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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.

Grilled Chicken with Rice and Stir-Fried Broccoli
lunch

Grilled Chicken with Rice and Stir-Fried Broccoli

Lean grilled chicken breast served over fluffy white rice with a side of tender stir-fried broccoli, lightly dressed with soy sauce and olive oil.

No ratings yet
25 min896 kcal·P67g·C104g·F22g
Lean Lamb Chops with Garlic Mashed Potatoes and Roasted Asparagus
dinner

Lean Lamb Chops with Garlic Mashed Potatoes and Roasted Asparagus

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

No ratings yet
40 min900 kcal·P65g·C98g·F24g
Lamb and Chickpea Moroccan Stew
dinner

Lamb and Chickpea Moroccan Stew

Tender lamb slow-cooked with chickpeas, vegetables, and aromatic spices, served with couscous

No ratings yet
85 min697 kcal·P50g·C74g·F19g
duck breast with wild rice and roasted root vegetables
dinner

duck breast with wild rice and roasted root vegetables

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

No ratings yet
65 min922 kcal·P70g·C106g·F26g
Baked Cod with Roasted Asparagus and Wild Rice
dinner

Baked Cod with Roasted Asparagus and Wild Rice

Delicate white fish fillet seasoned with lemon and herbs, baked to perfection and served with tender roasted asparagus and nutty wild rice

No ratings yet
40 min467 kcal·P35g·C46g·F15g
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
Herb-Seasoned Lamb Meatballs with Plantain and Roasted Broccoli
dinner

Herb-Seasoned Lamb Meatballs with Plantain and Roasted Broccoli

Savory ground lamb meatballs baked until golden, served with sweet cooked plantain and roasted broccoli. A Mediterranean-inspired dinner that completes the day's protein rotation.

No ratings yet
35 min750 kcal·P48g·C73g·F32g
Scrambled Eggs with Sweet Potato and Sautéed Spinach
breakfast

Scrambled Eggs with Sweet Potato and Sautéed Spinach

Protein-rich scrambled eggs paired with creamy baked sweet potato and wilted spinach, cooked in ghee for a warm, satisfying AIP-compliant breakfast

No ratings yet
15 min693 kcal·P30g·C66g·F36g
Roasted Pork Tenderloin with Cassava and Sautéed Asparagus
lunch

Roasted Pork Tenderloin with Cassava and Sautéed Asparagus

Tender pork loin roasted until golden, paired with creamy cassava and fresh sautéed asparagus. A satisfying, protein-rich lunch that rotates away from previous poultry choices.

No ratings yet
40 min935 kcal·P70g·C108g·F27g
Grilled Chicken Breast with White Rice and Green Beans
lunch

Grilled Chicken Breast with White Rice and Green Beans

Lean grilled chicken breast served with fluffy white rice and steamed green beans, finished with a drizzle of olive oil for richness

No ratings yet
35 min852 kcal·P51g·C105g·F24g
Seared Beef Sirloin with Roasted Sweet Potato
breakfast

Seared Beef Sirloin with Roasted Sweet Potato

Lean beef sirloin seared in ghee, served with oven-roasted sweet potato for a nutrient-dense, AIP-compliant breakfast high in protein and complex carbohydrates.

No ratings yet
45 min617 kcal·P59g·C45g·F22g
Tandoori Chicken with Basmati Rice and Cucumber Raita
dinner

Tandoori Chicken with Basmati Rice and Cucumber Raita

Aromatic tandoori-spiced chicken breast served with fragrant basmati rice and cooling cucumber raita

No ratings yet
35 min1127 kcal·P63g·C135g·F37g
Tandoori Chicken with Basmati Rice and Cucumber Salad
dinner

Tandoori Chicken with Basmati Rice and Cucumber Salad

Spiced tandoori-marinated chicken breast served with fragrant basmati rice and a refreshing cucumber-tomato salad, finished with a lime-yogurt drizzle.

No ratings yet
38 min1008 kcal·P78g·C111g·F26g
Baked Cod with Quinoa and Sautéed Spinach
dinner

Baked Cod with Quinoa and Sautéed Spinach

Delicate baked Atlantic cod fillet paired with nutty quinoa and fresh sautéed spinach, finished with a touch of olive oil

No ratings yet
28 min384 kcal·P38g·C29g·F13g
Roasted Turkey Breast with Plantain and Wilted Spinach
dinner

Roasted Turkey Breast with Plantain and Wilted Spinach

Tender roasted turkey breast paired with naturally sweet cooked plantain and nutrient-dense wilted spinach, finished with ghee for a satisfying AIP-friendly dinner

No ratings yet
13 min855 kcal·P69g·C97g·F25g
Grilled Chicken and Brown Rice Bowl
lunch

Grilled Chicken and Brown Rice Bowl

Tender grilled chicken breast served over fluffy brown rice with steamed broccoli, finished with a light soy-oil glaze for a balanced, satisfying lunch.

No ratings yet
35 min904 kcal·P69g·C91g·F27g
Teriyaki Salmon with Brown Rice and Broccoli
dinner

Teriyaki Salmon with Brown Rice and Broccoli

Glazed salmon fillet with a savory teriyaki sauce, served with nutty brown rice and steamed broccoli

No ratings yet
25 min659 kcal·P50g·C63g·F22g
Roasted Chicken Breast with Sweet Potato and Steamed Broccoli
lunch

Roasted Chicken Breast with Sweet Potato and Steamed Broccoli

Lean roasted chicken breast served with creamy sweet potato and fresh steamed broccoli, drizzled with olive oil for a complete, protein-packed lunch

No ratings yet
15 min754 kcal·P74g·C63g·F22g
Roasted Chicken Breast with Sweet Potato and Broccoli
lunch

Roasted Chicken Breast with Sweet Potato and Broccoli

Lean roasted chicken breast served with roasted sweet potato and steamed broccoli, drizzled with olive oil and lemon

No ratings yet
40 min770 kcal·P46g·C64g·F36g
Grilled Chicken with Rice and Sautéed Vegetables
lunch

Grilled Chicken with Rice and Sautéed Vegetables

Tender grilled chicken breast served with fluffy white rice and a medley of sautéed spinach and mushrooms

No ratings yet
30 min988 kcal·P77g·C104g·F28g
Grilled Chicken Breast with Rice and Roasted Vegetables
lunch

Grilled Chicken Breast with Rice and Roasted Vegetables

Seasoned grilled chicken breast served with fluffy white rice and colorful roasted vegetables

No ratings yet
30 min849 kcal·P41g·C114g·F29g
Grilled Chicken and Jasmine Rice Stir-Fry
lunch

Grilled Chicken and Jasmine Rice Stir-Fry

Tender grilled chicken breast served over fluffy jasmine rice with stir-fried broccoli in a light soy-ginger sauce

No ratings yet
25 min951 kcal·P62g·C118g·F23g
Protein Pancake Bowl with Berries
breakfast

Protein Pancake Bowl with Berries

Fluffy protein pancakes made with egg whites, oats, and whey protein, topped with Greek yogurt, blueberries, honey, and almond butter for a nutrient-dense breakfast.

No ratings yet
18 min676 kcal·P59g·C77g·F16g
Scrambled Egg Whites with Turkey Sausage
breakfast

Scrambled Egg Whites with Turkey Sausage

Fluffy scrambled egg whites with lean ground turkey, whole wheat toast, and fresh blueberries

No ratings yet
15 min605 kcal·P60g·C41g·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.