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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 Salmon with Quinoa and Asparagus

Grilled Salmon with Quinoa and Asparagus

A delightful dish featuring grilled organic salmon served with a side of nutrient-rich quinoa and steamed asparagus, perfect for meeting nutritional goals while being diabetes-friendly.

35 min700 kcal·P52g·C70g·F23g

Herb-Marinated Pork Tenderloin with Wild Rice and Roasted Vegetables

Herb-Marinated Pork Tenderloin with Wild Rice and Roasted Vegetables

Tender pork tenderloin marinated in herbs and garlic, pan-seared to perfection, served alongside fluffy wild rice and a medley of roasted Brussels sprouts, carrots, and zucchini

50 min1008 kcal·P77g·C116g·F28g

Herb-Crusted Pork Tenderloin with Garlic Mashed Potatoes

Herb-Crusted Pork Tenderloin with Garlic Mashed Potatoes

Tender pork tenderloin with herb crust served with creamy garlic mashed potatoes and roasted Brussels sprouts

65 min1589 kcal·P116g·C153g·F51g

Greek Yogurt Berry Protein Bowl

Greek Yogurt Berry Protein Bowl

Creamy Greek yogurt topped with mixed berries, granola, and a drizzle of honey

5 min569 kcal·P52g·C59g·F16g

Turkey and Avocado Wrap with Side Salad

Turkey and Avocado Wrap with Side Salad

Whole wheat wrap filled with sliced turkey breast, fresh avocado, crisp vegetables, and hummus, served with a colorful mixed green salad

15 min753 kcal·P46g·C82g·F24g

Herb-Roasted Chicken Breast with Wild Rice and Roasted Carrots

Herb-Roasted Chicken Breast with Wild Rice and Roasted Carrots

Juicy herb-seasoned chicken breast roasted until golden, served with nutty wild rice pilaf and caramelized roasted carrots

65 min581 kcal·P38g·C76g·F17g

Baked Cod with Farro and Roasted Asparagus

Baked Cod with Farro and Roasted Asparagus

Pan-seared white cod fillet with herb seasoning, served with fluffy farro pilaf and crispy roasted asparagus with lemon

47 min670 kcal·P44g·C89g·F20g

Turkey Sausage and Vegetable Egg Scramble with Toast

Turkey Sausage and Vegetable Egg Scramble with Toast

Fluffy scrambled eggs with turkey sausage, bell peppers, onions, and whole wheat toast with almond butter

25 min790 kcal·P57g·C75g·F25g

Pork Tenderloin with Roasted Root Vegetables

Pork Tenderloin with Roasted Root Vegetables

Lean pork tenderloin seasoned and pan-seared, served with roasted carrots, parsnips, and a light herb sauce

37 min418 kcal·P32g·C43g·F14g

Grilled Turkey Breast with Quinoa and Roasted Carrots

Grilled Turkey Breast with Quinoa and Roasted Carrots

Lean grilled turkey breast seasoned with herbs, served with fluffy quinoa and roasted carrots for a balanced, nutritious lunch

35 min453 kcal·P17g·C61g·F15g

Pan-Seared Sirloin Steak with Sweet Potato and Green Beans

Pan-Seared Sirloin Steak with Sweet Potato and Green Beans

Succulent sirloin steak with roasted sweet potato wedges and sautéed green beans for a satisfying, protein-rich dinner

40 min1004 kcal·P78g·C118g·F29g

cottage cheese protein bowl with granola and peaches

cottage cheese protein bowl with granola and peaches

High-protein cottage cheese topped with homemade granola, fresh peaches, and nuts

20 min687 kcal·P50g·C75g·F18g

Lean Lamb Chops with Garlic Mashed Potatoes and Roasted Asparagus

Lean Lamb Chops with Garlic Mashed Potatoes and Roasted Asparagus

Herb-seasoned lamb chops with creamy mashed potatoes and perfectly roasted asparagus

40 min900 kcal·P65g·C98g·F24g

Pan-Roasted Sirloin Steak with Roasted Potatoes and Corn Salsa

Pan-Roasted Sirloin Steak with Roasted Potatoes and Corn Salsa

Tender pan-roasted sirloin steak served with crispy roasted potatoes and fresh corn salsa, delivering exceptional flavor and complete nutrition

45 min980 kcal·P76g·C115g·F29g

Beef and Mushroom Grain Bowl

Beef and Mushroom Grain Bowl

Lean ground beef with sautéed mushrooms, farro, and roasted root vegetables

50 min823 kcal·P54g·C108g·F24g

Grilled Cod with Quinoa and Roasted Vegetables

Grilled Cod with Quinoa and Roasted Vegetables

Pan-seared cod fillet with fluffy quinoa, roasted bell peppers, zucchini, and cherry tomatoes with olive oil and lemon

40 min627 kcal·P46g·C61g·F20g

Baked Cod with Quinoa and Steamed Broccoli

Baked Cod with Quinoa and Steamed Broccoli

Flaky white fish baked with lemon and herbs, served with fluffy quinoa and fresh steamed broccoli

25 min487 kcal·P36g·C48g·F16g

Beef Tenderloin with Sweet Potato and Asparagus

Beef Tenderloin with Sweet Potato and Asparagus

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

45 min1066 kcal·P77g·C114g·F29g

Sausage and Mushroom Scramble with Whole Wheat Toast

Sausage and Mushroom Scramble with Whole Wheat Toast

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

25 min538 kcal·P41g·C54g·F18g

Grilled Chicken Thigh Bowl with Brown Rice and Roasted Vegetables

Grilled Chicken Thigh Bowl with Brown Rice and Roasted Vegetables

Seasoned grilled chicken thighs over fluffy brown rice with roasted bell peppers, zucchini, and carrots, finished with a light tahini dressing

40 min858 kcal·P67g·C102g·F25g

duck breast with wild rice and roasted root vegetables

duck breast with wild rice and roasted root vegetables

Pan-seared duck breast served with wild rice pilaf and seasonal roasted root vegetables

65 min922 kcal·P70g·C106g·F26g

Grilled Pork Tenderloin with Roasted Root Vegetables and Brown Rice

Grilled Pork Tenderloin with Roasted Root Vegetables and Brown Rice

Tender, lean pork tenderloin grilled to perfection, served with a medley of roasted root vegetables and fluffy brown rice

40 min771 kcal·P56g·C77g·F25g

Pan-Seared Cod with Roasted Brussels Sprouts and Farro

Pan-Seared Cod with Roasted Brussels Sprouts and Farro

Tender pan-seared cod fillet with crispy roasted Brussels sprouts and nutty farro grain, finished with lemon and herbs

45 min638 kcal·P38g·C76g·F17g

Pan-Seared Lean Beef with Roasted Root Vegetables

Pan-Seared Lean Beef with Roasted Root Vegetables

Tender lean beef sirloin steak seared to perfection, served with colorful roasted carrots, parsnips, and Brussels sprouts for a satisfying and nutritious dinner

50 min527 kcal·P33g·C58g·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.