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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.

Tuna Salad Sandwich with Greek Salad
lunch

Tuna Salad Sandwich with Greek Salad

Hearty tuna salad made with canned tuna, celery, and light mayo on whole grain bread, served with a fresh Greek salad

No ratings yet
10 min891 kcal·P54g·C107g·F24g
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
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
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
Oatmeal with Greek Yogurt and Berries
breakfast

Oatmeal with Greek Yogurt and Berries

Warm oatmeal topped with creamy Greek yogurt, fresh mixed berries, and a drizzle of honey

No ratings yet
12 min526 kcal·P32g·C62g·F14g
Savory Chicken Quinoa Bowl
lunch

Savory Chicken Quinoa Bowl

A nutritious and filling quinoa bowl topped with grilled chicken, fresh vegetables, and a zesty lemon dressing.

No ratings yet
35 min795 kcal·P60g·C79g·F26g
Pan-Seared Beef Tenderloin with Garlic Mashed Potatoes and Steamed Asparagus
dinner

Pan-Seared Beef Tenderloin with Garlic Mashed Potatoes and Steamed Asparagus

Tender beef tenderloin steak with herbs, served with creamy garlic mashed potatoes and fresh steamed asparagus with lemon

No ratings yet
45 min603 kcal·P38g·C77g·F17g
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
Lean Beef Sirloin with Roasted Root Vegetables and Herb Quinoa
dinner

Lean Beef Sirloin with Roasted Root Vegetables and Herb Quinoa

Tender pan-seared lean beef sirloin steak served with roasted sweet potato and carrots, accompanied by herb-infused quinoa

No ratings yet
45 min475 kcal·P30g·C52g·F16g
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
Teriyaki Turkey Breast with Quinoa and Green Beans
dinner

Teriyaki Turkey Breast with Quinoa and Green Beans

Lean turkey breast glazed with a light teriyaki sauce, served with protein-rich quinoa and steamed green beans

No ratings yet
25 min728 kcal·P72g·C79g·F15g
Grilled Shrimp and Avocado Salad with Quinoa
lunch

Grilled Shrimp and Avocado Salad with Quinoa

Succulent grilled shrimp served over a bed of mixed greens with creamy avocado, cherry tomatoes, cucumber, and fluffy quinoa, dressed with lemon vinaigrette

No ratings yet
23 min831 kcal·P66g·C99g·F24g
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
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
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
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
Sausage and Cheese Breakfast Casserole
breakfast

Sausage and Cheese Breakfast Casserole

Hearty breakfast casserole with turkey sausage, cheddar cheese, and whole grain bread, baked until golden and served with fresh fruit

No ratings yet
50 min710 kcal·P54g·C81g·F20g
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 Beef Sirloin with Quinoa and Roasted Carrots
lunch

Grilled Beef Sirloin with Quinoa and Roasted Carrots

Tender grilled beef sirloin steak served with fluffy quinoa pilaf and roasted carrots with herbs

No ratings yet
40 min672 kcal·P50g·C76g·F18g
Vegetable and Herb Frittata with Whole Grain Toast
breakfast

Vegetable and Herb Frittata with Whole Grain Toast

Fluffy frittata loaded with spinach, mushrooms, and bell peppers, served with whole grain toast and a side of fresh berries

No ratings yet
25 min490 kcal·P32g·C63g·F14g
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
Grilled Turkey Breast with Quinoa and Vegetable Medley
lunch

Grilled Turkey Breast with Quinoa and Vegetable Medley

Lean grilled turkey breast served with fluffy quinoa, roasted bell peppers, zucchini, and cherry tomatoes

No ratings yet
40 min837 kcal·P66g·C99g·F24g
tuna and white bean mediterranean salad
lunch

tuna and white bean mediterranean salad

Protein-rich salad with tuna, white beans, vegetables, and whole grain bread

No ratings yet
17 min579 kcal·P42g·C65g·F16g
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

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.