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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.

Mediterranean Grilled Cod with Roasted Sweet Potato

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

33 min485 kcal·P53g·C29g·F17g

Ground Beef Stir-Fry with Brown Rice and Vegetables

Ground Beef Stir-Fry with Brown Rice and Vegetables

Savory ground beef stir-fried with broccoli and onions, served over fluffy brown rice with olive oil drizzle

60 min1482 kcal·P89g·C114g·F75g

Herb-Grilled Lamb Chops with Couscous and Roasted Vegetables

Herb-Grilled Lamb Chops with Couscous and Roasted Vegetables

Tender lamb chops seasoned with Mediterranean herbs, served with fluffy couscous and colorful roasted vegetables

40 min761 kcal·P46g·C92g·F20g

Tandoori Chicken with Basmati Rice and Roasted Cauliflower

Tandoori Chicken with Basmati Rice and Roasted Cauliflower

Spiced Indian-style chicken breast with fragrant basmati rice and roasted cauliflower, marinated in yogurt and aromatic spices

65 min1618 kcal·P84g·C148g·F81g

Ricotta Protein Smoothie Bowl

Ricotta Protein Smoothie Bowl

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

10 min483 kcal·P36g·C54g·F13g

Scottish Porridge with Honey and Walnuts

Scottish Porridge with Honey and Walnuts

Hearty oats porridge topped with honey, walnuts, and fresh berries

17 min792 kcal·P57g·C84g·F21g

Sustainable Salmon Quinoa Bowl

Sustainable Salmon Quinoa Bowl

A nutritious bowl filled with grilled sustainable salmon, quinoa, and a medley of colorful vegetables, drizzled with a lemon-tahini dressing, perfect for supporting your health goals.

35 min700 kcal·P52g·C70g·F23g

Spicy Quinoa and Black Bean Bowl

Spicy Quinoa and Black Bean Bowl

A hearty bowl of spiced quinoa mixed with black beans, bell peppers, and topped with avocado for a nutritious and filling dinner.

30 min875 kcal·P66g·C88g·F30g

Grilled Chicken Breast with Farro and Roasted Bell Peppers

Grilled Chicken Breast with Farro and Roasted Bell Peppers

Herb-seasoned grilled chicken breast served with nutty farro grain and colorful roasted bell peppers

50 min688 kcal·P51g·C76g·F18g

Grilled Fish with Quinoa and Green Beans

Grilled Fish with Quinoa and Green Beans

Pan-seared salmon fillet with fluffy quinoa pilaf and steamed green beans with lemon

30 min695 kcal·P51g·C75g·F19g

Cottage Cheese Pancakes with Blueberries and Almonds

Cottage Cheese Pancakes with Blueberries and Almonds

Fluffy cottage cheese pancakes topped with fresh blueberries, sliced almonds, and a drizzle of honey. A protein-rich breakfast that combines creamy texture with fresh fruit.

22 min735 kcal·P56g·C83g·F21g

Scrambled Eggs with Whole Wheat Toast and Berries

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

13 min485 kcal·P32g·C63g·F14g

Pan-Seared Salmon with Roasted Asparagus and Quinoa

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

30 min432 kcal·P33g·C45g·F15g

Oatmeal Waffles with Berries and Yogurt

Oatmeal Waffles with Berries and Yogurt

Fluffy oatmeal waffles topped with fresh berries and creamy Greek yogurt

35 min719 kcal·P52g·C68g·F23g

Grilled Chicken with Brown Rice and Roasted Vegetables

Grilled Chicken with Brown Rice and Roasted Vegetables

Seasoned grilled chicken breast served with nutty brown rice and a colorful mix of steamed broccoli and red bell peppers

35 min598 kcal·P49g·C54g·F22g

Grilled Chicken and Scrambled Eggs with Whole Grain Toast

Grilled Chicken and Scrambled Eggs with Whole Grain Toast

Lean grilled chicken breast paired with fluffy scrambled eggs, whole wheat toast, and fresh blueberries for a high-protein breakfast

25 min987 kcal·P59g·C84g·F46g

Herb-Baked Tilapia with Roasted Zucchini and Quinoa

Herb-Baked Tilapia with Roasted Zucchini and Quinoa

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

25 min462 kcal·P34g·C45g·F15g

Shrimp and Quinoa Power Bowl

Shrimp and Quinoa Power Bowl

Grilled shrimp served over quinoa with roasted vegetables and tahini dressing

40 min586 kcal·P43g·C64g·F16g

Grilled Chicken Quinoa Bowl with Avocado

Grilled Chicken Quinoa Bowl with Avocado

A nutritious and balanced quinoa bowl topped with grilled chicken, fresh vegetables, and creamy avocado, providing a delightful blend of flavors and textures.

35 min626 kcal·P47g·C63g·F21g

Grilled Lean Beef Steak with Sweet Potato and Green Beans

Grilled Lean Beef Steak with Sweet Potato and Green Beans

Tender grilled lean beef steak seasoned with herbs, served with roasted sweet potato wedges and steamed green beans

45 min855 kcal·P62g·C93g·F23g

Grilled Tofu and Vegetable Stir-Fry with Brown Rice

Grilled Tofu and Vegetable Stir-Fry with Brown Rice

Crispy pan-seared tofu with bell peppers, broccoli, and carrots served over fluffy brown rice with a light soy-ginger sauce

27 min444 kcal·P17g·C61g·F15g

Protein-Packed Egg and Veggie Scramble with Whole Grain Toast

Protein-Packed Egg and Veggie Scramble with Whole Grain Toast

Fluffy scrambled eggs with spinach, bell peppers, and cheese, served with avocado toast

18 min615 kcal·P47g·C70g·F18g

Baked White Fish with Brown Rice and Steamed Broccoli

Baked White Fish with Brown Rice and Steamed Broccoli

Light yet satisfying dinner with white fish fillet, fluffy brown rice, and fresh steamed broccoli with lemon herb seasoning

52 min619 kcal·P46g·C61g·F20g

Porridge with Berries and Almonds

Porridge with Berries and Almonds

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

13 min575 kcal·P48g·C54g·F15g

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.