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Przepisy wysokobiałkowe

high-protein

Przepisy bogate w białko zaprojektowane tak, aby dostarczyć co najmniej 25g białka na porcję – próg, który większość badań uznaje za niezbędny do syntezy białka mięśniowego po posiłku. Każdy przepis zawiera wyraźne informacje o zawartości białka w gramach, obok kalorii, węglowodanów, tłuszczu i całkowitego czasu przygotowania. Wykorzystaj je, aby uzupełnić zapotrzebowanie na białko między treningami, stworzyć menu na okres redukcji masy ciała lub po prostu ułatwić kontrolę głodu w ciągu dnia.

24 przepisów w tej kategorii.

Protein Oatmeal with Banana and Almonds
breakfast

Protein Oatmeal with Banana and Almonds

Creamy oatmeal made with whole milk and whey protein powder, topped with fresh banana slices and raw almonds for a complete high-protein breakfast.

No ratings yet
13 min625 kcal·P63g·C109g·F18g
Protein Pancakes with Greek Yogurt and Blueberries
breakfast

Protein Pancakes with Greek Yogurt and Blueberries

Fluffy oat flour pancakes made with whey protein powder, topped with creamy nonfat Greek yogurt and fresh blueberries drizzled with honey

No ratings yet
18 min470 kcal·P50g·C36g·F15g
Protein Pancakes with Blueberries and Almond Butter
breakfast

Protein Pancakes with Blueberries and Almond Butter

Fluffy pancakes made with egg whites, oat flour, and whey protein, topped with fresh blueberries and almond butter drizzle

No ratings yet
20 min541 kcal·P69g·C80g·F13g
Oatmeal Bowl with Cottage Cheese and Almonds
breakfast

Oatmeal Bowl with Cottage Cheese and Almonds

Hearty oatmeal topped with protein-rich cottage cheese, banana, honey, and crunchy almonds for a balanced breakfast

No ratings yet
13 min904 kcal·P66g·C141g·F19g
Protein Pancakes with Berries
breakfast

Protein Pancakes with Berries

Fluffy whole wheat pancakes enriched with whey protein, topped with fresh blueberries, Greek yogurt, and a drizzle of honey

No ratings yet
18 min720 kcal·P59g·C74g·F22g
Grilled Chicken Breast with Brown Rice and Broccoli
lunch

Grilled Chicken Breast with Brown Rice and Broccoli

Lean grilled chicken breast served with nutty brown rice and fresh steamed broccoli, lightly dressed with olive oil for a balanced high-protein lunch.

No ratings yet
25 min1106 kcal·P46g·C150g·F35g
Teriyaki Chicken with White Rice and Stir-Fried Vegetables
dinner

Teriyaki Chicken with White Rice and Stir-Fried Vegetables

Tender chicken breast in a light teriyaki glaze served over fluffy white rice with colorful stir-fried vegetables

No ratings yet
35 min1287 kcal·P91g·C173g·F24g
Grilled Chicken Breast with Sweet Potato and Roasted Broccoli
lunch

Grilled Chicken Breast with Sweet Potato and Roasted Broccoli

Tender grilled chicken breast served alongside a baked sweet potato and roasted broccoli florets with a light drizzle of olive oil

No ratings yet
35 min925 kcal·P45g·C102g·F38g
Pan-Seared Cod with Quinoa and Asparagus
dinner

Pan-Seared Cod with Quinoa and Asparagus

Delicate pan-seared Atlantic cod fillet served with fluffy quinoa and tender steamed asparagus, finished with fresh lemon juice

No ratings yet
23 min538 kcal·P42g·C54g·F18g
Baked Cod with Brown Rice and Roasted Asparagus
dinner

Baked Cod with Brown Rice and Roasted Asparagus

Tender baked cod fillet paired with nutty brown rice and fresh roasted asparagus, seasoned with garlic and olive oil

No ratings yet
35 min562 kcal·P58g·C57g·F14g
Grilled Chicken with Sweet Potato and Roasted Broccoli
lunch

Grilled Chicken with Sweet Potato and Roasted Broccoli

Lean grilled chicken breast served with a baked sweet potato and fresh roasted broccoli, finished with lemon juice and olive oil

No ratings yet
45 min805 kcal·P50g·C95g·F25g
Beef Sirloin with Sweet Potato and Green Beans
dinner

Beef Sirloin with Sweet Potato and Green Beans

Tender lean beef sirloin steak paired with roasted sweet potato and fresh steamed green beans, finished with a drizzle of olive oil.

