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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.

Beef Tenderloin with Sweet Potato and Brussels Sprouts
dinner

Beef Tenderloin with Sweet Potato and Brussels Sprouts

Tender beef tenderloin steak with herb butter, served alongside roasted sweet potato and caramelized Brussels sprouts

No ratings yet
55 min819 kcal·P59g·C88g·F22g
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-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
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
Grilled Chicken and Quinoa Salad with Lemon Vinaigrette
lunch

Grilled Chicken and Quinoa Salad with Lemon Vinaigrette

Tender grilled chicken breast served over a bed of fluffy quinoa with mixed vegetables, dressed with a light lemon vinaigrette

No ratings yet
40 min612 kcal·P46g·C62g·F20g
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
Baked Cod with Roasted Asparagus and Brown Rice
dinner

Baked Cod with Roasted Asparagus and Brown Rice

Mild, flaky baked cod fillet seasoned with herbs and lemon, served with roasted asparagus and fluffy brown rice pilaf

No ratings yet
42 min439 kcal·P32g·C43g·F14g
Pan-Seared Salmon with Roasted Sweet Potato and Broccoli
dinner

Pan-Seared Salmon with Roasted Sweet Potato and Broccoli

Perfectly seared salmon fillet with crispy skin, served alongside roasted sweet potato wedges and steamed broccoli with garlic

No ratings yet
45 min579 kcal·P37g·C75g·F17g
Baked Tilapia with Roasted Vegetables and Brown Rice
dinner

Baked Tilapia with Roasted Vegetables and Brown Rice

Herb-seasoned baked tilapia fillet served with fluffy brown rice and a medley of roasted zucchini, carrots, and cherry tomatoes

No ratings yet
47 min536 kcal·P41g·C55g·F18g
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
Protein Pancakes with Berries and Almond Butter
breakfast

Protein Pancakes with Berries and Almond Butter

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

No ratings yet
18 min691 kcal·P64g·C109g·F27g
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 Turkey Burger with Sweet Potato Fries and Coleslaw
lunch

Grilled Turkey Burger with Sweet Potato Fries and Coleslaw

Lean ground turkey burger on whole grain bun with lettuce and tomato, served with crispy baked sweet potato fries and fresh cabbage coleslaw

No ratings yet
45 min660 kcal·P48g·C64g·F21g
afternoon_snack
afternoon_snack

Greek Yogurt Bowl with Almonds and Blueberries

Creamy Greek yogurt topped with crunchy raw almonds, fresh blueberries, and a light drizzle of honey for a balanced protein-rich snack

No ratings yet
2 min247 kcal·P31g·C35g·F16g
Quinoa Coconut Breakfast Porridge
breakfast

Quinoa Coconut Breakfast Porridge

Creamy quinoa porridge with coconut milk, topped with pumpkin seeds, fresh blueberries, and warm cinnamon — a nutrient-dense, pregnancy-friendly breakfast providing complete protein, healthy fats, and antioxidants

No ratings yet
25 min814 kcal·P22g·C75g·F65g
Herb-Grilled Chicken Breast with Roasted Root Vegetables
dinner

Herb-Grilled Chicken Breast with Roasted Root Vegetables

Tender herb-seasoned chicken breast paired with roasted carrots, parsnips, and Brussels sprouts

No ratings yet
43 min535 kcal·P32g·C58g·F17g
Baked White Fish with Roasted Sweet Potato and Green Beans
dinner

Baked White Fish with Roasted Sweet Potato and Green Beans

Herb-seasoned baked white fish fillet with crispy roasted sweet potato wedges and tender green beans

No ratings yet
37 min451 kcal·P34g·C45g·F15g
Greek Yogurt Berry Parfait with Granola
breakfast

Greek Yogurt Berry Parfait with Granola

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

No ratings yet
10 min603 kcal·P47g·C70g·F18g
Greek Yogurt Protein Pancakes with Banana
breakfast

Greek Yogurt Protein Pancakes with Banana

Fluffy protein-rich pancakes made with Greek yogurt and oats, topped with sliced banana and maple syrup

No ratings yet
25 min907 kcal·P66g·C86g·F29g
Baked Tilapia with Roasted Asparagus and Brown Rice
dinner

Baked Tilapia with Roasted Asparagus and Brown Rice

Mild and flaky baked tilapia fillet with lemon and herbs, served with roasted asparagus and fluffy brown rice

No ratings yet
50 min503 kcal·P36g·C48g·F16g
Baked Pork Tenderloin with Sweet Potato and Broccoli
dinner

Baked Pork Tenderloin with Sweet Potato and Broccoli

Tender baked pork loin seasoned with herbs, served with roasted sweet potato cubes and steamed broccoli florets

No ratings yet
40 min463 kcal·P34g·C45g·F15g
Baked Salmon with Sweet Potato Mash and Green Beans
dinner

Baked Salmon with Sweet Potato Mash and Green Beans

Herb-crusted salmon fillet with creamy sweet potato mash and sautéed green beans

No ratings yet
50 min841 kcal·P65g·C98g·F25g

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.