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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.

Vegetable and Bacon Egg Muffins
breakfast

Vegetable and Bacon Egg Muffins

Baked egg muffins with bacon, peppers, onions, and cheddar cheese - a portable protein-rich breakfast

No ratings yet
35 min537 kcal·P40g·C54g·F18g
Turkey and Spinach Scramble with Sweet Potato Hash
breakfast

Turkey and Spinach Scramble with Sweet Potato Hash

Fluffy scrambled eggs with lean ground turkey, fresh spinach, and crispy sweet potato hash browns

No ratings yet
30 min574 kcal·P42g·C54g·F18g
Beef Tenderloin with Sweet Potato and Asparagus
dinner

Beef Tenderloin with Sweet Potato and Asparagus

Tender beef tenderloin steak cooked to perfection, served with creamy mashed sweet potato and crispy roasted asparagus

No ratings yet
45 min1066 kcal·P77g·C114g·F29g
Pan-Seared Steak with Roasted Vegetables and Potato
dinner

Pan-Seared Steak with Roasted Vegetables and Potato

Perfectly seared lean sirloin steak served with roasted potatoes and seasonal vegetables

No ratings yet
45 min576 kcal·P45g·C60g·F20g
Baked Chicken Thighs with Mashed Sweet Potato and Green Beans
dinner

Baked Chicken Thighs with Mashed Sweet Potato and Green Beans

Herb-roasted chicken thighs with crispy skin, creamy mashed sweet potato, and garlic-infused steamed green beans

No ratings yet
40 min631 kcal·P38g·C75g·F17g
Salmon Teriyaki with Brown Rice and Asian Vegetables
dinner

Salmon Teriyaki with Brown Rice and Asian Vegetables

Pan-seared salmon glazed with homemade teriyaki sauce, served with brown rice and stir-fried Asian vegetables

No ratings yet
45 min879 kcal·P68g·C103g·F26g
Miso-Glazed Tofu Steaks with Brown Rice and Asian Vegetables
dinner

Miso-Glazed Tofu Steaks with Brown Rice and Asian Vegetables

Pan-seared extra-firm tofu with savory miso glaze, served with brown rice and stir-fried Asian vegetables

No ratings yet
45 min891 kcal·P70g·C104g·F26g
Sausage and Mushroom Scramble with Whole Wheat Toast
breakfast

Sausage and Mushroom Scramble with Whole Wheat Toast

Fluffy scrambled eggs with lean pork sausage, sautéed mushrooms, and spinach, served with whole wheat toast

No ratings yet
25 min538 kcal·P41g·C54g·F18g
Herb-Roasted Turkey Breast with Roasted Vegetables
dinner

Herb-Roasted Turkey Breast with Roasted Vegetables

Lean turkey breast seasoned with fresh herbs, roasted alongside colorful root vegetables and broccoli for a complete, nutritious dinner

No ratings yet
37 min539 kcal·P39g·C52g·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
Beef and Ale Pie with Mashed Potatoes
lunch

Beef and Ale Pie with Mashed Potatoes

Classic British beef pie with rich ale gravy, served with creamy mashed potatoes and steamed vegetables

No ratings yet
150 min1060 kcal·P79g·C120g·F30g
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
Herb-Grilled Chicken Breast with Roasted Root Vegetables
dinner

Herb-Grilled Chicken Breast with Roasted Root Vegetables

Tender herb-seasoned chicken breast paired with roasted carrots, parsnips, and Brussels sprouts

No ratings yet
43 min535 kcal·P32g·C58g·F17g
Banana and Almond Butter Oatmeal Muffins with Yogurt
breakfast

Banana and Almond Butter Oatmeal Muffins with Yogurt

Soft, moist oatmeal muffins with banana and almond butter, served with creamy plain yogurt and fresh strawberries

No ratings yet
32 min547 kcal·P61g·C41g·F15g
Fluffy Pancakes with Berry Compote
breakfast

Fluffy Pancakes with Berry Compote

Soft, kid-friendly pancakes topped with sweet berry compote and a glass of milk

No ratings yet
25 min520 kcal·P61g·C40g·F15g
Grilled Shrimp and White Bean Salad with Whole Grain Pita
lunch

Grilled Shrimp and White Bean Salad with Whole Grain Pita

Succulent grilled shrimp served over a bed of mixed greens with white beans, cherry tomatoes, cucumber, and a lemon vinaigrette, accompanied by whole grain pita bread

No ratings yet
25 min822 kcal·P61g·C80g·F26g
Baked White Fish with Sweet Potato and Green Beans
dinner

Baked White Fish with Sweet Potato and Green Beans

Herb-baked white fish fillet with roasted sweet potato wedges and steamed green beans, finished with a drizzle of lemon

No ratings yet
37 min495 kcal·P36g·C48g·F16g
Pan-Seared Chicken Thighs with Roasted Sweet Potato and Broccoli
dinner

Pan-Seared Chicken Thighs with Roasted Sweet Potato and Broccoli

Juicy pan-seared chicken thighs with herb seasoning, served with roasted sweet potato and steamed broccoli

No ratings yet
45 min710 kcal·P54g·C72g·F24g
Baked Cod with Roasted Asparagus and Brown Rice
dinner

Baked Cod with Roasted Asparagus and Brown Rice

Mild, flaky baked cod fillet seasoned with herbs and lemon, served with roasted asparagus and fluffy brown rice pilaf

No ratings yet
42 min439 kcal·P32g·C43g·F14g
Turkey and Vegetable Stuffed Bell Peppers
dinner

Turkey and Vegetable Stuffed Bell Peppers

Colorful bell peppers stuffed with seasoned ground turkey, quinoa, and vegetables

No ratings yet
70 min727 kcal·P54g·C71g·F24g
Chicken and Leek Pie with Roasted Vegetables
lunch

Chicken and Leek Pie with Roasted Vegetables

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

No ratings yet
60 min1096 kcal·P80g·C119g·F30g
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
Grilled Pork Chop with Sweet Potato and Broccoli
lunch

Grilled Pork Chop with Sweet Potato and Broccoli

Juicy grilled pork chop seasoned with herbs, served with roasted sweet potato and steamed broccoli with garlic butter

No ratings yet
50 min886 kcal·P65g·C99g·F24g
Spicy Quinoa Chicken Bowl
lunch

Spicy Quinoa Chicken Bowl

A vibrant bowl filled with spiced quinoa, grilled chicken, and a medley of fresh vegetables, topped with a tangy yogurt sauce.

No ratings yet
35 min626 kcal·P47g·C63g·F21g

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.