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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.

613 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
cottage cheese protein pancakes with berries
breakfast

cottage cheese protein pancakes with berries

Fluffy protein-packed pancakes made with cottage cheese, topped with fresh berries and honey

No ratings yet
18 min465 kcal·P36g·C54g·F13g
Grilled Salmon with Roasted Sweet Potato and Broccoli
dinner

Grilled Salmon with Roasted Sweet Potato and Broccoli

Pan-seared wild Atlantic salmon fillet with roasted sweet potato wedges and steamed broccoli florets, finished with lemon juice and olive oil

No ratings yet
40 min1276 kcal·P92g·C63g·F71g
Fluffy Scrambled Eggs with Toast and Fruit
breakfast

Fluffy Scrambled Eggs with Toast and Fruit

Soft scrambled eggs with whole wheat toast, butter, and fresh berries - a nutritious start to the day

No ratings yet
22 min520 kcal·P61g·C40g·F15g
cottage cheese protein bowl with granola and peaches
breakfast

cottage cheese protein bowl with granola and peaches

High-protein cottage cheese topped with homemade granola, fresh peaches, and nuts

No ratings yet
20 min687 kcal·P50g·C75g·F18g
Baked Salmon with Sweet Potato
dinner

Baked Salmon with Sweet Potato

Herb-crusted salmon fillet with roasted sweet potato and steamed broccoli

No ratings yet
35 min497 kcal·P43g·C49g·F14g
Mini Beef and Vegetable Meatballs with Pasta
dinner

Mini Beef and Vegetable Meatballs with Pasta

Small, tender beef meatballs with hidden vegetables served with kid-friendly pasta shapes

No ratings yet
35 min546 kcal·P61g·C40g·F15g
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
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
Herb-Crusted Pork Tenderloin with Garlic Mashed Potatoes
dinner

Herb-Crusted Pork Tenderloin with Garlic Mashed Potatoes

Tender pork tenderloin with herb crust served with creamy garlic mashed potatoes and roasted Brussels sprouts

No ratings yet
65 min1589 kcal·P116g·C153g·F51g
Grilled Chicken Sandwich with Vegetable Slaw
lunch

Grilled Chicken Sandwich with Vegetable Slaw

Protein-rich grilled chicken breast on whole wheat bread with fresh vegetable slaw, providing sustained energy and satiety

No ratings yet
25 min672 kcal·P50g·C76g·F19g
Grilled Cod with Quinoa and Roasted Vegetables
lunch

Grilled Cod with Quinoa and Roasted Vegetables

Pan-seared cod fillet with fluffy quinoa, roasted bell peppers, zucchini, and cherry tomatoes with olive oil and lemon

No ratings yet
40 min627 kcal·P46g·C61g·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
Pork Tenderloin with Sweet Potato Mash and Green Beans
dinner

Pork Tenderloin with Sweet Potato Mash and Green Beans

Herb-crusted pork tenderloin with creamy sweet potato mash and sautéed green beans

No ratings yet
45 min912 kcal·P70g·C105g·F26g
Grilled Lamb Chops with Roasted Beets and Quinoa
lunch

Grilled Lamb Chops with Roasted Beets and Quinoa

Herb-crusted grilled lamb chops served with roasted beets and fluffy quinoa, topped with a light lemon dressing

No ratings yet
50 min615 kcal·P47g·C63g·F21g
Turkey and Hummus Wrap with Sweet Potato Wedges
lunch

Turkey and Hummus Wrap with Sweet Potato Wedges

Whole wheat wrap filled with lean turkey, hummus, and fresh vegetables, served with baked sweet potato wedges

No ratings yet
40 min777 kcal·P57g·C84g·F21g
Baked Tilapia with Herb Crust and Roasted Brussels Sprouts
dinner

Baked Tilapia with Herb Crust and Roasted Brussels Sprouts

Herb-crusted tilapia fillet baked until flaky, served with crispy roasted Brussels sprouts and wild rice pilaf

No ratings yet
35 min501 kcal·P39g·C52g·F17g
Grilled Pork Tenderloin with Roasted Root Vegetables and Brown Rice
lunch

Grilled Pork Tenderloin with Roasted Root Vegetables and Brown Rice

Tender, lean pork tenderloin grilled to perfection, served with a medley of roasted root vegetables and fluffy brown rice

No ratings yet
40 min771 kcal·P56g·C77g·F25g
Grilled Turkey Breast Sandwich with Sweet Potato Fries
lunch

Grilled Turkey Breast Sandwich with Sweet Potato Fries

Sliced grilled turkey breast on whole wheat bread with lettuce, tomato, and mustard, served with crispy baked sweet potato fries and a side salad

No ratings yet
40 min723 kcal·P57g·C76g·F25g
Pork Tenderloin with Roasted Root Vegetables
dinner

Pork Tenderloin with Roasted Root Vegetables

Lean pork tenderloin seasoned and pan-seared, served with roasted carrots, parsnips, and a light herb sauce

No ratings yet
37 min418 kcal·P32g·C43g·F14g
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
Quinoa and Grilled Chicken Salad with Seasonal Veggies
lunch

Quinoa and Grilled Chicken Salad with Seasonal Veggies

A nutritious and satisfying salad made with organic quinoa, grilled chicken breast, and a mix of seasonal vegetables, topped with a light lemon vinaigrette. Packed with protein and essential vitamins.

No ratings yet
35 min742 kcal·P56g·C74g·F25g
Baked Cod with Roasted Brussels Sprouts and Sweet Potato
dinner

Baked Cod with Roasted Brussels Sprouts and Sweet Potato

Flaky white fish seasoned with herbs and lemon, paired with crispy roasted Brussels sprouts and creamy sweet potato for a light yet satisfying dinner

No ratings yet
35 min504 kcal·P38g·C50g·F17g
Baked Lamb Meatballs with Tomato Sauce and Whole Wheat Pasta
dinner

Baked Lamb Meatballs with Tomato Sauce and Whole Wheat Pasta

Lean lamb meatballs in aromatic tomato sauce served over whole wheat pasta with fresh herbs

No ratings yet
40 min620 kcal·P38g·C75g·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.