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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 and Vegetable Stir-Fry Bowl
lunch

Beef and Vegetable Stir-Fry Bowl

Lean ground beef with broccoli, snap peas, and carrots over brown rice with ginger-garlic sauce

No ratings yet
30 min602 kcal·P47g·C63g·F21g
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
Greek Yogurt Protein Parfait with Granola
breakfast

Greek Yogurt Protein Parfait with Granola

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

No ratings yet
25 min901 kcal·P65g·C86g·F28g
Herb-Crusted Pork Tenderloin with Sweet Potato and Green Beans
dinner

Herb-Crusted Pork Tenderloin with Sweet Potato and Green Beans

Tender pork loin crusted with herbs and garlic, roasted alongside cubed sweet potatoes and fresh green beans tossed in olive oil

No ratings yet
37 min720 kcal·P46g·C92g·F21g
Beef and Ale Pie with Mashed Potatoes
lunch

Beef and Ale Pie with Mashed Potatoes

Classic British beef pie with rich ale gravy, served with creamy mashed potatoes and steamed vegetables

No ratings yet
150 min1060 kcal·P79g·C120g·F30g
Spinach and Mushroom Omelet with Whole Grain Toast
breakfast

Spinach and Mushroom Omelet with Whole Grain Toast

Fluffy three-egg omelet filled with sautéed spinach and mushrooms, served with whole grain toast and a side of fresh orange slices

No ratings yet
20 min509 kcal·P32g·C64g·F14g
Grilled Chicken and Vegetable Wrap with Hummus
lunch

Grilled Chicken and Vegetable Wrap with Hummus

Tender grilled chicken breast wrapped with roasted vegetables, hummus, and fresh greens in a whole wheat tortilla

No ratings yet
25 min629 kcal·P47g·C63g·F21g
Protein-Rich French Toast with Turkey Sausage
breakfast

Protein-Rich French Toast with Turkey Sausage

Whole grain French toast made with protein-rich batter served with lean turkey sausage and maple syrup

No ratings yet
25 min655 kcal·P50g·C74g·F19g
Baked Tilapia with Sweet Potato and Brussels Sprouts
dinner

Baked Tilapia with Sweet Potato and Brussels Sprouts

Delicate white fish fillet baked with herbs and lemon, served with roasted sweet potato wedges and crispy Brussels sprouts

No ratings yet
50 min596 kcal·P38g·C76g·F17g
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 Cod with Roasted Asparagus and Wild Rice
dinner

Baked Cod with Roasted Asparagus and Wild Rice

Delicate white fish fillet seasoned with lemon and herbs, baked to perfection and served with tender roasted asparagus and nutty wild rice

No ratings yet
40 min467 kcal·P35g·C46g·F15g
Turkey and Avocado Wrap with Sweet Potato Fries
lunch

Turkey and Avocado Wrap with Sweet Potato Fries

Lean turkey breast wrapped in a whole wheat tortilla with fresh vegetables and served with baked sweet potato fries

No ratings yet
45 min828 kcal·P60g·C90g·F22g
Banana and Almond Butter Oatmeal Muffins with Yogurt
breakfast

Banana and Almond Butter Oatmeal Muffins with Yogurt

Soft, moist oatmeal muffins with banana and almond butter, served with creamy plain yogurt and fresh strawberries

No ratings yet
32 min547 kcal·P61g·C41g·F15g
Turkey and Black Bean Power Bowl
lunch

Turkey and Black Bean Power Bowl

Lean ground turkey with black beans, brown rice, and fresh vegetables in a nutritious bowl

No ratings yet
27 min711 kcal·P60g·C68g·F19g
Grilled Shrimp and Black Bean Power Bowl
lunch

Grilled Shrimp and Black Bean Power Bowl

Seasoned grilled shrimp served over cilantro-lime brown rice with black beans, roasted bell peppers, and avocado

No ratings yet
40 min770 kcal·P57g·C84g·F21g
grilled sirloin steak with quinoa and roasted vegetables
lunch

grilled sirloin steak with quinoa and roasted vegetables

Lean sirloin steak grilled to perfection, served with protein-rich quinoa and colorful roasted vegetables

No ratings yet
50 min1030 kcal·P76g·C100g·F33g
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
Pan-Seared Veal Cutlets with Creamy Mushroom Sauce and Garlic Mashed Potatoes
dinner

Pan-Seared Veal Cutlets with Creamy Mushroom Sauce and Garlic Mashed Potatoes

Tender pan-seared veal cutlets topped with a rich creamy mushroom sauce, served alongside buttery garlic mashed potatoes and steamed broccoli. An elegant yet satisfying dinner.

No ratings yet
45 min998 kcal·P78g·C117g·F29g
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
Herb-Crusted Salmon with Roasted Asparagus and Brown Rice
dinner

Herb-Crusted Salmon with Roasted Asparagus and Brown Rice

Pan-seared salmon with herb crust served alongside roasted asparagus and fluffy brown rice

No ratings yet
30 min527 kcal·P41g·C55g·F18g
Baked Pork Tenderloin with Roasted Asparagus and Brown Rice
dinner

Baked Pork Tenderloin with Roasted Asparagus and Brown Rice

Tender herb-crusted pork tenderloin served with crispy roasted asparagus and nutty brown rice pilaf

No ratings yet
37 min456 kcal·P34g·C45g·F15g
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
Tuna Salad Sandwich with Mixed Greens
lunch

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.

No ratings yet
10 min640 kcal·P56g·C64g·F18g
Grilled Chicken and Quinoa Buddha Bowl
lunch

Grilled Chicken and Quinoa Buddha Bowl

Tender grilled chicken breast served over fluffy quinoa with roasted beets, chickpeas, arugula, and a light lemon-tahini dressing

No ratings yet
35 min572 kcal·P45g·C60g·F20g

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.