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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.

553 recipes in this category.

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

Baked Cod with Roasted Broccoli and Sweet Potato

Tender baked cod fillet seasoned with lemon and herbs, served with roasted broccoli florets and golden sweet potato wedges

42 min456 kcal·P34g·C45g·F15g

Protein-Packed Oatmeal Bowl with Berries

Hearty oatmeal with Greek yogurt, mixed berries, and almonds for a nutritious start

15 min835 kcal·P66g·C86g·F29g

Turkey Meatball Pasta with Marinara

Lean ground turkey meatballs with whole wheat pasta and marinara sauce, topped with fresh basil

32 min452 kcal·P34g·C45g·F15g

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

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

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

Turkey and Avocado Sandwich with Mixed Greens Salad

Sliced roasted turkey breast on whole grain bread with fresh avocado, lettuce, and tomato, paired with a mixed greens salad dressed with vinaigrette

10 min872 kcal·P53g·C108g·F24g

Mediterranean Chickpea and Vegetable Salad with Feta

Hearty salad with chickpeas, cucumber, tomatoes, bell peppers, red onion, and feta cheese, dressed with olive oil and lemon vinaigrette

15 min580 kcal·P46g·C62g·F20g

protein-rich cottage cheese bowl with granola and fruit

High-protein cottage cheese topped with homemade granola, fresh berries, and a drizzle of honey

25 min847 kcal·P64g·C86g·F29g

Herb-Roasted Chicken Breast with Garlic Roasted Potatoes and Steamed Broccoli

Juicy herb-crusted chicken breast served with crispy garlic roasted baby potatoes and steamed broccoli with lemon

55 min916 kcal·P66g·C98g·F25g

Tuna Salad Sandwich with Vegetable Sides

Hearty tuna salad made with canned tuna, fresh vegetables, and light mayo on whole grain bread, served with carrot sticks and cucumber slices

8 min827 kcal·P60g·C80g·F27g

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

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

Greek Yogurt Berry Parfait with Granola

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

10 min603 kcal·P47g·C70g·F18g

Baked Beef Meatballs with Zucchini Noodles and Marinara

Lean beef meatballs baked until golden, served over fresh zucchini noodles with light marinara sauce and a side of steamed broccoli

32 min459 kcal·P34g·C45g·F15g

Baked Salmon with Quinoa and Steamed Broccoli

Omega-3 rich baked salmon fillet with herb seasoning, served with fluffy quinoa and steamed broccoli florets

25 min308 kcal·P12g·C43g·F11g

Vietnamese Beef Banh Mi Bowl

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

35 min985 kcal·P72g·C107g·F27g

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

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

Oatmeal with Peaches and Almonds

Warm oatmeal with fresh peaches, almonds, and a touch of cinnamon for a light and nutritious breakfast

12 min284 kcal·P18g·C29g·F12g

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

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

37 min647 kcal·P48g·C64g·F21g

Soft Scrambled Eggs with Toast

Gently scrambled eggs with whole wheat toast and a small portion of unsalted butter, providing gentle nutrition for seniors

13 min308 kcal·P19g·C29g·F11g

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.