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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.

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
Grilled Chicken and Vegetable Sandwich with Egg Salad
lunch

Grilled Chicken and Vegetable Sandwich with Egg Salad

Hearty sandwich combining grilled chicken breast, homemade egg salad, fresh vegetables, and whole grain bread for a balanced, protein-rich lunch

No ratings yet
20 min875 kcal·P66g·C99g·F24g
Lean Beef Sirloin with Roasted Sweet Potato and Grilled Asparagus
lunch

Lean Beef Sirloin with Roasted Sweet Potato and Grilled Asparagus

Premium lean sirloin steak grilled to perfection, served with roasted sweet potato for complex carbs and fresh grilled asparagus

No ratings yet
55 min878 kcal·P79g·C82g·F30g
Porridge with Berries and Almonds
breakfast

Porridge with Berries and Almonds

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

No ratings yet
13 min575 kcal·P48g·C54g·F15g
Quinoa and Chickpea Salad Bowl
lunch

Quinoa and Chickpea Salad Bowl

A refreshing and nutritious quinoa salad packed with protein-rich chickpeas, colorful vegetables, and a tangy lemon dressing, perfect for a light yet filling lunch.

No ratings yet
15 min503 kcal·P31g·C63g·F14g
Baked Cod with Roasted Sweet Potato and Green Beans
dinner

Baked Cod with Roasted Sweet Potato and Green Beans

Mild, flaky baked cod fillet with naturally sweet roasted sweet potato and tender green beans for a gentle, nutritious dinner

No ratings yet
35 min610 kcal·P42g·C45g·F29g
grass-fed beef sirloin with roasted sweet potatoes and asparagus
dinner

grass-fed beef sirloin with roasted sweet potatoes and asparagus

Perfectly grilled beef sirloin served with herb-roasted sweet potatoes and garlic asparagus

No ratings yet
50 min975 kcal·P70g·C104g·F26g
Baked White Fish with Roasted Root Vegetables and Lemon Herb Sauce
dinner

Baked White Fish with Roasted Root Vegetables and Lemon Herb Sauce

Delicate white fish fillet seasoned with herbs and lemon, baked to perfection, served with roasted carrots, parsnips, and a light herb-infused sauce

No ratings yet
55 min504 kcal·P38g·C50g·F17g
Tuna Salad Sandwich with Vegetables
lunch

Tuna Salad Sandwich with Vegetables

Classic tuna salad made with canned tuna, celery, and a light dressing, served on whole wheat bread with fresh lettuce, tomato, and cucumber

No ratings yet
10 min633 kcal·P46g·C61g·F20g
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
Pumpkin Spice Pancakes with Greek Yogurt
breakfast

Pumpkin Spice Pancakes with Greek Yogurt

Fluffy pumpkin pancakes made with whole wheat flour, topped with low-fat Greek yogurt and a drizzle of pure maple syrup

No ratings yet
22 min390 kcal·P14g·C52g·F13g
Beef Stir-Fry with Brown Rice
dinner

Beef Stir-Fry with Brown Rice

Tender beef strips stir-fried with colorful vegetables in a savory sauce, served over fluffy brown rice

No ratings yet
35 min886 kcal·P66g·C98g·F24g
Herb-Crusted Pork Chops with Sweet Potato and Roasted Brussels Sprouts
dinner

Herb-Crusted Pork Chops with Sweet Potato and Roasted Brussels Sprouts

Juicy herb-crusted pork chops served alongside creamy mashed sweet potato and crispy roasted Brussels sprouts with garlic

No ratings yet
45 min1092 kcal·P79g·C117g·F29g
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
Protein Pancakes with Berries and Yogurt
breakfast

Protein Pancakes with Berries and Yogurt

Fluffy pancakes made with egg whites and Greek yogurt, topped with fresh blueberries and a drizzle of honey

No ratings yet
22 min251 kcal·P33g·C51g·F3g
Baked Cod with Sweet Potato and Asparagus
dinner

Baked Cod with Sweet Potato and Asparagus

Delicate baked cod fillet with roasted sweet potato and asparagus, finished with garlic and lemon

No ratings yet
50 min557 kcal·P66g·C43g·F13g
Carne Asada with Cilantro-Lime Rice and Black Beans
lunch

Carne Asada with Cilantro-Lime Rice and Black Beans

Marinated lean beef sirloin with citrus and spices, served with aromatic white rice, black beans, and fresh cilantro

No ratings yet
25 min1171 kcal·P81g·C141g·F32g
Veggie and Sausage Breakfast Scramble
breakfast

Veggie and Sausage Breakfast Scramble

Fluffy scrambled eggs with turkey sausage, bell peppers, and onions, served with whole wheat toast

No ratings yet
25 min546 kcal·P41g·C54g·F18g
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
Vegetable and Cheese Frittata with Whole Wheat Toast
breakfast

Vegetable and Cheese Frittata with Whole Wheat Toast

Fluffy frittata loaded with spinach, mushrooms, and cheese, served with whole wheat toast

No ratings yet
25 min635 kcal·P48g·C65g·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
Mediterranean Chicken Quinoa Bowl
lunch

Mediterranean Chicken Quinoa Bowl

Grilled chicken breast served over quinoa with roasted vegetables, feta cheese, and tahini dressing

No ratings yet
35 min572 kcal·P43g·C65g·F16g
Veggie-Loaded Scramble with Whole Wheat Toast
breakfast

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

No ratings yet
22 min543 kcal·P40g·C54g·F18g
Turkey and Avocado Wrap with Mixed Greens
lunch

Turkey and Avocado Wrap with Mixed Greens

Sliced turkey breast wrapped in a whole wheat tortilla with fresh avocado, lettuce, tomato, and a light ranch dressing

No ratings yet
12 min566 kcal·P41g·C55g·F18g

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.