Melio
Back to recipes
Category

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.

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
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
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
Veggie and Mushroom Omelet with Whole Wheat Toast
breakfast

Veggie and Mushroom Omelet with Whole Wheat Toast

Fluffy three-egg omelet loaded with sautéed mushrooms, bell peppers, and onions, served with whole wheat toast and a side of fresh berries

No ratings yet
22 min671 kcal·P49g·C65g·F22g
Turkey and Veggie Breakfast Wrap
breakfast

Turkey and Veggie Breakfast Wrap

High-protein whole wheat wrap filled with turkey, scrambled eggs, vegetables, and cheese

No ratings yet
15 min491 kcal·P36g·C53g·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
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
Protein-Packed Oatmeal Bowl
breakfast

Protein-Packed Oatmeal Bowl

A hearty bowl of oatmeal topped with Greek yogurt, mixed berries, and a sprinkle of nuts for a balanced start to the day.

No ratings yet
15 min456 kcal·P80g·C127g·F23g
Oatmeal Waffles with Berries and Yogurt
breakfast

Oatmeal Waffles with Berries and Yogurt

Fluffy oatmeal waffles topped with fresh berries and creamy Greek yogurt

No ratings yet
35 min719 kcal·P52g·C68g·F23g
Grilled Chicken Caesar Wrap with Vegetables
lunch

Grilled Chicken Caesar Wrap with Vegetables

Tender grilled chicken breast wrapped in a whole wheat tortilla with crisp lettuce, parmesan cheese, and a light Caesar dressing, served with fresh vegetables

No ratings yet
25 min629 kcal·P47g·C63g·F21g
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
Scottish Porridge with Honey and Walnuts
breakfast

Scottish Porridge with Honey and Walnuts

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

No ratings yet
17 min792 kcal·P57g·C84g·F21g
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
Baked White Fish with Brown Rice and Steamed Broccoli
dinner

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

No ratings yet
52 min619 kcal·P46g·C61g·F20g
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
Whole Wheat Pancakes with Berry Compote
breakfast

Whole Wheat Pancakes with Berry Compote

Fluffy whole wheat pancakes topped with fresh berry compote and a drizzle of honey, served with a side of turkey sausage

No ratings yet
25 min526 kcal·P60g·C40g·F15g
Baked Cod with Brown Rice and Steamed Broccoli
dinner

Baked Cod with Brown Rice and Steamed Broccoli

Delicate white fish baked with lemon, served with nutty brown rice and fresh steamed broccoli. A light yet protein-rich dinner that supports evening recovery.

No ratings yet
30 min734 kcal·P81g·C74g·F11g
Protein-Packed Egg and Veggie Scramble with Whole Grain Toast
breakfast

Protein-Packed Egg and Veggie Scramble with Whole Grain Toast

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

No ratings yet
18 min615 kcal·P47g·C70g·F18g
Grilled Turkey Burger with Sweet Potato Fries
lunch

Grilled Turkey Burger with Sweet Potato Fries

Lean ground turkey patty on a whole wheat bun topped with lettuce, tomato, and Greek yogurt sauce, served with crispy baked sweet potato fries and a side salad

No ratings yet
40 min802 kcal·P58g·C87g·F22g
Protein-Packed Banana Oatmeal Cookies
snack

Protein-Packed Banana Oatmeal Cookies

A delicious and chewy snack made with ripe bananas, oats, and protein powder, perfect for a quick energy boost.

No ratings yet
25 min639 kcal·P40g·C80g·F17g
Lean Beef Sirloin with Sweet Potato and Broccoli
dinner

Lean Beef Sirloin with Sweet Potato and Broccoli

Grilled lean sirloin steak with roasted sweet potato wedges and steamed broccoli with garlic

No ratings yet
40 min396 kcal·P30g·C39g·F13g
Beef and Barley Vegetable Bowl
lunch

Beef and Barley Vegetable Bowl

Lean ground beef combined with pearl barley, roasted bell peppers, and zucchini in a savory broth-based bowl

No ratings yet
45 min631 kcal·P47g·C63g·F21g
Ham and Egg Salad Sandwich with Vegetables
lunch

Ham and Egg Salad Sandwich with Vegetables

Hearty sandwich filled with diced ham, chopped hard-boiled eggs, and fresh vegetables, served with a side salad for a satisfying lunch

No ratings yet
30 min803 kcal·P60g·C81g·F27g
Asian Grilled Chicken Stir-Fry with Brown Rice
lunch

Asian Grilled Chicken Stir-Fry with Brown Rice

Tender grilled chicken breast served over nutty brown rice with vibrant broccoli, finished with a light sesame-soy glaze for authentic Asian flavors

No ratings yet
22 min740 kcal·P32g·C89g·F28g

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.