10 Ways to Get 30 Grams of Protein
If you’ve ever been told to eat more protein but have no idea where to start, you’re not alone. Most people know that you can get protein from a variety of animal and plant-based foods, but many people don’t know how much of these foods to eat. In this roundup, I’m breaking down 10 ways to get 30 grams of protein from a single food. From salmon and chicken, to yogurt and tofu, these are some of the highest protein foods out there to give you more bang for your buck!
Protein is important for muscle growth and recovery, promoting satiety (aka keeping you full), and supporting many other vital processes in the body. Everyone has different protein needs depending on their body size and nutrition goals, but around 30 grams per meal is a good starting point for active adults. Of course, work with a dietitian if you would like to get personalized protein recommendations. You can work with me 1:1 by clicking the ‘Services’ tab on my website.
The 10 Ways to Get 30 Grams of Protein
1. Salmon
5 oz salmon = 30 g protein
2. Chicken
3.5 oz chicken = 30 g protein
3. Cottage Cheese
1 cup lowfat cottage cheese = 30 g protein
4. Shrimp
10-12 large shrimp = 30 g protein
5. Ground Beef
5 oz 93% lean ground beef = 30 g protein
6. Super Firm Tofu
6 oz high protein tofu = 30 g protein
7. Greek Yogurt
1 1/4 cup lowfat greek yogurt = 30 g protein
8. Canned Tuna
5 oz canned tuna = 30 g protein
9. Eggs & Egg Whites
2 eggs + 2/3 cup egg whites = 30 g protein
10. Protein Powder
1-2* scoops protein powder = 30 g protein
*Depending on the type of protein
Whether you’re trying to support muscle mass, staying fuller for longer, or building balanced meals, these protein-rich foods make it easy to get there. I hope this list gives you some inspiration for new ways to get 30 grams of protein in your diet. Leave a comment below if you have any other favorite protein sources that are not on the list!
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