No ratings yet
40 min1301 kcal·P150g·C66g·F44g
Grilled Chicken Breast with Sweet Potato and Roasted Vegetables
lunch

Grilled Chicken Breast with Sweet Potato and Roasted Vegetables

Lean grilled chicken breast served alongside roasted sweet potato, fresh broccoli, and red bell pepper for a balanced, nutrient-dense meal

No ratings yet
35 min1035 kcal·P42g·C120g·F46g
Teriyaki Cod with Brown Rice and Stir-Fried Vegetables
dinner

Teriyaki Cod with Brown Rice and Stir-Fried Vegetables

Tender cod fillet glazed with teriyaki sauce, served over fluffy brown rice with colorful stir-fried bell peppers and snap peas

No ratings yet
30 min1201 kcal·P106g·C154g·F16g
Teriyaki Salmon with Brown Rice and Stir-Fried Broccoli
dinner

Teriyaki Salmon with Brown Rice and Stir-Fried Broccoli

Pan-seared salmon glazed with a light teriyaki sauce, paired with fluffy brown rice and stir-fried broccoli infused with ginger and garlic

No ratings yet
30 min1264 kcal·P99g·C133g·F35g
Grilled Chicken Breast with Sweet Potato and Steamed Broccoli
lunch

Grilled Chicken Breast with Sweet Potato and Steamed Broccoli

Lean grilled chicken breast served alongside roasted sweet potato and fresh steamed broccoli with light olive oil seasoning

No ratings yet
45 min1203 kcal·P60g·C136g·F47g
Greek Yogurt with Granola and Honey
afternoon_snack

Greek Yogurt with Granola and Honey

Creamy nonfat Greek yogurt topped with crunchy low-fat granola and a drizzle of honey. A quick, protein-rich snack that satisfies sweet cravings while supporting daily nutrition goals.

No ratings yet
2 min322 kcal·P21g·C55g·F3g
Lean Ground Beef Pasta with Tomato Sauce
dinner

Lean Ground Beef Pasta with Tomato Sauce

Whole wheat pasta tossed with flavorful ground beef and homemade tomato sauce, topped with fresh basil

No ratings yet
35 min1213 kcal·P103g·C124g·F37g
Grilled Turkey Breast with Sweet Potato and Broccoli
lunch

Grilled Turkey Breast with Sweet Potato and Broccoli

Lean turkey breast served with roasted sweet potato and steamed broccoli drizzled with olive oil

No ratings yet
60 min935 kcal·P79g·C77g·F35g
Lean Beef Sirloin with Roasted Sweet Potato and Green Beans
dinner

Lean Beef Sirloin with Roasted Sweet Potato and Green Beans

Tender grilled lean beef sirloin paired with roasted sweet potato and fresh green beans. A nutrient-dense dinner combining lean protein, complex carbs, and vegetables.

No ratings yet
45 min749 kcal·P68g·C59g·F27g
Grilled Chicken with Jasmine Rice and Stir-Fried Vegetables
lunch

Grilled Chicken with Jasmine Rice and Stir-Fried Vegetables

Lean grilled chicken breast served over fluffy jasmine rice with colorful stir-fried broccoli and bell peppers. A balanced, satisfying lunch with excellent protein and carb content.

No ratings yet
35 min1100 kcal·P73g·C139g·F25g
Teriyaki Salmon with Brown Rice and Stir-Fried Vegetables
dinner

Teriyaki Salmon with Brown Rice and Stir-Fried Vegetables

Glazed salmon fillet with aromatic ginger and garlic, served over nutty brown rice with crisp snap peas and carrots in a light sesame-soy sauce

No ratings yet
35 min1252 kcal·P95g·C141g·F34g
dinner
dinner

Baked Cod with Quinoa and Roasted Asparagus

Delicate white fish fillet baked with garlic and lemon, paired with fluffy quinoa and tender roasted asparagus

No ratings yet
30 min633 kcal·P49g·C77g·F18g
Lean Beef Sirloin with Brown Rice and Roasted Vegetables
dinner

Lean Beef Sirloin with Brown Rice and Roasted Vegetables

Grilled lean beef sirloin steak served with fluffy brown rice and roasted bell peppers and zucchini

No ratings yet
70 min1351 kcal·P122g·C137g·F33g

Co sprawia, że te przepisy high protein są inne?

Przepisy o wysokiej zawartości białka w Melio są filtrowane według gramów na porcję, a nie procentów na 100 g, co ma rzeczywiste znaczenie dla sytości i regeneracji. Wartości białka pochodzą z danych referencyjnych w stylu USDA obliczonych na podstawie gramów składników; kwalifikują się zarówno źródła pełnowartościowego białka (białko zwierzęce, soja, produkty mleczne), jak i przepisy łączące białko roślinne (strączki + zboża). Przepisy, które osiągają wysoki procent białka, ale niską absolutną wartość gramów na porcję (np. sałatka z dwoma uncji kurczaka) nie kwalifikują się.