbage and potatoes

No ratings yet
45 min920 kcal·P68g·C102g·F25g
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 Shrimp and Vegetable Stir-Fry with Brown Rice
lunch

Grilled Shrimp and Vegetable Stir-Fry with Brown Rice

Succulent grilled shrimp tossed with broccoli, snap peas, and carrots in a light garlic-ginger sauce, served over fluffy brown rice

No ratings yet
30 min919 kcal·P68g·C101g·F25g
Protein-Packed Pancakes with Turkey Sausage
breakfast

Protein-Packed Pancakes with Turkey Sausage

Fluffy high-protein pancakes made with protein powder served with lean turkey sausage and maple syrup

No ratings yet
25 min839 kcal·P64g·C86g·F29g
Greek Yogurt Berry Bowl with Granola
breakfast

Greek Yogurt Berry Bowl with Granola

Creamy Greek yogurt topped with fresh berries, homemade granola, and a drizzle of honey

No ratings yet
8 min460 kcal·P36g·C53g·F13g
Grilled Halibut and Farro Bowl with Roasted Vegetables
lunch

Grilled Halibut and Farro Bowl with Roasted Vegetables

Tender grilled halibut fillet served over nutty farro with roasted zucchini, bell peppers, and cherry tomatoes with lemon herb dressing

No ratings yet
30 min614 kcal·P46g·C61g·F20g
Vegetable and Cheese Breakfast Pie
breakfast

Vegetable and Cheese Breakfast Pie

Savory breakfast pie with sausage, vegetables, and melted cheese in a flaky crust

No ratings yet
55 min708 kcal·P52g·C68g·F23g
Whole Wheat Pancakes with Turkey Bacon and Berries
breakfast

Whole Wheat Pancakes with Turkey Bacon and Berries

Fluffy whole wheat pancakes topped with fresh berries and served with crispy turkey bacon

No ratings yet
25 min660 kcal·P49g·C66g·F22g
Savory Quinoa & Spinach Bowl with Grilled Salmon
breakfast

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.

No ratings yet
30 min917 kcal·P69g·C92g·F31g
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
Herb-Roasted Turkey Breast with Roasted Vegetables
dinner

Herb-Roasted Turkey Breast with Roasted Vegetables

Lean turkey breast seasoned with fresh herbs, roasted alongside colorful root vegetables and broccoli for a complete, nutritious dinner

No ratings yet
37 min539 kcal·P39g·C52g·F18g
Pan-Roasted Sirloin Steak with Roasted Potatoes
dinner

Pan-Roasted Sirloin Steak with Roasted Potatoes

Tender pan-roasted beef sirloin steak served with herb-roasted potatoes and a fresh side salad, providing lean protein and satisfying carbohydrates

No ratings yet
40 min550 kcal·P43g·C57g·F19g
Grilled Beef Tenderloin with Barley and Roasted Carrots
lunch

Grilled Beef Tenderloin with Barley and Roasted Carrots

Tender grilled beef tenderloin steak served with nutty barley and roasted rainbow carrots, providing lean protein and complex carbohydrates

No ratings yet
55 min806 kcal·P60g·C80g·F27g
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
Spinach and Feta Omelet with Whole Wheat Toast
breakfast

Spinach and Feta Omelet with Whole Wheat Toast

Fluffy three-egg omelet filled with fresh spinach, crumbled feta cheese, and diced tomatoes, served with whole wheat toast and a side of fresh orange juice

No ratings yet
18 min750 kcal·P55g·C82g·F20g
Grilled Chicken Breast with Quinoa and Vegetables
lunch

Grilled Chicken Breast with Quinoa and Vegetables

Lean grilled chicken breast served with fluffy quinoa, roasted broccoli, and bell peppers

No ratings yet
40 min761 kcal·P57g·C76g·F26g
Grilled Shrimp and White Bean Salad with Whole Grain Pita
lunch

Grilled Shrimp and White Bean Salad with Whole Grain Pita

Succulent grilled shrimp served over a bed of mixed greens with white beans, cherry tomatoes, cucumber, and a lemon vinaigrette, accompanied by whole grain pita bread

No ratings yet
25 min822 kcal·P61g·C80g·F26g
Pan-Seared Duck Breast with Wild Rice and Roasted Root Vegetables
dinner

Pan-Seared Duck Breast with Wild Rice and Roasted Root Vegetables

Succulent pan-seared duck breast with crispy skin served alongside nutty wild rice and roasted parsnips, beets, and Brussels sprouts with a balsamic glaze

No ratings yet
55 min1074 kcal·P78g·C117g·F29g
Egg and Cucumber Salad Sandwich
lunch

Egg and Cucumber Salad Sandwich

Classic light sandwich with hard-boiled eggs, fresh cucumber, and a touch of mustard on whole grain bread

No ratings yet
20 min412 kcal·P26g·C41g·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.