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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.

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
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 Pork Tenderloin with Roasted Brussels Sprouts and Brown Rice
dinner

Grilled Pork Tenderloin with Roasted Brussels Sprouts and Brown Rice

Lean grilled pork tenderloin seasoned with herbs, served with crispy roasted Brussels sprouts and fluffy brown rice for a balanced dinner

No ratings yet
40 min439 kcal·P34g·C45g·F15g
Pan-Seared Steak with Roasted Vegetables
dinner

Pan-Seared Steak with Roasted Vegetables

Tender pan-seared beef sirloin steak served with roasted potatoes and seasonal vegetables

No ratings yet
50 min586 kcal·P38g·C76g·F17g
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
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
Smoked Salmon and Avocado Toast
breakfast

Smoked Salmon and Avocado Toast

Whole grain toast topped with smoked salmon, ripe avocado, cream cheese, capers, and fresh dill with a side of fresh orange juice

No ratings yet
13 min501 kcal·P32g·C63g·F14g
Baked Turkey Meatballs with Sweet Potato and Steamed Broccoli
dinner

Baked Turkey Meatballs with Sweet Potato and Steamed Broccoli

Tender, herb-infused ground turkey meatballs baked until golden, served with roasted sweet potato cubes and fresh steamed broccoli florets

No ratings yet
35 min564 kcal·P61g·C40g·F15g
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
Seared Cod with Quinoa Pilaf and Roasted Brussels Sprouts
dinner

Seared Cod with Quinoa Pilaf and Roasted Brussels Sprouts

Pan-seared cod fillet served with herb quinoa pilaf and caramelized brussels sprouts

No ratings yet
45 min866 kcal·P66g·C99g·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
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
pork tenderloin with roasted vegetables and quinoa
dinner

pork tenderloin with roasted vegetables and quinoa

Lean pork tenderloin with colorful roasted vegetables and fluffy quinoa

No ratings yet
55 min651 kcal·P50g·C75g·F19g
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
Pan-Seared Sirloin Steak with Roasted Vegetables and Brown Rice
dinner

Pan-Seared Sirloin Steak with Roasted Vegetables and Brown Rice

Tender sirloin steak cooked to perfection, served with roasted sweet potato and broccoli, alongside fluffy brown rice

No ratings yet
50 min709 kcal·P46g·C92g·F21g
Veggie-Packed Frittata with Whole Grain Toast
breakfast

Veggie-Packed Frittata with Whole Grain Toast

A fluffy frittata loaded with bell peppers, zucchini, and onions, paired with whole grain toast and a side of fresh berries

No ratings yet
33 min757 kcal·P56g·C85g·F21g
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
Oatmeal Casserole with Peaches and Eggs
breakfast

Oatmeal Casserole with Peaches and Eggs

Creamy oatmeal casserole with peaches, cinnamon, and scrambled eggs on the side, providing a balanced breakfast with protein and carbohydrates

No ratings yet
45 min663 kcal·P52g·C68g·F23g
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
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
Baked Tilapia with Roasted Broccoli and Brown Rice
dinner

Baked Tilapia with Roasted Broccoli and Brown Rice

Seasoned baked tilapia fillet with lemon and herbs, served with roasted broccoli florets and fluffy brown rice pilaf

No ratings yet
35 min612 kcal·P38g·C75g·F17g
High-Protein Savory Omelette with Spinach and Turkey
breakfast

High-Protein Savory Omelette with Spinach and Turkey

A hearty omelette packed with protein from eggs and turkey, complemented by fresh spinach and a side of whole grain toast for a balanced breakfast.

No ratings yet
25 min1265 kcal·P158g·C64g·F42g
Turkey Meatball Pasta Bowl
lunch

Turkey Meatball Pasta Bowl

Lean turkey meatballs served over whole wheat pasta with marinara sauce and vegetables

No ratings yet
40 min714 kcal·P57g·C85g·F21g
Herb-Crusted Pork Tenderloin with Brown Rice and Steamed Broccoli
dinner

Herb-Crusted Pork Tenderloin with Brown Rice and Steamed Broccoli

Tender pork loin seasoned with fresh herbs and roasted until juicy, served with fluffy brown rice and steamed broccoli florets drizzled with lemon

No ratings yet
55 min915 kcal·P68g·C101g·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.