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Whether you’re looking to get shredded by summer or simply trying to avoid winter weight gain—you can’t accomplish your goals without a big helping of protein. Science has narrowed in on the optimal amount. Rather than wolfing down a huge amount of protein to build muscle and stay full for longer, researchers are finding it’s best to incorporate a healthy amount throughout the day—roughly 30 grams of protein per meal.
According to Tanya Zuckerbrot MS, RD, a Registered Dietitian in New York City and the Founder of the F-Factor Diet, “Protein is an essential part of our diets because it provides the amino acids that are vital to important life functions.” A balanced diet rich in protein can help keep your immune system strong, encourage muscle growth, and enhance fat burn.
While fitting in (around) 30 grams every time you sit down to eat might sound ambitious, it’s rather easy to bolster a high-protein meal. Here are 30 ways to make it happen. First, some tips on getting 30 grams of protein at every meal.
How to Get 30 Grams of Protein at Every Meal
1. Prepare breakfasts for the week
“Mornings can be rushed and breakfast tends to get skipped. Since breakfast sets the stage for your metabolism for the day it’s important to have an adequate morning meal that contains a protein kick.
Prepare several day’s worth of breakfasts at a time to save time in the mornings. Some easy breakfasts that you can make in advance include egg white muffins or chia seed pudding,” says Zuckerbrot.
2. Keep your fridge and pantry stocked
“You can now order perishable and nonperishable groceries online, so it’s easier than ever to make sure you always have your go-tos on hand like nonfat Greek yogurt (16g protein), hard boiled eggs (premade makes it even easier), chia seeds (are shelf-stable for months and have 6g protein for 2 tablespoons), cold-cut turkey breast, low-fat cottage cheese, dry lentils, nut butters, and more,” says Zuckerbrot.
3. Have cooked, plain quinoa on deck
“Make a big batch in the beginning of the week and enjoy it one day as a side dish to a simply cooked piece of chicken breast, the next day as a salad with veggies and shrimp, and in the last days combine with egg, low-fat cheese, and turkey pepperoni into muffin tins for gluten-free pizza bites! Cooked quinoa will last in your fridge for at least 5 days, and a cup provides you with about 8 grams of protein,” says Zuckerbrot.
4. Carry protein rich snacks on the go
“There are tons of non-perishable high protein snacks you can carry on the go. Keeping a few options on you at all times will ensure you will be snacking wisely and getting extra muscle building protein between meals.
Stash things like beef or turkey jerky (1 oz serving = 9g protein), 100 calorie packs of dry roasted edamame (10g protein), No Cow or Quest Bars (about 20g protein each), or 100 calorie packs of simply protein crunch (10g protein),” says Zuckerbrot.
5. Get to know portion sizes
“Each ounce of animal protein provides about 7g of protein. For a visual cue, 3 ounces is about the size of your palm so aim for a little more than that—again, a deck of cards is the size of 4 oz.
Choose lean animal proteins such as egg whites, all fish, skinless chicken, cold cuts, lean cuts of beef like sirloin and flank, and lean cuts of lamb like chop or roast,” says Zuckerbrot. Understanding portion sizes will make it much easier to whip up a quick, healthy, and balanced meal.
6. Make a list
Not sure what to cook? Well, if our list of protein-rich items still has you pacing around in your kitchen for something to eat, then sit down and make your own.
Pick and choose which protein-packed items you enjoy eating, can cook in bulk, and commit to them by listing them out.
This will not only help you avoid unhealthy impulse purchases at the store, but can help you plan out your meals for the week ahead, keeping you on track to reach your health goals and hitting 30 grams of protein at every meal.
Breakfast 1 – Greek Yogurt
Two single serve cups of greek yogurt might seem wimpy, but in reality it will get you to that 30 grams of protein real fast. Avoid pre-flavored varieties, which are often high in sugar. Rather, add in your own berries for a flavorful antioxidant boost.
Try it: 12 oz of Greek yogurt (36 grams) with berries = 36 grams of protein
Breakfast 2 – Eggs
If you’re tired of plain eggs, Zuckerbrot recommends mixing it up with some cheese, veggies, and whole wheat toast. The combination of foods helps get you to just over 30 grams of body-fueling protein.
Try it:1 whole egg (6g protein) plus 4 egg whites (14 g protein) scrambled with 1/4 cup shredded part-skim mozzarella cheese (7g protein) spinach, tomatoes, and onions and slice of whole wheat toast (4g protein) = 31g protein
Breakfast 3 – Kashi Go Lean Cereal
The great thing about Greek yogurt is that it’s very versatile. One small container alone contains 20 grams of muscle-fueling protein. By supplementing it with Kashi Go Original cereal, you’ll hit that 30 grams no sweat.
Try it: 7 oz container Greek yogurt (20g protein), with 1 ¼ cup Kashi Go Original cereal (11g protein) = 31g protein
Breakfast 4 – Protein Smoothie
Depending on how you mix it, smoothies can either be a massive sugar and calorie bomb, or an incredibly nutrient-dense hit to your system. The protein powder and almond butter up the protein count significantly, while the unsweetened almond milk provides a low-sugar, low-calorie base.
