Protein is an essential macronutrient that is used to build and repair tissues, produce enzymes, hormones, and many other functions.

Protein is also essential for maintaining a healthy weight. Eating adequate protein can help keep you feeling full longer, stabilize glucose levels and it helps to support lean muscle mass.

How much protein do I need?

There is a constant state of protein turnover happening in our bodies every day. This is why we need adequate protein on a regular basis.

Actual protein needs vary from person to person depending on age, size, activity level, illness, etc. However, research shows that we need at least 1.4 grams/kg/day to promote muscle gain. The average person needs 25-40g of high-quality protein, roughly 3x/day. As we get older, we become less efficient at utilizing protein from food, meaning our protein needs go up.

Getting 90-120g of protein daily may sound like a lot if you are not used to it, but it is very doable if you break up it throughout the day. Of course, each meal doesn’t have to contain the exact same amount of protein, this is just to give you a visual of what getting 30g of protein might look like.

The average person needs 25-40g of high-quality protein, roughly 3x/day. Are you getting enough? And what does 30g of protein even look like? Find out. #saslife Click To Tweet

30g of protein at breakfast

Smoothie

Like my favorite berry tahini smoothie!

34g protein, 37g carbs, 21g fat, 12g fiber, 460 calories

1 cup unsweetened almond milk
1 cup frozen blueberries
½ cup frozen raspberries
2 Tbsp flax
1 Tbsp tahini
1 scoop protein powder

Greek yogurt with raspberries and seeds

30g protein, 27g carbs, 28g fat, 6g fiber, 472 calories

1 cup full fat plain Greek yogurt
½ cup raspberries
2 Tbsp hemp seeds
2 Tbsp pumpkin seeds

Cottage cheese

28g protein, 6g carb, 9g fat, 220 calories

1 cup 4% milkfat Good Culture Cottage cheese
If you want to spruce up the cottage cheese a bit, check out the sweet and savory recipe ideas on this blog.

Eggs and chicken sausage

31g protein, 13g carbs, 15g fat, 344 calories

3 large eggs
2oz chicken sausage
1 cup baby spinach
½ cup bell peppers
¼ cup onion

Southwest tofu scramble

31g protein, 30g carbs, 12g fat, 385 calories

8oz tofu
½ cup black beans
¼ cup onion
½ cup bell peppers
¼ cup grated carrots
Taco seasoning to taste, salsa

…or protein waffles or anything you can add protein powder to, like oatmeal or pancakes. You can also eat anything like the examples below. Breakfast is just another meal; it doesn’t have to be “breakfast” foods.

30g of protein at lunch and dinner

These meals tend to be easier to get adequate protein since we aren’t stuck with the “breakfast food” mindset. Here are a few typical lunch or dinner choices at my house that contain around 30g of protein per serving.

4 oz chicken

Get quality protein on your plate quickly with this sheet pan chicken and veggies recipe.

4 oz chicken breast
2 cups broccoli florets
handful of cherry tomatoes
1 Tbsp olive oil
salt and pepper, to taste

4 oz ground beef

One of my favorite ways to use ground beef is in a taco salad!

I typically mix 1 can of black beans with 1 pound of ground beef, so 30g of protein looks more like 3.2oz ground beef + 1/3 cup black beans.

Add in some taco seasoning then place on a bed of lettuce and top with chopped tomatoes, guacamole, cheese and/or salsa.

4 ½ oz salmon

Salmon cooks very quickly and can prepared in a variety of ways. This miso glazed salmon salad has a simple, flavor-packed marinade you definitely want to try.

In addition to protein, salmon is also a great source of omega-3 fatty acids which are critical for brain development and function, eye health, cardiovascular function, hormone production and reducing inflammation.

5 oz tempeh

For a vegan, plant-based protein option, try tempeh. For 30g of protein, consume 4-5 oz , or about 2/3 of a standard 8 oz package.

Half of this 15-minute sheet pan tempeh and broccoli recipe will clock in right at 30g of protein.

Tofu, also from soybeans like tempeh, is another great vegan protein option. For 30g of protein, consume about 10 oz, or 3/4 of a standard package.

Snack Protein Picks

Here are some easy protein-rich snack ideas with at least 12 g of protein:

Turkey Jerky – 1 stick = 12g
Tuna packet – 3oz pouch = 21g protein
Salmon packet – 3oz pouch = 17g protein
Edamame – ¾ cup = 12g protein
Cheese sticks – x2 = 14g protein
Greek yogurt – ¾ cup = 16g protein
Cottage cheese – 5.3oz = 18g protein
Hard boiled egg – x2 = 12g protein
Deli turkey – 2 slices = 12g protein

If you’re looking for more details on protein powders, shakes or bars, check out these blogs:

I hope these pictures and meal ideas make it easier for you to get all the protein you need to reach your goals.

Basil Pesto Chicken and Veggies

Makes 4 servings
Recipe adapted from Sum of Yum
PRINT RECIPE

Ingredients
1.5lbs boneless skinless chicken breasts, cut into bite-sized pieces
10oz fresh broccoli, cut into bite-sized florets
10oz fresh cauliflower, cut into bite-sized florets
2oz sun-dried tomatoes, chopped
½ cup pesto
3 Tbsp olive oil, divided
1 tsp Italian seasoning
sea salt and pepper, to taste

Instructions

Season chicken with salt, pepper, and Italian seasoning.
In a large sauté pan, heat 2 tablespoons of olive oil over medium-high heat. Cook the chicken until fully cooked, about 6 – 8 minutes, but times may vary. Once the chicken is fully cooked, transfer to a plate and tent with foil to keep warm.
Using the same pan, add 1 tablespoon of oil, broccoli and cauliflower. Stir the veggies, then cover with a lid. Reduce the heat to medium-low and cook for 10 – 15 minutes, or until the vegetables are tender.
Remove the lid and add the cooked chicken back to the pan. Stir in the pesto and sun-dried tomatoes. Stir to combine for about 2 minutes or until heated through.

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