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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.

Beef and Egg Fried Rice Bowl
lunch

Beef and Egg Fried Rice Bowl

A high-protein lunch featuring lean ground beef, scrambled eggs, and white rice with steamed broccoli, finished with olive oil for healthy fats

No ratings yet
25 min1701 kcal·P112g·C127g·F80g
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
herb-crusted cod with quinoa pilaf and roasted vegetables
dinner

herb-crusted cod with quinoa pilaf and roasted vegetables

Flaky cod fillet with herb crust served alongside protein-rich quinoa pilaf and colorful roasted vegetables

No ratings yet
50 min959 kcal·P70g·C105g·F26g
Baked Sirloin Steak with Roasted Root Vegetables
dinner

Baked Sirloin Steak with Roasted Root Vegetables

Lean sirloin steak seasoned with herbs and spices, served with roasted root vegetables including parsnips and beets for a hearty dinner

No ratings yet
40 min461 kcal·P34g·C45g·F15g
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
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
Grilled Chicken Breast with Roasted Sweet Potato and Green Beans
dinner

Grilled Chicken Breast with Roasted Sweet Potato and Green Beans

Tender grilled chicken breast seasoned with herbs, served with roasted sweet potato and steamed green beans

No ratings yet
35 min303 kcal·P12g·C43g·F11g
Asian Vegetable and Egg Fried Rice
breakfast

Asian Vegetable and Egg Fried Rice

Light and fluffy jasmine rice stir-fried with eggs, fresh vegetables, and aromatic seasonings. A classic Asian breakfast that's quick to prepare and satisfying.

No ratings yet
22 min656 kcal·P52g·C76g·F19g
Pan-Seared Salmon with Roasted Vegetables
dinner

Pan-Seared Salmon with Roasted Vegetables

Omega-3 rich salmon fillet with a light lemon glaze, served with colorful roasted broccoli and carrots

No ratings yet
30 min376 kcal·P29g·C39g·F13g
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
Baked Salmon with Sweet Potato and Broccoli
dinner

Baked Salmon with Sweet Potato and Broccoli

Pan-seared salmon fillet with roasted sweet potato wedges and steamed broccoli

No ratings yet
50 min579 kcal·P43g·C57g·F19g
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
Veggie-Packed Egg Scramble with Whole Wheat Toast
breakfast

Veggie-Packed Egg Scramble with Whole Wheat Toast

A nutritious scramble with eggs, spinach, mushrooms, and bell peppers served with whole wheat toast and a side of fresh berries

No ratings yet
22 min603 kcal·P39g·C70g·F21g
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
Protein-Packed Banana Oatmeal
breakfast

Protein-Packed Banana Oatmeal

Creamy oatmeal topped with sliced banana, protein powder, and a drizzle of almond butter

No ratings yet
13 min655 kcal·P47g·C70g·F17g
Pan-Roasted Sirloin Steak with Roasted Potatoes and Green Beans
dinner

Pan-Roasted Sirloin Steak with Roasted Potatoes and Green Beans

Well-trimmed sirloin steak pan-roasted to perfection, served with herb-roasted baby potatoes and steamed green beans with garlic

No ratings yet
40 min614 kcal·P48g·C64g·F21g
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
Baked Cod with Quinoa Pilaf and Roasted Brussels Sprouts
dinner

Baked Cod with Quinoa Pilaf and Roasted Brussels Sprouts

Flaky baked cod fillet with herb seasoning, served with fluffy quinoa pilaf and crispy roasted Brussels sprouts

No ratings yet
35 min976 kcal·P73g·C108g·F27g
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
Turkey and Avocado Wrap with Quinoa Salad
lunch

Turkey and Avocado Wrap with Quinoa Salad

Whole wheat wrap filled with sliced turkey breast, avocado, lettuce, and tomato, served with a side quinoa salad

No ratings yet
12 min647 kcal·P63g·C62g·F14g
Spiced Lentil and Vegetable Bowl
lunch

Spiced Lentil and Vegetable Bowl

Protein-rich lentil bowl with roasted vegetables, brown rice, and a tahini-lemon dressing

No ratings yet
35 min682 kcal·P44g·C90g·F20g
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
Turkey Meatball Pasta with Marinara
dinner

Turkey Meatball Pasta with Marinara

Lean ground turkey meatballs with whole wheat pasta and marinara sauce, topped with fresh basil

No ratings yet
32 min452 kcal·P34g·C45g·F15g
Teriyaki-Glazed Tilapia with Quinoa and Steamed Broccoli
dinner

Teriyaki-Glazed Tilapia with Quinoa and Steamed Broccoli

Tender tilapia fillet glazed with a sweet and savory teriyaki sauce, served alongside fluffy quinoa and crisp steamed broccoli

No ratings yet
27 min498 kcal·P62g·C45g·F8g

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.