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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.

556 recipes in this category.

Scrambled Eggs with Toast and Avocado
breakfast

Scrambled Eggs with Toast and Avocado

Fluffy scrambled eggs with whole wheat toast, fresh avocado slices, and a side of fresh berries

No ratings yet
13 min586 kcal·P42g·C62g·F16g
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
Tuna and White Bean Salad with Whole Grain Bread
lunch

Tuna and White Bean Salad with Whole Grain Bread

Protein-rich tuna and white bean salad with fresh vegetables, served with whole grain bread

No ratings yet
15 min674 kcal·P44g·C89g·F20g
Herb-Crusted Salmon with Quinoa and Seasonal Veggies
dinner

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.

No ratings yet
35 min3089 kcal·P232g·C309g·F103g
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
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 Tuna Steak with Quinoa Salad
lunch

Grilled Tuna Steak with Quinoa Salad

Seared ahi tuna steak served over a hearty quinoa salad with vegetables and tahini dressing

No ratings yet
35 min962 kcal·P75g·C101g·F34g
Banana-Almond Oatmeal with Egg White Toast
breakfast

Banana-Almond Oatmeal with Egg White Toast

Creamy oatmeal with sliced banana and almonds, served with whole wheat toast topped with egg whites and fresh tomato

No ratings yet
22 min615 kcal·P39g·C70g·F21g
Vegetable and Egg Scramble with Whole Wheat Toast
breakfast

Vegetable and Egg Scramble with Whole Wheat Toast

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

No ratings yet
22 min626 kcal·P45g·C59g·F20g
Quinoa & Black Bean Stuffed Peppers
dinner

Quinoa & Black Bean Stuffed Peppers

Delicious bell peppers stuffed with quinoa, black beans, corn, and spices, topped with avocado for a creamy finish.

No ratings yet
50 min503 kcal·P32g·C63g·F14g
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
Tuna and White Bean Mediterranean Bowl
lunch

Tuna and White Bean Mediterranean Bowl

Fresh tuna with white beans, vegetables, and tahini dressing over quinoa

No ratings yet
30 min811 kcal·P60g·C91g·F22g
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
Oatmeal with Berries and Almond Butter
breakfast

Oatmeal with Berries and Almond Butter

Warm oatmeal topped with fresh blueberries, strawberries, and a drizzle of almond butter with a touch of honey

No ratings yet
13 min565 kcal·P61g·C40g·F15g
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
Hard-Boiled Eggs with Cheddar Cheese and Almonds
afternoon_snack

Hard-Boiled Eggs with Cheddar Cheese and Almonds

Protein-rich snack with hard-boiled eggs, sharp cheddar cheese, and roasted almonds

No ratings yet
17 min457 kcal·P26g·C8g·F37g
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
Lemon Garlic Butter Shrimp with Quinoa and Steamed Broccoli
dinner

Lemon Garlic Butter Shrimp with Quinoa and Steamed Broccoli

A flavorful dish featuring succulent shrimp sautéed in a lemon garlic butter sauce, served with nutrient-rich quinoa and steamed broccoli for a balanced and satisfying meal.

No ratings yet
30 min700 kcal·P52g·C70g·F23g
Grilled Chicken with Sweet Potato and Roasted Vegetables
lunch

Grilled Chicken with Sweet Potato and Roasted Vegetables

Tender grilled chicken breast paired with baked sweet potato and a medley of roasted broccoli and red bell pepper. A balanced, nutrient-dense lunch with lean protein and complex carbohydrates.

No ratings yet
40 min921 kcal·P44g·C92g·F45g
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
lamb and bulgur mediterranean bowl
lunch

lamb and bulgur mediterranean bowl

Spiced ground lamb with bulgur wheat, roasted vegetables, and tahini dressing

No ratings yet
35 min761 kcal·P60g·C91g·F22g
Grilled Salmon with Quinoa and Seasonal Vegetables
dinner

Grilled Salmon with Quinoa and Seasonal Vegetables

A nutritious and delightful dinner featuring organic grilled salmon, served with quinoa and a medley of seasonal vegetables, perfect for supporting heart health and managing diabetes.

No ratings yet
45 min3089 kcal·P232g·C309g·F103g
Turkey Sausage and Vegetable Scramble with Whole Wheat Toast
breakfast

Turkey Sausage and Vegetable Scramble with Whole Wheat Toast

Lean turkey sausage scrambled with bell peppers, onions, and spinach, served with whole wheat toast and a side of fresh berries

No ratings yet
25 min682 kcal·P49g·C65g·F22g
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

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.