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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.

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
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
Beef Stir-Fry Bowl with Rice
lunch

Beef Stir-Fry Bowl with Rice

Lean beef sirloin stir-fried with bell peppers and onions over white rice, finished with soy sauce

No ratings yet
20 min1221 kcal·P112g·C89g·F44g
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
Smoked Turkey Sausage Breakfast Bowl with Whole Grain Toast
breakfast

Smoked Turkey Sausage Breakfast Bowl with Whole Grain Toast

Lean smoked turkey sausage with scrambled eggs, diced bell peppers, and mushrooms served with whole grain toast and a side of fresh fruit

No ratings yet
22 min518 kcal·P32g·C63g·F14g
Grilled Chicken and Vegetable Stir-Fry with Brown Rice
lunch

Grilled Chicken and Vegetable Stir-Fry with Brown Rice

Tender grilled chicken breast with bell peppers, broccoli, and snap peas in a light garlic sauce over fluffy brown rice

No ratings yet
35 min598 kcal·P47g·C63g·F21g
Full English Breakfast with Baked Beans
breakfast

Full English Breakfast with Baked Beans

Traditional British breakfast with eggs, bacon, sausages, baked beans, grilled tomatoes and toast

No ratings yet
25 min729 kcal·P57g·C85g·F21g
Vegetable and Turkey Sausage Frittata with Whole Grain Toast
breakfast

Vegetable and Turkey Sausage Frittata with Whole Grain Toast

A protein-rich frittata made with turkey sausage, spinach, and bell peppers, served with whole grain toast and fresh fruit

No ratings yet
25 min526 kcal·P61g·C41g·F15g
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
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
Creamy Spinach and Ricotta Stuffed Bell Peppers
snack

Creamy Spinach and Ricotta Stuffed Bell Peppers

Delicious and nutritious stuffed bell peppers filled with creamy ricotta cheese and nutrient-rich spinach, perfect for a healthy snack.

No ratings yet
45 min479 kcal·P36g·C48g·F16g
Quinoa & Black Bean Power Bowl
lunch

Quinoa & Black Bean Power Bowl

A nutritious and filling power bowl featuring quinoa, black beans, fresh veggies, and a zesty lime dressing, perfect for a hearty lunch.

No ratings yet
30 min631 kcal·P39g·C79g·F17g
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
Herb-Roasted Chicken Thighs with Mashed Sweet Potato and Green Beans
dinner

Herb-Roasted Chicken Thighs with Mashed Sweet Potato and Green Beans

Succulent herb-roasted chicken thighs with creamy mashed sweet potato and sautéed green beans, offering a satisfying and nutrient-rich dinner

No ratings yet
50 min546 kcal·P43g·C57g·F19g
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
Protein-Packed Egg and Oat Breakfast Bowl
breakfast

Protein-Packed Egg and Oat Breakfast Bowl

A nutritious breakfast combining egg whites and whole eggs with creamy Greek yogurt, hearty oats, and fresh blueberries topped with crunchy almonds and honey drizzle

No ratings yet
15 min535 kcal·P46g·C72g·F18g
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
Baked Cod with Roasted Root Vegetables and Lemon Herb Sauce
dinner

Baked Cod with Roasted Root Vegetables and Lemon Herb Sauce

Flaky baked cod fillet topped with a light lemon-herb sauce, accompanied by roasted carrots, parsnips, and beets with a sprinkle of fresh dill

No ratings yet
45 min585 kcal·P36g·C72g·F16g
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
Herb-Baked Cod with Quinoa and Steamed Broccoli
dinner

Herb-Baked Cod with Quinoa and Steamed Broccoli

Tender white fish fillet baked with fresh herbs and lemon, served with fluffy quinoa and steamed broccoli florets

No ratings yet
30 min508 kcal·P32g·C59g·F18g
Mediterranean Tuna Salad with Whole Grain Pita
lunch

Mediterranean Tuna Salad with Whole Grain Pita

Fresh tuna mixed with white beans, cherry tomatoes, cucumber, and a light lemon vinaigrette, served with whole grain pita bread

No ratings yet
14 min680 kcal·P50g·C76g·F18g
Pork Tenderloin with Quinoa Pilaf and Roasted Vegetables
lunch

Pork Tenderloin with Quinoa Pilaf and Roasted Vegetables

Lean pork tenderloin seasoned with herbs, served with fluffy quinoa pilaf and colorful roasted vegetables

No ratings yet
55 min1019 kcal·P75g·C101g·F33g
Baked Chicken Breast with Sweet Potato and Steamed Broccoli
dinner

Baked Chicken Breast with Sweet Potato and Steamed Broccoli

Tender baked chicken breast seasoned with herbs, served with roasted sweet potato and steamed broccoli florets

No ratings yet
45 min527 kcal·P60g·C40g·F15g
Mediterranean Quinoa Chicken Bowl
lunch

Mediterranean Quinoa Chicken Bowl

Grilled chicken breast with quinoa, roasted vegetables, and tahini dressing

No ratings yet
40 min705 kcal·P44g·C89g·F20g

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.