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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.

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 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
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
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
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
lunch
lunch

Beef and Egg Fried Rice with Whey Protein

Protein-rich fried rice featuring lean beef sirloin, whole eggs, and whey protein powder mixed into fluffy white rice with fresh vegetables and a drizzle of olive oil

No ratings yet
25 min1733 kcal·P152g·C108g·F75g
Asian Beef and Vegetable Stir-Fry with Brown Rice
lunch

Asian Beef and Vegetable Stir-Fry with Brown Rice

Tender beef strips with colorful vegetables in savory sauce over nutty brown rice

No ratings yet
27 min755 kcal·P56g·C84g·F21g
Grilled Chicken Salad with Whole Grain Roll
lunch

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

No ratings yet
27 min729 kcal·P46g·C83g·F24g
Grilled Turkey Breast with Quinoa and Roasted Vegetables
lunch

Grilled Turkey Breast with Quinoa and Roasted Vegetables

Seasoned grilled turkey breast with fluffy quinoa, roasted bell peppers, zucchini, and a light lemon dressing

No ratings yet
40 min649 kcal·P48g·C62g·F21g
Turkey Sausage and Vegetable Breakfast Scramble
breakfast

Turkey Sausage and Vegetable Breakfast Scramble

Fluffy scrambled eggs with lean turkey sausage, bell peppers, onions, and mushrooms served with whole grain toast

No ratings yet
25 min426 kcal·P33g·C44g·F15g
Baked Pork Tenderloin with Root Vegetables
dinner

Baked Pork Tenderloin with Root Vegetables

Lean pork tenderloin seasoned with herbs and baked alongside roasted carrots and parsnips for a complete, balanced dinner

No ratings yet
40 min312 kcal·P12g·C44g·F10g
Lean Beef Stir-fry with Jasmine Rice
dinner

Lean Beef Stir-fry with Jasmine Rice

Tender beef strips stir-fried with colorful vegetables in a savory sauce, served over fluffy jasmine rice

No ratings yet
35 min944 kcal·P70g·C104g·F26g
Herb-Roasted Chicken Thighs with Farro and Roasted Carrots
dinner

Herb-Roasted Chicken Thighs with Farro and Roasted Carrots

Juicy herb-roasted chicken thighs seasoned with rosemary and thyme, served with nutty farro and caramelized roasted carrots

No ratings yet
50 min730 kcal·P46g·C93g·F20g
Protein-Rich Egg and Cheese Frittata with Whole Grain Toast
breakfast

Protein-Rich Egg and Cheese Frittata with Whole Grain Toast

Fluffy frittata loaded with eggs, cottage cheese, and vegetables, served with multigrain toast

No ratings yet
30 min469 kcal·P36g·C53g·F13g
Grilled Chicken and Vegetable Sandwich with Side Salad
lunch

Grilled Chicken and Vegetable Sandwich with Side Salad

Tender grilled chicken breast with fresh vegetables on whole grain bread, served with a crisp mixed green salad

No ratings yet
30 min800 kcal·P60g·C80g·F27g
Baked Cod with Lemon and Herbs, Steamed Broccoli and Sweet Potato
dinner

Baked Cod with Lemon and Herbs, Steamed Broccoli and Sweet Potato

Flaky white fish baked with fresh lemon and herbs, paired with steamed broccoli and a portion of creamy baked sweet potato

No ratings yet
30 min530 kcal·P40g·C54g·F18g
Turkey and Vegetable Stir-Fry with Brown Rice
lunch

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

No ratings yet
50 min698 kcal·P42g·C84g·F19g
Baked Chicken Thighs with Roasted Sweet Potato and Asparagus
dinner

Baked Chicken Thighs with Roasted Sweet Potato and Asparagus

Juicy baked chicken thighs with herbs and garlic, accompanied by crispy roasted sweet potato wedges and tender asparagus

No ratings yet
45 min557 kcal·P40g·C54g·F18g
Grilled Chicken Breast with Herb Risotto and Sautéed Mushrooms
dinner

Grilled Chicken Breast with Herb Risotto and Sautéed Mushrooms

Tender grilled chicken breast served with creamy herb risotto and earthy sautéed mushrooms

No ratings yet
45 min567 kcal·P41g·C54g·F18g
Baked White Fish with Roasted Root Vegetables and Quinoa
dinner

Baked White Fish with Roasted Root Vegetables and Quinoa

Delicate white fish fillet seasoned with lemon and herbs, served with roasted carrots and parsnips alongside fluffy quinoa

No ratings yet
47 min637 kcal·P47g·C63g·F21g
Baked Chicken Thighs with Sweet Potato and Broccoli
dinner

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

No ratings yet
43 min548 kcal·P40g·C52g·F18g
Protein-Packed Oatmeal with Banana and Almonds
breakfast

Protein-Packed Oatmeal with Banana and Almonds

Hearty oatmeal topped with sliced banana, chopped almonds, and a protein boost from Greek yogurt

No ratings yet
15 min702 kcal·P55g·C72g·F24g
Beef and Black Bean Burrito Bowl
lunch

Beef and Black Bean Burrito Bowl

Seasoned lean ground beef served over cilantro-lime rice with black beans, vegetables, and avocado

No ratings yet
35 min984 kcal·P60g·C118g·F26g
Baked Salmon with Quinoa and Roasted Broccoli
dinner

Baked Salmon with Quinoa and Roasted Broccoli

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

No ratings yet
30 min617 kcal·P38g·C76g·F17g

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.