Try it: Smoothie prepared with 1 scoop protein powder (20g protein), ½ cup strawberries, 1 cup unsweetened vanilla almond milk (1g protein), and 2 tablespoons of almond butter (7g protein) = 28g protein
Breakfast 5 – Cottage Cheese
Whether you’re looking for a light and filling breakfast or a snack to hold you over until dinner, cottage cheese will work wonders.
It’s high in protein and low in calories, just be sure to watch the sodium content. The chia seeds also add in some healthy fats and fiber to promote feelings of satiety.
Try it: 1 cup of cottage cheese (28 grams) with 5 chunks of pineapple or handful of berries with 1 tsp of chia seeds (1 gram) = 29 grams protein
Breakfast 6 – Chia Seed Pudding
Zuckerbrot recommends whipping up an easy chia seed pudding with your protein powder of choice. Mix the ingredients together and let it sit until it forms a thicker pudding.
You can also throw the mixture together at night and place it in the fridge, making it a perfect breakfast to grab as you run out of the door in the morning.
Try it: Chia seed pudding prepared with 2 tablespoons of chia seeds (6g protein), 1 cup unsweetened vanilla almond milk (1g protein), and 1 scoop protein powder (20g protein) = 27g protein
Breakfast 7 – Whey Protein Shake
If you’re constantly on the go and don’t have time to put together more elaborate balanced meals, a blender and some whey protein powder will go a long way.
Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach, suggests adding in a small spoonful of peanut butter for an added hit of protein and healthy fats.
Try it: 1 scoop of whey protein (varies, but 25 grams on average) with 1 tsp of peanut butter (1 gram), 1/2 banana, and 6 oz almond milk (1 gram) = 27 grams of protein
Breakfast 8 – Bagel
Grab a bagel. Yes, you read that correctly! Some varieties like multigrain actually contain a decent amount of protein.
Add in a small helping of low fat cream cheese and some salmon filled with healthy fats, and you’ve got a delicious, protein-rich breakfast which will assist in muscle growth and recovery from your daily workouts.
Try it: Multigrain bagel (10g protein) with 2 tablespoons low fat cream cheese (3g protein) and 3 oz smoked salmon (16g protein) = 29g protein
Breakfast 9 – Instant Oatmeal
Protein powder really goes a long way, from shakes and chia puddings to protein-enhanced oats, it’s always good to have some on hand. The instant oats make this breakfast particularly accessible due to the minimal cook time.
Try it: 1 packet of original instant oatmeal (4g protein) made with water, 1 scoop protein powder (20g protein), 2 Tablespoons chia seeds (6g protein) = 30g protein
Lunch 1 – Turkey Breast
Chicken is often the go-to muscle food for many, but turkey deserves some of that attention too. 3.5 ounces of turkey will deliver nearly the same amount of protein as 3.5 ounces of chicken. “Each ounce of animal protein provides about 7g of protein.
Therefore, eating a 4-ounce portion of animal protein will give you 28g of protein,” says Zuckerbrot. Pair it with an apple for some added fiber to help fill you up even more.
Try it: 3.5 oz of turkey breast (28 grams) rollups with an apple = 28 grams of protein
Lunch 2 – Hard Boiled Eggs
When it comes to protein, White recommends going for a classic pick: Eggs. Four hard boiled eggs will bring you to just about 30 grams of fat-burning protein, and the baby carrots boost the overall nutrient density of the snack thanks to their beta-carotene and fiber content.
Try it: 4 hard boiled eggs (24-28g depending on size), paired with 1 cup of baby carrots = 28 grams of protein
Lunch 3 – Chicken Breast
One of the easiest ways to hit your protein quota is with a hearty piece of chicken. It’s practically a one-stop shop. White suggests pairing it with colorful veggies in a salad.
Top with a light dressing and you’ll have a nutrient dense meal that will push you one step further towards your goals.
Try it: 3.5 oz of chicken on top spinach, tomatoes, cucumbers, mushrooms with 2 tbsp of balsamic vinaigrette = 30g protein
Lunch 4 – Vegetable Salad
Salads are one of the best ways to fit in all of your muscle-building food groups. “Eating protein helps to put you in an anabolic (muscle-building) state. This is especially important when working out. Exercise causes tiny tears in muscle fibers.
Eating protein post-workout gives our bodies the amino acids necessary to repair and rebuild the muscles, creating stronger muscles,” says Zuckerbrot. Fill your salads with lean meats like grilled chicken and supplement with vegetarian sources like chickpeas.
Try it: Large spinach salad with non-starchy vegetables (1g protein), 4 oz grilled chicken (28g protein) and ¼ cup garbanzo beans (4g protein) = 33g protein
Lunch 5 – Whole Wheat Wrap
Although they’re good for you, salads every day might get a little boring, so don’t be afraid to occasionally branch out into whole wheat wrap or sandwich options.
A fiber-filled wrap with some lean turkey can be just as filling and provide the necessary amount of protein to keep your body going throughout the afternoon.
