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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.

Protein Pancakes with Berries and Honey

Protein Pancakes with Berries and Honey

Fluffy pancakes made with whey protein and egg whites, topped with Greek yogurt and fresh blueberries drizzled with honey. A high-protein start to the day with balanced carbs.

20 min302 kcal·P44g·C48g·F4g

Teriyaki Chicken with Brown Rice and Stir-Fried Vegetables

Teriyaki Chicken with Brown Rice and Stir-Fried Vegetables

Tender chicken breast glazed in a savory teriyaki sauce, served with nutty brown rice and a medley of fresh stir-fried vegetables

35 min1084 kcal·P77g·C144g·F26g

Grilled Chicken with White Rice and Stir-Fried Vegetables

Grilled Chicken with White Rice and Stir-Fried Vegetables

Lean grilled chicken breast served with fluffy white rice and a colorful mix of stir-fried broccoli and bell peppers, finished with a light soy sauce glaze.

25 min918 kcal·P76g·C98g·F23g

Grilled Chicken with White Rice and Roasted Vegetables

Grilled Chicken with White Rice and Roasted Vegetables

Lean grilled chicken breast served over fluffy white rice with roasted broccoli and carrots

40 min827 kcal·P60g·C84g·F26g

Baked Cod with Sweet Potato and Roasted Asparagus

Baked Cod with Sweet Potato and Roasted Asparagus

Delicate baked Atlantic cod fillet with a squeeze of fresh lemon, served alongside a baked sweet potato and roasted asparagus spears. A light, nutrient-dense dinner.

30 min628 kcal·P46g·C53g·F28g

Grilled Chicken with Brown Rice and Roasted Broccoli

Grilled Chicken with Brown Rice and Roasted Broccoli

Lean grilled chicken breast served over fluffy brown rice with steamed broccoli florets. A balanced meal with high-quality protein, complex carbohydrates, and nutrient-dense vegetables drizzled with olive oil.

45 min649 kcal·P53g·C59g·F21g

Pan-Seared Cod with Quinoa and Roasted Asparagus

Pan-Seared Cod with Quinoa and Roasted Asparagus

Delicate white fish with a light lemon finish, served alongside fluffy quinoa and tender roasted asparagus. A lean, elegant dinner that delivers complete protein and complex carbohydrates in a light, satisfying meal.

30 min449 kcal·P36g·C48g·F16g

Pan-Seared Cod with Brown Rice and Green Beans

Pan-Seared Cod with Brown Rice and Green Beans

Delicate white fish fillet pan-seared with minimal oil, served with nutty brown rice and fresh steamed green beans

20 min520 kcal·P47g·C53g·F12g

Baked Cod with Sweet Potato and Broccoli

Baked Cod with Sweet Potato and Broccoli

Tender baked cod fillet with roasted sweet potato and steamed broccoli, drizzled with olive oil

40 min546 kcal·P41g·C46g·F21g

Grilled Tilapia with Sweet Potato and Asparagus

Grilled Tilapia with Sweet Potato and Asparagus

Delicate white fish grilled to perfection, served alongside a creamy sweet potato and fresh asparagus. A light, nutrient-dense dinner rich in lean protein and complex carbohydrates with minimal added fat.

40 min401 kcal·P42g·C38g·F12g

Lean Beef Sirloin Steak with Sweet Potato and Green Beans

Lean Beef Sirloin Steak with Sweet Potato and Green Beans

A satisfying dinner featuring a lean beef sirloin steak paired with roasted sweet potato and steamed green beans, drizzled with olive oil for added nutrition

45 min962 kcal·P116g·C50g·F30g

Protein-Packed Oatmeal Bowl with Chicken and Berries

Protein-Packed Oatmeal Bowl with Chicken and Berries

A hearty breakfast combining lean chicken breast with steel-cut oats, egg whites, fresh blueberries, raw almonds, and honey for sustained energy and muscle support

20 min846 kcal·P57g·C117g·F27g

Pan-Seared Cod with Brown Rice and Asparagus

Pan-Seared Cod with Brown Rice and Asparagus

Delicate white fish with a light sear, paired with nutty brown rice and tender asparagus. A lean, protein-rich dinner that's simple yet satisfying.

25 min618 kcal·P72g·C53g·F13g

Teriyaki Chicken Stir-Fry with Brown Rice

Teriyaki Chicken Stir-Fry with Brown Rice

Tender chicken breast in a savory teriyaki glaze made with tamari sauce, served over fluffy brown rice with broccoli, snap peas, carrots, ginger, and sesame oil

35 min1211 kcal·P60g·C167g·F34g

Chicken and Vegetable Omelette with Whole Grain Toast

A hearty breakfast with whole eggs, cooked chicken breast, broccoli, and whole grain toast, seasoned with olive oil.

25 min875 kcal·P84g·C52g·F37g

Grilled Chicken and Quinoa with Broccoli

A high-protein dinner with grilled chicken breast, quinoa, and broccoli.

35 min583 kcal·P65g·C40g·F19g

Protein-Packed Tofu and Vegetable Stir-Fry with Oats

A high-protein breakfast featuring firm tofu, oats, spinach, bell peppers, and olive oil for added flavor.

25 min349 kcal·P24g·C24g·F25g

Mediterranean Grilled Fish with Feta and Quinoa

Mediterranean Grilled Fish with Feta and Quinoa

A high-protein, low-fat meal featuring grilled cod, quinoa, feta cheese, and fresh spinach with a touch of olive oil and lemon.

25 min504 kcal·P65g·C40g·F25g

Grilled Chicken and White Rice Bowl with Roasted Broccoli

Grilled Chicken and White Rice Bowl with Roasted Broccoli

A balanced lunch featuring grilled lean chicken breast served over fluffy white rice with steamed broccoli, finished with a light olive oil drizzle and fresh garlic

30 min1133 kcal·P44g·C168g·F32g

Dinner: Mediterranean Grilled Turkey and Quinoa with Eggplant

A hearty dinner featuring grilled turkey breast, quinoa, eggplant, whole wheat bread, grape tomatoes, and olive oil.

50 min1190 kcal·P102g·C119g·F36g

Chicken Quinoa Bowl with Broccoli

Chicken Quinoa Bowl with Broccoli

A high-protein dinner with chicken, quinoa, and broccoli.

25 min613 kcal·P71g·C40g·F20g

Grilled Chicken Breast with Quinoa and Zucchini

Grilled Chicken Breast with Quinoa and Zucchini

A lean and healthy dinner with grilled chicken breast, quinoa, and zucchini for a balanced meal.

25 min610 kcal·P69g·C36g·F22g

Grilled Sirloin with Quinoa and Spinach

Grilled Sirloin with Quinoa and Spinach

A lean beef sirloin dinner served with quinoa and spinach, seasoned with olive oil for a high-protein, low-fat meal.

45 min923 kcal·P79g·C44g·F47g

Grilled Chicken Bowl with Quinoa and Roasted Vegetables

Grilled Chicken Bowl with Quinoa and Roasted Vegetables

Succulent grilled chicken breast served over fluffy quinoa with roasted sweet potato and fresh broccoli. Drizzled with olive oil for a complete, nutrient-dense lunch.

35 min917 kcal·P38g·C99g·F41g

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.