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30 ways to get 30 grams of protein

Eating enough protein is challenging, but it can be simpler than you think! Read on to learn about simple ways to increase your protein intake.

Ellie Brewer

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Protein plays a vital role in keeping us healthy as we age, especially if we exercise. Eating protein helps keep our muscles nourished and strong, which helps us stay independent and mobile longer. Protein is also important for immunity, hormone health, and healthy skin, nails, and hair. 

A typical recommendation is 30-50 g of protein three to four times throughout the day. The exact goal for an individual depends on your sex, height, weight, age, and activity level, but eating at least 30 g of protein three times per day (for a total of 90 g) is a great baseline to aim for when you are starting to add more protein to your diet. For example, someone aiming for 40 g of protein throughout the day could eat three meals with 30 g of protein and one snack with 10 g of protein. 

30 ways to get 30 grams of protein

Here is a list of ideas for how to build meals and snacks with 15-30 g of protein. 

Meals (30+ grams of protein)

  1. Grilled chicken salad with 4 oz chicken, spring mix, and fresh veggies of your choice

  2. Salmon bowl with 3 oz salmon, ½ c cooked quinoa, roasted veggies

  3. Beef stir fry with 4 oz ground beef, stir fry veggies, ½ c cooked rice

  4. Shrimp tacos with 3 oz shrimp, 2 small tortillas, pico de gallo, ½ c black beans mixed with salsa

  5. Lentil and veggie soup with 1 c lentils and 2 slices whole grain bread

  6. Breakfast wrap with 2 eggs, 3 oz ground turkey, cheese, cooked veggies, whole grain tortilla

  7. Breakfast sandwich with 2 eggs, 3 oz chicken sausage, avocado, cheese, english muffin

  8. Sweet potato and beef bowl with 4 oz ground beef, sweet potato, cooked collard greens, olive oil

  9. Chicken burrito bowl with 3 oz chicken, ½ c black beans,½ c cooked brown rice, cheese, burrito toppings

  10. Tofu stir fry with 4 oz extra firm tofu, stir fry veggies, ½ c cooked rice, 1 c edamame on the side

  11. Homemade pita pizza with whole wheat pita, pizza sauce, 4 oz shredded chicken, ¼ c cheese

  12. Pork chops (4 oz) with roasted veggies and rice

  13. Egg salad or chickpea salad sandwich with whole grain bread and 1 c popped edamame crisps

  14. Chicken pasta with 3 oz chicken, 1 c whole wheat or chickpea pasta, cooked veggies, pasta sauce of choice

  15. Hotdish with 4 oz beef or chicken per serving

Snacks (15 grams of protein each, choose two throughout the day to get 30 grams protein)

  1. 1 c cottage cheese with 16 whole wheat crackers 

  2. 1 c Greek yogurt with ¼ c protein granola

  3. 1 beef stick with 1 string cheese

  4. 2 slices cheese with 16 whole wheat crackers

  5. 1 c popped edamame with ½ c fruit

  6. ½ c pistachios with 8 oz skim milk

  7. Fruit smoothie with 8 oz skim milk and 2 tbs chia seeds

  8. ½ c tuna salad with whole wheat crackers

  9. Whole grain toast with 2 tbs peanut butter and 8 oz skim milk

  10. 3 oz smoked salmon with cream cheese and 16 whole wheat crackers

  11. ½ c cottage cheese queso with tortilla chips 

  12. 2 hard boiled eggs with ½ c fruit

  13. 1 oz beef jerky with ¼ c almonds and dried fruit

  14. Chia pudding with 8 oz skim milk, 2 tbs chia seeds, fresh fruit

  15. 1 slice cheese, 2 oz deli turkey, 16 whole wheat crackers

Nutrition is such an important piece of the puzzle when it comes to health. If you are interested in learning more about how you can transform your life through nutrition and fitness, our team of experts would love to sit down and talk with you. You can schedule a Free Fitness Consultation here to get started.