Try it: High-fiber wrap (4g protein) with 4 oz of sliced turkey (28 g protein), sliced tomato, lettuce, and mustard = 32g protein
Lunch 6 – Flatout Protein UP Flatbread
While there might be an abundance of unhealthy, processed foods flooding grocery store shelves, there’s also an influx of healthier, more innovative options, too.
Zuckerbrot recommends the Flatout Protein UP flatbread. It has 10g protein per wrap with 6 net carbs and 92% more fiber than typical flatbread.
Try it: Flatout Protein Up flatbread (10g protein) with 1 tablespoon hummus (2g protein), 3 oz grilled chicken (21g protein) and israeli salad = 33g protein
Lunch 7 – Turkey Chili
Especially in the cooler months, when you’re craving warmer, more comforting foods, chili should be in the main lunch rotation. Turkey chili is easy to make, easy to store and filled to the brim with protein to help fuel your workouts.
Try it: 1 cup turkey chili (19g protein) with ¼ cup shredded part skim cheddar cheese (7g protein) and a whole wheat dinner roll (4g protein) or tortilla chips (5g protein) = 30g protein
Lunch 8 – Tuna Melt
A protein-rich melt like this one can make the classic comfort food way more healthy.
Try it: Tuna melt made with ½ cup tuna salad (18g protein), 2 slices of whole wheat bread (7g protein), 1 slice American cheese (5g protein) = 30g protein
Dinner 1 – Filet Mignon
When it comes to meat portions, try to aim for about 4 oz. This will get you roughly 28 grams of protein.
“For a visual cue, 3 oz is about the size of your palm so aim for a little more than that—a deck of cards is the size of 4 oz,” says Zuckerbrot.
Pair your protein-rich filet with a small portion of quinoa for an even larger nutrient boost.
Try it: 4 oz filet mignon (28g protein) with ⅓ cup quinoa (2-3g protein) = 31g protein
Dinner 2 – Banza Chickpea Pasta
Lean meats may be first on your shopping list when seeking out protein, but don’t forget about the vegetarian options. “Good sources of protein include vegetables, grains, legumes, soy products, and animal protein,” says Zuckerbrot.
Chickpeas are an excellent source of protein and fiber, but you’re not limited to the can of beans themselves. Many companies are now using chickpea flour as a base in products like pasta to help increase the overall nutritional profile of foods.
Try it: 2 oz Banza Chickpea Pasta (13g protein) with tomato sauce, 2 oz turkey meatballs (14g protein) and 1 Tablespoon parmesan cheese (2g protein) = 30g protein
Dinner 3 – Ground Chicken Lettuce Wraps
A healthier twist on the popular Cheesecake Factory app, chicken lettuce wraps are not only fun to make, but they’re relatively lean.
In addition to the protein-dense chicken and cheese, you have a lot of room here to really make them your own in terms of fix-ins.
Shoot for as many colors as possible when picking out veggies, this way you’ll get the most nutritional bang for your buck.
Try it: Ground Chicken Lettuce Wraps: 4 oz ground chicken (28g protein) with diced tomato, onion, and ¼ cup shredded part skim cheddar cheese (7g protein) served in iceberg lettuce wraps = 35g protein
Dinner 4 – Turkey or Lean Beef Meatballs
Who knew meatballs could help you burn fat and keep your skin taught? Just be sure to pass on the spaghetti and the bread basket to avoid taking in empty calories.
Try it: 5 oz Turkey or lean beef meatballs (35g protein) over steamed spinach (1g protein) and sprinkled with 1 tablespoon parmesan cheese (2g protein) = 28g protein
Dinner 5 – Turkey Burger
Summer may be over, but your burger days don’t have to be. Lean turkey or beef burgers are a relatively simple—not to mention, delicious—way to get more protein into your diet. Just be mindful of heavy cheeses or sauces, which can up the calorie and sugar content.
Try it: Turkey burger or hamburger made with 4 oz lean ground turkey or lean ground beef (28g protein), 1 slice of low-fat cheese (7g protein), lettuce, tomato = 35g protein
Dinner 6 – Steak Salad
Never thought you’d get excited over a salad? Well, when it’s topped with steak, grilled pears, and feta—you just might. Totaling at 36 grams of muscle-fueling protein, this dish will work to keep your body burning fat efficiently.
Try it: Steak salad with 4 oz lean grilled steak (28g protein), grilled pears, cherry tomatoes and 1 oz light feta cheese (5g protein) over 3 cups spinach (3g protein) = 36g protein
Dinner 7 – Turkey Quinoa Stuffed Pepper
All it takes is a little thinking outside of the box, and your ground turkey suddenly turns into five completely different meals—think burgers, chilis, meatballs, and stuffed veggies.
Stuffed peppers are excellent vessels for mixed veggies and ground turkey, and cut calories significantly when compared to pasta-centric or more starch-heavy entrees.
Try it: Turkey Quinoa Stuffed Pepper: 4 oz ground turkey (28g protein), ⅓ cup quinoa (2-3g protein) mixed with ¼ cup tomato sauce, shredded scallions, and 1 oz. light shredded cheese (5g protein) baked in bell pepper = 35g protein
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