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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.

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
Grilled Salmon with Quinoa and Roasted Vegetables
dinner

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.

No ratings yet
45 min621 kcal·P47g·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
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
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
Tuna and Vegetable Wrap
lunch

Tuna and Vegetable Wrap

Whole wheat tortilla filled with canned tuna, mixed vegetables, lettuce, and light mayo, served with carrot sticks and hummus

No ratings yet
14 min904 kcal·P66g·C98g·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
Baked Cod with Herbs and Sweet Potato Fries
dinner

Baked Cod with Herbs and Sweet Potato Fries

Flaky white fish baked with fresh herbs and lemon, served alongside crispy sweet potato fries and steamed broccoli

No ratings yet
35 min772 kcal·P46g·C92g·F21g
Spicy Quinoa and Black Bean Bowl
dinner

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.

No ratings yet
30 min875 kcal·P66g·C88g·F30g
Scrambled Eggs with Wholemeal Toast and Grilled Tomatoes
breakfast

Scrambled Eggs with Wholemeal Toast and Grilled Tomatoes

Fluffy scrambled eggs made with free-range eggs, served with wholemeal toast, butter, and grilled tomatoes with herbs. A classic British breakfast adapted for health-conscious eating.

No ratings yet
22 min530 kcal·P48g·C55g·F15g
Almond Butter Banana Toast with Greek Yogurt
breakfast

Almond Butter Banana Toast with Greek Yogurt

Whole grain toast topped with creamy almond butter, fresh banana slices, and a side of protein-rich Greek yogurt with granola

No ratings yet
8 min770 kcal·P56g·C84g·F21g
Bacon and Cheddar Breakfast Scramble
breakfast

Bacon and Cheddar Breakfast Scramble

Fluffy scrambled eggs with crispy bacon, melted cheddar cheese, and whole wheat toast with butter

No ratings yet
25 min710 kcal·P55g·C82g·F20g
Ground Beef Stir-Fry with Brown Rice and Vegetables
dinner

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

No ratings yet
60 min1482 kcal·P89g·C114g·F75g
Grilled Chicken Breast with Farro and Roasted Bell Peppers
lunch

Grilled Chicken Breast with Farro and Roasted Bell Peppers

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

No ratings yet
50 min688 kcal·P51g·C76g·F18g
Grilled Lean Beef Steak with Sweet Potato and Green Beans
lunch

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

No ratings yet
45 min855 kcal·P62g·C93g·F23g
Herb-Grilled Lamb Chops with Couscous and Roasted Vegetables
dinner

Herb-Grilled Lamb Chops with Couscous and Roasted Vegetables

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

No ratings yet
40 min761 kcal·P46g·C92g·F20g
Cottage Cheese Pancakes with Blueberries and Almonds
breakfast

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.

No ratings yet
22 min735 kcal·P56g·C83g·F21g
Lentil and Vegetable Curry with Brown Rice
dinner

Lentil and Vegetable Curry with Brown Rice

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

No ratings yet
50 min702 kcal·P54g·C72g·F24g
Mini Turkey and Veggie Quesadillas
dinner

Mini Turkey and Veggie Quesadillas

Soft flour tortillas filled with ground turkey, cheese, and mild vegetables, cut into triangles

No ratings yet
28 min518 kcal·P60g·C40g·F15g
Pan-Roasted Lean Beef with Roasted Vegetables
dinner

Pan-Roasted Lean Beef with Roasted Vegetables

Tender lean beef sirloin steak with roasted potatoes and green beans in a light herb seasoning

No ratings yet
35 min340 kcal·P22g·C35g·F14g
Baked Salmon with Sweet Potato and Steamed Broccoli
dinner

Baked Salmon with Sweet Potato and Steamed Broccoli

Omega-3 rich baked salmon fillet with roasted sweet potato wedges and steamed broccoli, finished with a light garlic and herb seasoning

No ratings yet
40 min437 kcal·P34g·C46g·F15g
Protein-Packed Oatmeal with Eggs
breakfast

Protein-Packed Oatmeal with Eggs

Hearty oatmeal bowl topped with scrambled eggs, whole grain toast, and fresh berries

No ratings yet
25 min628 kcal·P49g·C65g·F22g
Grilled Tofu and Vegetable Stir-Fry with Brown Rice
lunch

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

No ratings yet
27 min444 kcal·P17g·C61g·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.