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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.

Almond Butter Oatmeal with Banana and Berries
breakfast

Almond Butter Oatmeal with Banana and Berries

Creamy oatmeal topped with almond butter, fresh banana slices, and mixed berries for a satisfying and nutritious start to the day

No ratings yet
13 min536 kcal·P40g·C54g·F18g
Quinoa & Black Bean Salad with Avocado Dressing
lunch

Quinoa & Black Bean Salad with Avocado Dressing

A refreshing and protein-packed quinoa salad mixed with black beans, corn, and topped with a creamy avocado dressing. Perfect for a healthy lunch!

No ratings yet
35 min639 kcal·P40g·C80g·F18g
Scrambled Eggs with Whole Wheat Toast and Berries
breakfast

Scrambled Eggs with Whole Wheat Toast and Berries

Fluffy scrambled eggs with whole wheat toast, fresh berries, and a glass of milk for a nutritious morning start

No ratings yet
13 min485 kcal·P32g·C63g·F14g
Scrambled Eggs with Toast and Fresh Fruit
breakfast

Scrambled Eggs with Toast and Fresh Fruit

Fluffy scrambled eggs with whole wheat toast, butter, and a side of fresh berries and banana

No ratings yet
18 min762 kcal·P55g·C81g·F20g
Beef and Vegetable Stir-Fry with Jasmine Rice
lunch

Beef and Vegetable Stir-Fry with Jasmine Rice

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

No ratings yet
35 min813 kcal·P69g·C74g·F25g
Mediterranean Tuna Pasta Bowl
lunch

Mediterranean Tuna Pasta Bowl

Whole wheat pasta with canned tuna, cherry tomatoes, kalamata olives, cucumber, feta cheese, and a light lemon-olive oil dressing

No ratings yet
22 min865 kcal·P54g·C108g·F24g
Grilled Beef Tenderloin with Roasted Sweet Potato and Broccoli
lunch

Grilled Beef Tenderloin with Roasted Sweet Potato and Broccoli

Lean beef tenderloin steak with roasted sweet potato and steamed broccoli drizzled with olive oil

No ratings yet
45 min1446 kcal·P128g·C94g·F63g
Quinoa and Black Bean Salad with Avocado Dressing
lunch

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.

No ratings yet
35 min503 kcal·P31g·C63g·F14g
Beef and Vegetable Stir-Fry with Brown Rice
dinner

Beef and Vegetable Stir-Fry with Brown Rice

Lean beef strips with colorful vegetables served over fluffy brown rice

No ratings yet
35 min832 kcal·P64g·C87g·F29g
grilled lamb chops with mediterranean quinoa salad
lunch

grilled lamb chops with mediterranean quinoa salad

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

No ratings yet
38 min1010 kcal·P75g·C101g·F33g
Pan-Roasted Sirloin Steak with Roasted Vegetables
dinner

Pan-Roasted Sirloin Steak with Roasted Vegetables

A perfectly seared boneless sirloin steak served with roasted corn, potatoes, and fresh vegetables with a light catalina dressing

No ratings yet
50 min858 kcal·P66g·C100g·F25g
breakfast
breakfast

Breakfast: Grilled Chicken and Vegetable Omelette

A high-protein breakfast featuring grilled chicken, eggs, broccoli, and bell pepper with a touch of olive oil.

No ratings yet
25 min567 kcal·P73g·C13g·F28g
Organic Quinoa & Chickpea Salad
snack

Organic Quinoa & Chickpea Salad

A refreshing and nutritious quinoa salad with chickpeas, seasonal vegetables, and a lemon vinaigrette, rich in protein and fiber, perfect for a light snack.

No ratings yet
10 min479 kcal·P36g·C48g·F16g
Vegetable Egg Scramble with Whole Wheat Toast
breakfast

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

No ratings yet
22 min675 kcal·P49g·C72g·F18g
Pan-Seared Salmon with Roasted Asparagus and Quinoa
dinner

Pan-Seared Salmon with Roasted Asparagus and Quinoa

Omega-3 rich salmon fillet with a crispy exterior, served alongside roasted asparagus and fluffy quinoa pilaf with lemon herbs

No ratings yet
30 min432 kcal·P33g·C45g·F15g
Oatmeal Waffles with Blueberry Compote
breakfast

Oatmeal Waffles with Blueberry Compote

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

No ratings yet
25 min467 kcal·P45g·C44g·F10g
Yogurt Parfait with Granola and Berries
breakfast

Yogurt Parfait with Granola and Berries

Creamy Greek yogurt layered with crunchy granola, fresh mixed berries, and a drizzle of honey for a balanced and satisfying breakfast

No ratings yet
5 min526 kcal·P41g·C54g·F18g
Ricotta Protein Smoothie Bowl
breakfast

Ricotta Protein Smoothie Bowl

Creamy ricotta-based smoothie bowl topped with fresh fruits and nuts

No ratings yet
10 min483 kcal·P36g·C54g·F13g
Spinach and Mushroom Scrambled Eggs with Whole Grain Toast
breakfast

Spinach and Mushroom Scrambled Eggs with Whole Grain Toast

Fluffy scrambled eggs with sautéed spinach and mushrooms, served with whole grain toast and avocado

No ratings yet
13 min499 kcal·P36g·C53g·F13g
Protein-Packed Quinoa Breakfast Bowl
breakfast

Protein-Packed Quinoa Breakfast Bowl

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

No ratings yet
30 min634 kcal·P47g·C71g·F18g
Pan-Seared Tofu and Shrimp with Vegetable Stir-Fry and Brown Rice
dinner

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.

No ratings yet
35 min785 kcal·P61g·C92g·F23g
Herb-Baked Tilapia with Roasted Zucchini and Quinoa
dinner

Herb-Baked Tilapia with Roasted Zucchini and Quinoa

Mild white fish fillet with herbs and lemon, served with roasted zucchini and fluffy quinoa

No ratings yet
25 min462 kcal·P34g·C45g·F15g
Mediterranean Grilled Cod with Roasted Sweet Potato
dinner

Mediterranean Grilled Cod with Roasted Sweet Potato

Flaky white cod fillet with a delicate lemon finish, paired with creamy roasted sweet potato and fresh spinach for a light yet satisfying Mediterranean-inspired dinner

No ratings yet
33 min485 kcal·P53g·C29g·F17g
Pan-Seared Duck Breast with Cherry Gastrique and Roasted Parsnips
dinner

Pan-Seared Duck Breast with Cherry Gastrique and Roasted Parsnips

Tender pan-seared duck breast with a sweet-tart cherry reduction, served with roasted parsnips and steamed broccoli

No ratings yet
40 min518 kcal·P40g·C53g·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.