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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.

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
Pan-Seared Veal Cutlets with Creamy Mushroom Sauce and Garlic Mashed Potatoes
dinner

Pan-Seared Veal Cutlets with Creamy Mushroom Sauce and Garlic Mashed Potatoes

Tender pan-seared veal cutlets topped with a rich creamy mushroom sauce, served alongside buttery garlic mashed potatoes and steamed broccoli. An elegant yet satisfying dinner.

No ratings yet
45 min998 kcal·P78g·C117g·F29g
Grilled Pork Tenderloin with Roasted Root Vegetables and Green Beans
dinner

Grilled Pork Tenderloin with Roasted Root Vegetables and Green Beans

Tender, juicy pork loin grilled to perfection, served with a medley of roasted root vegetables and fresh steamed green beans

No ratings yet
50 min589 kcal·P38g·C76g·F17g
Grilled Chicken Breast with Herb Risotto and Sautéed Mushrooms
dinner

Grilled Chicken Breast with Herb Risotto and Sautéed Mushrooms

Tender grilled chicken breast served with creamy herb risotto and earthy sautéed mushrooms

No ratings yet
45 min567 kcal·P41g·C54g·F18g
Herb-Crusted Cod with Quinoa Pilaf and Roasted Brussels Sprouts
dinner

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

No ratings yet
45 min685 kcal·P45g·C73g·F22g
Baked Chicken Thighs with Roasted Sweet Potato and Asparagus
dinner

Baked Chicken Thighs with Roasted Sweet Potato and Asparagus

Juicy baked chicken thighs with herbs and garlic, accompanied by crispy roasted sweet potato wedges and tender asparagus

No ratings yet
45 min557 kcal·P40g·C54g·F18g
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
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
Pan-Seared Steak with Roasted Vegetables
dinner

Pan-Seared Steak with Roasted Vegetables

Tender pan-seared beef sirloin steak served with roasted potatoes and seasonal vegetables

No ratings yet
50 min586 kcal·P38g·C76g·F17g
Pan-Seared Duck Breast with Wild Rice and Roasted Root Vegetables
dinner

Pan-Seared Duck Breast with Wild Rice and Roasted Root Vegetables

Succulent pan-seared duck breast with crispy skin served alongside nutty wild rice and roasted parsnips, beets, and Brussels sprouts with a balsamic glaze

No ratings yet
55 min1074 kcal·P78g·C117g·F29g
Pan-Seared Lamb Chops with Farro and Roasted Root Vegetables
dinner

Pan-Seared Lamb Chops with Farro and Roasted Root Vegetables

Tender lamb chops seared to perfection, served with nutty farro and a medley of roasted root vegetables including carrots, parsnips, and beets

No ratings yet
55 min1048 kcal·P76g·C114g·F28g
Grilled Turkey Burger with Sweet Potato Fries and Coleslaw
lunch

Grilled Turkey Burger with Sweet Potato Fries and Coleslaw

Lean ground turkey burger on whole grain bun with lettuce and tomato, served with crispy baked sweet potato fries and fresh cabbage coleslaw

No ratings yet
45 min660 kcal·P48g·C64g·F21g
Herb-Crusted Chicken Thigh with Wild Rice and Roasted Vegetables
dinner

Herb-Crusted Chicken Thigh with Wild Rice and Roasted Vegetables

Succulent herb-crusted chicken thigh served with fluffy wild rice and roasted seasonal vegetables

No ratings yet
50 min974 kcal·P76g·C114g·F28g
Herb-Crusted Salmon with Roasted Asparagus and Brown Rice
dinner

Herb-Crusted Salmon with Roasted Asparagus and Brown Rice

Pan-seared salmon with herb crust served alongside roasted asparagus and fluffy brown rice

No ratings yet
30 min527 kcal·P41g·C55g·F18g
Lean Beef Stir-Fry with Brown Rice and Mixed Vegetables
dinner

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

No ratings yet
30 min549 kcal·P41g·C54g·F18g
Lean Ground Beef and Vegetable Stir-Fry with Brown Rice
dinner

Lean Ground Beef and Vegetable Stir-Fry with Brown Rice

Tender ground beef stir-fried with colorful vegetables including bell peppers, broccoli, and snap peas in a light soy-ginger sauce, served over fluffy brown rice

No ratings yet
50 min598 kcal·P43g·C57g·F19g
Grilled Chicken and Vegetable Buddha Bowl with Tahini Dressing
lunch

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

No ratings yet
60 min677 kcal·P45g·C90g·F20g
Herb-Crusted Cod with Roasted Root Vegetables and Farro
dinner

Herb-Crusted Cod with Roasted Root Vegetables and Farro

Pan-seared cod fillet with herbs and breadcrumb crust, served with roasted carrots, parsnips, and hearty farro pilaf

No ratings yet
50 min774 kcal·P59g·C89g·F22g
Herb-Roasted Chicken Breast with Garlic Roasted Potatoes and Steamed Broccoli
dinner

Herb-Roasted Chicken Breast with Garlic Roasted Potatoes and Steamed Broccoli

Juicy herb-crusted chicken breast served with crispy garlic roasted baby potatoes and steamed broccoli with lemon

No ratings yet
55 min916 kcal·P66g·C98g·F25g
Baked White Fish with Roasted Sweet Potato and Green Beans
dinner

Baked White Fish with Roasted Sweet Potato and Green Beans

Herb-seasoned baked white fish fillet with crispy roasted sweet potato wedges and tender green beans

No ratings yet
37 min451 kcal·P34g·C45g·F15g
Baked Salmon with Quinoa and Roasted Brussels Sprouts
dinner

Baked Salmon with Quinoa and Roasted Brussels Sprouts

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

No ratings yet
35 min747 kcal·P46g·C92g·F20g
Seared Cod with Quinoa Pilaf and Roasted Brussels Sprouts
dinner

Seared Cod with Quinoa Pilaf and Roasted Brussels Sprouts

Pan-seared cod fillet served with herb quinoa pilaf and caramelized brussels sprouts

No ratings yet
45 min866 kcal·P66g·C99g·F24g
Herb-Crusted Baked Chicken Thigh with Sweet Potato and Green Beans
dinner

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

No ratings yet
37 min497 kcal·P33g·C58g·F17g
Grilled Chicken Thigh Bowl with Brown Rice and Roasted Vegetables
lunch

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

No ratings yet
40 min858 kcal·P67g·C102g·F25g

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.