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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.

544 recipes in this category.

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.

30 min700 kcal·P52g·C70g·F23g

Baked Cod with Roasted Broccoli and Brown Rice

Tender white fish fillet seasoned with lemon and herbs, served with fluffy brown rice and crispy roasted broccoli florets

50 min489 kcal·P36g·C48g·F16g

Oatmeal Waffles with Berries and Yogurt

Fluffy oatmeal waffles topped with fresh berries and creamy Greek yogurt

35 min719 kcal·P52g·C68g·F23g

Smoked Salmon and Avocado Toast

Whole grain toast topped with smoked salmon, ripe avocado, cream cheese, capers, and fresh dill with a side of fresh orange juice

13 min501 kcal·P32g·C63g·F14g

Sausage and Egg Breakfast Scramble

Hearty scrambled eggs with lean sausage, whole wheat toast, and fresh berries on the side

15 min496 kcal·P32g·C63g·F14g

Veggie-Loaded Scramble with Whole Wheat Toast

Fluffy scrambled eggs with bell peppers, mushrooms, and spinach, served with whole wheat toast and a side of fresh fruit

22 min543 kcal·P40g·C54g·F18g

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

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

35 min813 kcal·P69g·C74g·F25g

Protein-Packed Greek Yogurt Parfait

A delicious and nutritious parfait made with Greek yogurt, fresh fruits, and a sprinkle of granola, perfect for a satisfying snack.

10 min626 kcal·P47g·C62g·F21g

Grilled Salmon with Quinoa and Asparagus

A delightful dish featuring grilled organic salmon served with a side of nutrient-rich quinoa and steamed asparagus, perfect for meeting nutritional goals while being diabetes-friendly.

35 min700 kcal·P52g·C70g·F23g

Lentil and Vegetable Curry with Brown Rice

Hearty red lentil curry with mixed vegetables in aromatic spices, served over fluffy brown rice

50 min702 kcal·P54g·C72g·F24g

Savory Quinoa and Roasted Vegetable Bowl

A nutritious and satisfying bowl filled with organic quinoa, seasonal roasted vegetables, and grilled chicken, drizzled with a tangy lemon dressing. Perfect for a healthy snack to fuel your day!

45 min600 kcal·P45g·C60g·F20g

Baked White Fish with Roasted Root Vegetables and Quinoa

Delicate white fish fillet seasoned with lemon and herbs, served with roasted carrots and parsnips alongside fluffy quinoa

47 min637 kcal·P47g·C63g·F21g

Grilled Tilapia with Quinoa and Roasted Vegetables

Seasoned grilled tilapia fillet paired with fluffy quinoa and colorful roasted bell peppers and zucchini

32 min746 kcal·P46g·C82g·F24g

Lean Lamb Chops with Garlic Mashed Potatoes and Roasted Asparagus

Herb-seasoned lamb chops with creamy mashed potatoes and perfectly roasted asparagus

40 min900 kcal·P65g·C98g·F24g

Turkey and Avocado Wrap with Quinoa Salad

Whole wheat wrap filled with sliced turkey breast, avocado, lettuce, and tomato, served with a side quinoa salad

12 min647 kcal·P63g·C62g·F14g

Vegetable Omelet with Whole Wheat Toast

Fluffy three-egg omelet loaded with spinach, mushrooms, and tomatoes, served with whole wheat toast and a side of fresh berries

22 min720 kcal·P52g·C77g·F19g

Roasted Salmon with Root Vegetables and Quinoa

Pan-seared salmon fillet served with roasted carrots and beets, fluffy quinoa, and steamed asparagus with lemon dressing

40 min752 kcal·P57g·C55g·F34g

Turkish Shakshuka with Whole Wheat Bread

Eggs poached in savory tomato sauce with spinach and onions, served with toasted whole wheat bread

25 min493 kcal·P30g·C45g·F29g

Vegetable and Cheese Omelet with Whole Grain Toast

A fluffy omelet filled with spinach and red bell pepper, topped with melted cheddar cheese, served with buttered whole wheat toast

18 min613 kcal·P37g·C31g·F40g

Turkey and Avocado Sandwich with Cucumber Salad

Lean turkey breast sandwich with fresh avocado, tomato, and lettuce, paired with a crisp cucumber and vinegar salad

10 min442 kcal·P17g·C61g·F15g

Tuna Salad Wrap with Vegetables and Hummus

Whole wheat tortilla wrap filled with protein-rich tuna salad, fresh vegetables, and creamy hummus

12 min927 kcal·P68g·C100g·F25g

Mediterranean Chickpea and Vegetable Salad with Feta

Hearty salad with chickpeas, cucumber, tomatoes, bell peppers, red onion, and feta cheese, dressed with olive oil and lemon vinaigrette

15 min580 kcal·P46g·C62g·F20g

Scottish Porridge with Honey and Walnuts

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

17 min792 kcal·P57g·C84g·F21g

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.