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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.

Lean Beef and Vegetable Stir-Fry with Brown Rice
lunch

Lean Beef and Vegetable Stir-Fry with Brown Rice

Tender strips of lean beef stir-fried with broccoli, bell peppers, and snap peas, served over fluffy brown rice with a light soy-ginger sauce

No ratings yet
65 min722 kcal·P53g·C70g·F23g
grilled shrimp and black rice bowl with edamame
lunch

grilled shrimp and black rice bowl with edamame

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

No ratings yet
65 min820 kcal·P61g·C90g·F22g
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
lunch
lunch

Asian Salmon Bowl with Jasmine Rice and Bok Choy

Pan-seared salmon served over fluffy jasmine rice with steamed bok choy and a light drizzle of olive oil, inspired by Asian cuisine

No ratings yet
20 min882 kcal·P59g·C80g·F34g
dinner
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
Baked Turkey Breast with Roasted Root Vegetables and Brown Rice
dinner

Baked Turkey Breast with Roasted Root Vegetables and Brown Rice

Tender baked turkey breast seasoned with herbs, served with roasted carrots and parsnips, and a portion of fluffy brown rice

No ratings yet
55 min472 kcal·P34g·C45g·F15g
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
Smoked Salmon and Egg Breakfast Bowl
breakfast

Smoked Salmon and Egg Breakfast Bowl

Fluffy scrambled eggs with smoked salmon, diced cucumber, capers, and whole grain toast with butter

No ratings yet
18 min576 kcal·P42g·C63g·F16g
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
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
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
Scrambled Eggs with Avocado Toast
breakfast

Scrambled Eggs with Avocado Toast

Creamy scrambled eggs served with mashed avocado on whole grain toast, perfect for little hands

No ratings yet
13 min565 kcal·P61g·C40g·F15g
Grilled Lean Steak with Roasted Root Vegetables and Green Beans
dinner

Grilled Lean Steak with Roasted Root Vegetables and Green Beans

Pan-grilled lean beef sirloin steak served with a medley of roasted root vegetables including carrots and parsnips, fresh steamed green beans, and a light herb seasoning. A classic British dinner with balanced nutrition.

No ratings yet
42 min439 kcal·P40g·C46g·F13g
Grilled Salmon with Quinoa and Roasted Broccoli
lunch

Grilled Salmon with Quinoa and Roasted Broccoli

Pan-seared salmon fillet served with fluffy quinoa pilaf and roasted broccoli florets

No ratings yet
30 min618 kcal·P45g·C60g·F20g
Lean Beef and Brown Rice Bowl with Broccoli
lunch

Lean Beef and Brown Rice Bowl with Broccoli

Seasoned lean ground beef with fluffy brown rice, steamed broccoli, and a light soy-ginger sauce

No ratings yet
30 min912 kcal·P66g·C88g·F30g
Turkey and Avocado Wrap with Roasted Vegetables
lunch

Turkey and Avocado Wrap with Roasted Vegetables

Whole wheat wrap filled with lean turkey breast, creamy avocado, fresh vegetables, and a light herb dressing, served with roasted bell peppers and zucchini

No ratings yet
28 min729 kcal·P44g·C88g·F20g
Mini Chicken Meatballs with Sweet Potato Mash
lunch

Mini Chicken Meatballs with Sweet Potato Mash

Tender chicken meatballs served with creamy sweet potato mash and steamed vegetables

No ratings yet
35 min720 kcal·P81g·C54g·F20g
Pan-Seared Salmon with Sweet Potato and Green Beans
dinner

Pan-Seared Salmon with Sweet Potato and Green Beans

Omega-3 rich salmon fillet with roasted sweet potato wedges and steamed green beans

No ratings yet
37 min521 kcal·P40g·C54g·F18g
Lean Beef and Barley Salad with Roasted Root Vegetables
lunch

Lean Beef and Barley Salad with Roasted Root Vegetables

Hearty lunch featuring lean beef strips, pearl barley, roasted carrots and beets, with fresh greens and olive oil vinaigrette

No ratings yet
60 min739 kcal·P54g·C71g·F24g
Herb-Crusted Pork Tenderloin with Roasted Vegetables and Quinoa
dinner

Herb-Crusted Pork Tenderloin with Roasted Vegetables and Quinoa

Tender pork tenderloin with herb crust, served with colorful roasted vegetables and fluffy quinoa

No ratings yet
50 min856 kcal·P66g·C98g·F25g
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
Lentil and Vegetable Soup with Grilled Chicken
lunch

Lentil and Vegetable Soup with Grilled Chicken

Hearty lentil soup loaded with carrots, celery, and spinach, served with sliced grilled chicken breast

No ratings yet
55 min603 kcal·P47g·C62g·F21g
Herb-Crusted Pork Tenderloin with Roasted Root Vegetables
dinner

Herb-Crusted Pork Tenderloin with Roasted Root Vegetables

Tender pork loin with an herb crust, served with roasted carrots, parsnips, and a light garlic jus

No ratings yet
40 min558 kcal·P43g·C57g·F19g
Turkey Sausage and Vegetable Scramble with Whole Grain Toast
breakfast

Turkey Sausage and Vegetable Scramble with Whole Grain Toast

Fluffy scrambled eggs with lean turkey sausage, bell peppers, onions, and mushrooms, served with whole grain toast and a small fruit side

No ratings yet
25 min670 kcal·P51g·C68g·F23g

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.