Melio
Back to recipes
Category

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.

Mediterranean Baked Halibut with Quinoa and Roasted Vegetables
dinner

Mediterranean Baked Halibut with Quinoa and Roasted Vegetables

Flaky halibut with Mediterranean herbs, served with fluffy quinoa and colorful roasted vegetables

No ratings yet
40 min836 kcal·P66g·C98g·F24g
Baked Salmon with Sweet Potato and Green Beans
dinner

Baked Salmon with Sweet Potato and Green Beans

Herb-crusted salmon fillet with roasted sweet potato wedges and steamed green beans

No ratings yet
40 min640 kcal·P50g·C75g·F19g
Mediterranean Tuna Bowl with Whole Grains
lunch

Mediterranean Tuna Bowl with Whole Grains

A colorful bowl featuring canned tuna, quinoa, roasted vegetables, and a lemon-herb dressing with fresh vegetables

No ratings yet
15 min812 kcal·P60g·C81g·F26g
Sustainable Salmon Quinoa Bowl
dinner

Sustainable Salmon Quinoa Bowl

A nutritious bowl filled with grilled sustainable salmon, quinoa, and a medley of colorful vegetables, drizzled with a lemon-tahini dressing, perfect for supporting your health goals.

No ratings yet
35 min700 kcal·P52g·C70g·F23g
Savory Chicken and Spinach Stuffed Bell Peppers
lunch

Savory Chicken and Spinach Stuffed Bell Peppers

Juicy chicken breast mixed with fresh spinach, feta cheese, and spices, all stuffed into vibrant bell peppers and baked to perfection.

No ratings yet
55 min1265 kcal·P158g·C63g·F42g
Hard-Boiled Eggs with Cheddar Cheese and Almonds
afternoon_snack

Hard-Boiled Eggs with Cheddar Cheese and Almonds

Protein-rich snack with hard-boiled eggs, sharp cheddar cheese, and roasted almonds

No ratings yet
17 min457 kcal·P26g·C8g·F37g
Quinoa and Grilled Chicken Salad
lunch

Quinoa and Grilled Chicken Salad

A healthy and filling salad made with organic quinoa, grilled chicken breast, seasonal vegetables, and a light lemon dressing, rich in protein and fiber, perfect for maintaining blood sugar levels.

No ratings yet
35 min742 kcal·P56g·C74g·F25g
Greek Yogurt Parfait with Granola and Honey
breakfast

Greek Yogurt Parfait with Granola and Honey

Creamy Greek yogurt layered with homemade granola and fresh berries, drizzled with honey for a balanced and satisfying breakfast

No ratings yet
8 min624 kcal·P39g·C78g·F17g
Spinach and Feta Egg Scramble with Whole Grain Toast
breakfast

Spinach and Feta Egg Scramble with Whole Grain Toast

Fluffy scrambled eggs with fresh spinach and crumbled feta cheese, served with whole grain toast and a side of fresh berries

No ratings yet
18 min518 kcal·P41g·C54g·F18g
Savory Quinoa Bowl with Grilled Salmon
breakfast

Savory Quinoa Bowl with Grilled Salmon

A nutritious and hearty breakfast bowl featuring organic quinoa topped with grilled salmon, sautéed spinach, and avocado, providing a balanced mix of protein, healthy fats, and fiber.

No ratings yet
30 min917 kcal·P69g·C92g·F31g
Tuna Salad Sandwich with Vegetable Sides
lunch

Tuna Salad Sandwich with Vegetable Sides

Hearty tuna salad made with canned tuna, fresh vegetables, and light mayo on whole grain bread, served with carrot sticks and cucumber slices

No ratings yet
8 min827 kcal·P60g·C80g·F27g
Baked Cod with Roasted Vegetables
dinner

Baked Cod with Roasted Vegetables

Flaky baked cod fillet with herb seasoning served with colorful roasted vegetables

No ratings yet
40 min472 kcal·P43g·C49g·F14g
Protein-Packed Greek Yogurt Bowl
breakfast

Protein-Packed Greek Yogurt Bowl

A delicious and nutritious Greek yogurt bowl topped with mixed berries, honey, and granola for a balanced breakfast.

No ratings yet
10 min616 kcal·P46g·C62g·F21g
Mediterranean Tuna Salad Wrap
lunch

Mediterranean Tuna Salad Wrap

Flaked tuna mixed with fresh vegetables, feta cheese, and a light lemon vinaigrette, wrapped in a whole wheat tortilla with crisp greens

No ratings yet
10 min738 kcal·P45g·C83g·F24g
Roasted Chicken Breast with Couscous and Vegetables
dinner

Roasted Chicken Breast with Couscous and Vegetables

Lean protein with fluffy couscous and roasted vegetables for a balanced, satisfying dinner

No ratings yet
35 min860 kcal·P93g·C62g·F24g
Oatmeal with Banana and Almonds
breakfast

Oatmeal with Banana and Almonds

Creamy oatmeal topped with sliced banana, crushed almonds, honey, and a sprinkle of cinnamon

No ratings yet
13 min665 kcal·P52g·C77g·F19g
Greek Yogurt with Granola and Blueberries
morning_snack

Greek Yogurt with Granola and Blueberries

Creamy Greek yogurt topped with crunchy granola and fresh blueberries

No ratings yet
2 min157 kcal·P8g·C19g·F6g
Lamb and Vegetable Grain Bowl
lunch

Lamb and Vegetable Grain Bowl

Seasoned ground lamb with roasted vegetables, farro, and tzatziki yogurt sauce

No ratings yet
45 min643 kcal·P50g·C76g·F19g
Turkey Meatball Bowl with Brown Rice and Roasted Vegetables
lunch

Turkey Meatball Bowl with Brown Rice and Roasted Vegetables

Homemade turkey meatballs served over fluffy brown rice with roasted bell peppers, zucchini, and a light herb sauce

No ratings yet
60 min868 kcal·P63g·C84g·F28g
Mediterranean Chickpea and Vegetable Salad with Feta
lunch

Mediterranean Chickpea and Vegetable Salad with Feta

Hearty salad with chickpeas, cucumber, tomatoes, bell peppers, red onion, and feta cheese, dressed with olive oil and lemon vinaigrette

No ratings yet
15 min580 kcal·P46g·C62g·F20g
Mediterranean Chickpea and Chicken Salad with Pita
lunch

Mediterranean Chickpea and Chicken Salad with Pita

A hearty salad combining grilled chicken breast, chickpeas, cherry tomatoes, cucumber, red onion, and a lemon-herb vinaigrette, served with whole wheat pita bread.

No ratings yet
30 min598 kcal·P47g·C63g·F21g
Chicken and Vegetable Congee
breakfast

Chicken and Vegetable Congee

Creamy Asian rice porridge with poached chicken, ginger, and green onions

No ratings yet
75 min712 kcal·P52g·C76g·F19g
Scrambled Eggs with Whole Wheat Toast and Fresh Fruit
breakfast

Scrambled Eggs with Whole Wheat Toast and Fresh Fruit

Fluffy scrambled eggs with whole wheat toast, butter, and a side of mixed fresh berries

No ratings yet
15 min644 kcal·P39g·C76g·F17g
High-Protein Ricotta Berry Bowl
breakfast

High-Protein Ricotta Berry Bowl

Creamy ricotta cheese bowl topped with mixed berries, almonds, and honey drizzle

No ratings yet
10 min644 kcal·P47g·C70g·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.