Back to recipes

Category

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 Roasted Vegetables

Grilled Salmon with Quinoa and Roasted Vegetables

A nutritious dinner featuring organic grilled salmon, served with protein-packed quinoa and a medley of seasonal roasted vegetables, perfect for maintaining health and wellness.

45 min621 kcal·P47g·C70g·F23g

Oatmeal Waffles with Blueberry Compote

Oatmeal Waffles with Blueberry Compote

Fluffy oatmeal waffles topped with warm blueberry compote and a dollop of Greek yogurt

25 min467 kcal·P45g·C44g·F10g

Grilled Lamb Chops with Couscous and Roasted Vegetables

Grilled Lamb Chops with Couscous and Roasted Vegetables

Tender grilled lamb chops seasoned with herbs, served with fluffy couscous and roasted bell peppers and zucchini

35 min728 kcal·P57g·C77g·F26g

Veggie and Mushroom Omelet with Whole Wheat Toast

Veggie and Mushroom Omelet with Whole Wheat Toast

Fluffy three-egg omelet loaded with sautéed mushrooms, bell peppers, and onions, served with whole wheat toast and a side of fresh berries

22 min671 kcal·P49g·C65g·F22g

Turkish Lamb Meatballs with Greek Yogurt

Turkish Lamb Meatballs with Greek Yogurt

Spiced ground lamb meatballs served with creamy Greek yogurt, whole grain toast, and fresh cucumber salad

27 min782 kcal·P63g·C42g·F39g

Mediterranean Tuna Salad Wrap

Mediterranean Tuna Salad Wrap

Flaked tuna mixed with fresh vegetables, feta cheese, and a light lemon vinaigrette, wrapped in a whole wheat tortilla with crisp greens

10 min738 kcal·P45g·C83g·F24g

Beef and Vegetable Stir-Fry with Brown Rice

Beef and Vegetable Stir-Fry with Brown Rice

Lean beef strips with colorful vegetables served over fluffy brown rice

35 min832 kcal·P64g·C87g·F29g

Protein-Packed Quinoa Breakfast Bowl

Protein-Packed Quinoa Breakfast Bowl

Fluffy quinoa cooked in almond milk topped with Greek yogurt, fresh strawberries, chopped almonds, and a drizzle of honey

30 min634 kcal·P47g·C71g·F18g

Pan-Seared Tofu and Shrimp with Vegetable Stir-Fry and Brown Rice

Pan-Seared Tofu and Shrimp with Vegetable Stir-Fry and Brown Rice

A light yet satisfying Asian dinner featuring pan-seared tofu and succulent shrimp with stir-fried fresh vegetables served over nutty brown rice.

35 min785 kcal·P61g·C92g·F23g

Mediterranean Chickpea and Chicken Salad with Pita

Mediterranean Chickpea and Chicken Salad with Pita

A hearty salad combining grilled chicken breast, chickpeas, cherry tomatoes, cucumber, red onion, and a lemon-herb vinaigrette, served with whole wheat pita bread.

30 min598 kcal·P47g·C63g·F21g

Grilled Chicken Breast with Steamed Broccoli and Brown Rice

Grilled Chicken Breast with Steamed Broccoli and Brown Rice

Tender grilled chicken breast paired with steamed broccoli and fluffy brown rice for a balanced, heart-healthy lunch

50 min426 kcal·P26g·C41g·F16g

Grilled Chicken Caesar Salad with Whole Grain Croutons

Grilled Chicken Caesar Salad with Whole Grain Croutons

Fresh romaine lettuce with grilled chicken breast, homemade whole grain croutons, and a lighter Caesar dressing

30 min547 kcal·P42g·C52g·F18g

Quinoa and Black Bean Salad with Avocado Dressing

Quinoa and Black Bean Salad with Avocado Dressing

A refreshing and nutritious quinoa salad packed with black beans, sweet corn, cherry tomatoes, and a creamy avocado dressing. Perfect for a wholesome lunch.

35 min503 kcal·P31g·C63g·F14g

Lamb and Vegetable Grain Bowl

Lamb and Vegetable Grain Bowl

Seasoned ground lamb with roasted vegetables, farro, and tzatziki yogurt sauce

45 min643 kcal·P50g·C76g·F19g

Tuna Salad Sandwich with Vegetable Sides

Tuna Salad Sandwich with Vegetable Sides

Hearty tuna salad made with canned tuna, fresh vegetables, and light mayo on whole grain bread, served with carrot sticks and cucumber slices

8 min827 kcal·P60g·C80g·F27g

Soft Scrambled Eggs with Toast

Soft Scrambled Eggs with Toast

Gently scrambled eggs with whole wheat toast and a small portion of unsalted butter, providing gentle nutrition for seniors

13 min308 kcal·P19g·C29g·F11g

Chicken and Vegetable Congee

Chicken and Vegetable Congee

Creamy Asian rice porridge with poached chicken, ginger, and green onions

75 min712 kcal·P52g·C76g·F19g

Quinoa & Black Bean Salad Bowl

Quinoa & Black Bean Salad Bowl

A refreshing quinoa and black bean salad bowl packed with protein, healthy fats, and vibrant vegetables, topped with a zesty lime dressing.

35 min503 kcal·P31g·C63g·F14g

grilled lamb chops with mediterranean quinoa salad

grilled lamb chops with mediterranean quinoa salad

Herb-marinated lamb chops served with a fresh quinoa salad loaded with vegetables and feta cheese

38 min1010 kcal·P75g·C101g·F33g

Vegetable Egg Scramble with Whole Wheat Toast

Vegetable Egg Scramble with Whole Wheat Toast

Fluffy scrambled eggs with sautéed spinach, tomatoes, and mushrooms, served with whole wheat toast and a side of fresh orange slices

22 min675 kcal·P49g·C72g·F18g

Vietnamese Beef Banh Mi Bowl

Vietnamese Beef Banh Mi Bowl

Marinated beef with pickled vegetables, cilantro, and crispy shallots over rice

35 min985 kcal·P72g·C107g·F27g

Herb-Crusted Salmon with Quinoa and Seasonal Veggies

Herb-Crusted Salmon with Quinoa and Seasonal Veggies

A delicious herb-crusted salmon served with protein-packed quinoa and a medley of seasonal vegetables, providing essential nutrients while being mindful of dietary restrictions.

35 min3089 kcal·P232g·C309g·F103g

Protein-Packed Oatmeal with Berries and Almonds

Protein-Packed Oatmeal with Berries and Almonds

Creamy oatmeal topped with fresh berries, sliced banana, almonds, and a drizzle of honey

15 min593 kcal·P39g·C77g·F17g

Lean Ground Beef and Black Bean Power Bowl

Lean Ground Beef and Black Bean Power Bowl

Seasoned lean ground beef with black beans, brown rice, roasted vegetables, and Greek yogurt sauce

40 min956 kcal·P76g·C101g·F34g

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.