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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 and Vegetable Buddha Bowl with Tahini Dressing

Grilled Chicken and Vegetable Buddha Bowl with Tahini Dressing

Seasoned grilled chicken breast served over brown rice with roasted sweet potato, steamed broccoli, and cherry tomatoes, drizzled with tahini-lemon dressing

60 min677 kcal·P45g·C90g·F20g

Grilled Chicken Sandwich with Vegetables

Grilled Chicken Sandwich with Vegetables

Tender grilled chicken breast on whole wheat bread with lettuce, tomato, and avocado, served with a side of mixed vegetables

25 min713 kcal·P44g·C90g·F20g

Pan-Seared Salmon with Roasted Sweet Potato and Asparagus

Pan-Seared Salmon with Roasted Sweet Potato and Asparagus

Perfectly seared salmon fillet with a crispy exterior, served with roasted sweet potato wedges and fresh asparagus tossed in garlic and olive oil

47 min504 kcal·P39g·C52g·F18g

Grilled Chicken and Vegetable Wrap with Greek Yogurt Sauce

Grilled Chicken and Vegetable Wrap with Greek Yogurt Sauce

Whole wheat wrap filled with grilled chicken, fresh vegetables, and creamy Greek yogurt sauce

30 min763 kcal·P60g·C81g·F27g

Herb-Crusted Baked Chicken Thigh with Sweet Potato and Green Beans

Herb-Crusted Baked Chicken Thigh with Sweet Potato and Green Beans

Seasoned baked chicken thigh with crispy herb crust, served with roasted sweet potato wedges and steamed green beans

37 min497 kcal·P33g·C58g·F17g

Baked Halibut with Roasted Fennel and Tomato

Baked Halibut with Roasted Fennel and Tomato

Delicate halibut fillet baked with aromatic fennel, cherry tomatoes, and herbs for a light yet satisfying dinner

40 min429 kcal·P34g·C45g·F15g

Baked Tilapia with Roasted Broccoli and Brown Rice

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

35 min612 kcal·P38g·C75g·F17g

Chicken and Leek Pie with Roasted Vegetables

Chicken and Leek Pie with Roasted Vegetables

Flaky pastry pie filled with tender chicken and leeks, served with roasted root vegetables

60 min1096 kcal·P80g·C119g·F30g

Quinoa Chicken Bowl with Avocado

Quinoa Chicken Bowl with Avocado

A nutritious quinoa chicken bowl topped with fresh avocado, black beans, and a zesty lime dressing. This meal is packed with protein and healthy fats, perfect for a balanced lunch.

35 min626 kcal·P47g·C63g·F21g

grilled shrimp and black rice bowl with edamame

grilled shrimp and black rice bowl with edamame

Nutritious bowl with grilled shrimp, nutty black rice, edamame, and fresh vegetables with sesame dressing

65 min820 kcal·P61g·C90g·F22g

Pan-Seared Pork Tenderloin with Roasted Sweet Potato and Broccoli

Pan-Seared Pork Tenderloin with Roasted Sweet Potato and Broccoli

Lean pork tenderloin with a savory herb crust, served alongside roasted sweet potato wedges and steamed broccoli florets

40 min514 kcal·P33g·C59g·F17g

Baked Lamb Meatballs with Tomato Sauce and Whole Wheat Pasta

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

40 min620 kcal·P38g·C75g·F17g

Pork Tenderloin with Sweet Potato Mash and Green Beans

Pork Tenderloin with Sweet Potato Mash and Green Beans

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

45 min912 kcal·P70g·C105g·F26g

Lemon Herb Pork Tenderloin with Sweet Potato and Broccoli

Lemon Herb Pork Tenderloin with Sweet Potato and Broccoli

Tender roasted pork tenderloin with lemon herb seasoning, served with roasted sweet potato wedges and steamed broccoli

50 min884 kcal·P66g·C87g·F29g

Tuna and White Bean Salad Wrap with Vegetables

Tuna and White Bean Salad Wrap with Vegetables

Canned tuna mixed with white beans, diced celery, and light mayo, wrapped in whole wheat tortillas with lettuce, tomato, and cucumber

12 min787 kcal·P57g·C76g·F26g

Herb-Crusted Chicken Breast with Roasted Cauliflower and Farro

Herb-Crusted Chicken Breast with Roasted Cauliflower and Farro

Succulent herb-crusted chicken breast served with roasted cauliflower florets and nutty farro grain pilaf

40 min1033 kcal·P79g·C118g·F29g

Lean Beef Stir-Fry with Brown Rice and Mixed Vegetables

Lean Beef Stir-Fry with Brown Rice and Mixed Vegetables

Tender lean beef strips stir-fried with broccoli, snap peas, and carrots over fluffy brown rice, finished with a light soy-ginger sauce

30 min549 kcal·P41g·C54g·F18g

Turkey and Black Bean Bowl with Cilantro Lime Rice

Turkey and Black Bean Bowl with Cilantro Lime Rice

Lean ground turkey with black beans served over cilantro lime brown rice with fresh vegetables

27 min606 kcal·P44g·C60g·F20g

Fluffy Scrambled Eggs with Toast and Fruit

Fluffy Scrambled Eggs with Toast and Fruit

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

22 min520 kcal·P61g·C40g·F15g

Protein-Packed Overnight Oats with Berries

Protein-Packed Overnight Oats with Berries

Creamy overnight oats with Greek yogurt, protein powder, mixed berries, and nuts for a perfect morning fuel

10 min643 kcal·P50g·C75g·F19g

Baked Salmon with Quinoa and Roasted Brussels Sprouts

Baked Salmon with Quinoa and Roasted Brussels Sprouts

Herb-crusted baked salmon fillet with fluffy quinoa and crispy roasted Brussels sprouts

35 min747 kcal·P46g·C92g·F20g

Grilled Chicken Quinoa Power Bowl

Grilled Chicken Quinoa Power Bowl

Lean grilled chicken breast served over quinoa with roasted vegetables and tahini dressing

40 min598 kcal·P45g·C60g·F20g

Herb-Crusted Cod with Quinoa Pilaf and Roasted Brussels Sprouts

Herb-Crusted Cod with Quinoa Pilaf and Roasted Brussels Sprouts

Flaky cod fillet with a fresh herb crust, served with fluffy quinoa pilaf and caramelized Brussels sprouts

45 min685 kcal·P45g·C73g·F22g

Veggie-Loaded Egg Scramble with Whole Wheat Toast

Veggie-Loaded Egg Scramble with Whole Wheat Toast

Fluffy scrambled eggs with spinach, tomatoes, and mushrooms, served with whole wheat toast and a side of fresh orange juice

20 min563 kcal·P43g·C57g·F19g

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.