10 Meal Ideas With 30 Grams of Protein

We all know protein is an important macronutrient... But here is some more information as to why that is along with ten meal ideas that provide around 30g of protein each (meat and plant based options)!

Protein is a crucial macronutrient that plays numerous essential roles in the body. It serves as the building blocks for tissues, muscles, enzymes, hormones, and antibodies, aiding in repair and maintenance of cells. Including protein in meals helps promote feelings of fullness and satiety and also aids in blood sugar balance. Additionally, protein is vital for supporting muscle growth and recovery, making it especially important for those who are consistently exercising! If you struggle to get in enough protein at your meals, here are ten simple ideas for you to get around 30g.

1. Grilled Chicken Breast with Quinoa and Steamed Broccoli:

• 6 oz grilled chicken breast

• 1 cup cooked quinoa

• 1 cup steamed broccoli

1. Turkey and Black Bean Burrito Bowl:

• 4 oz ground turkey, cooked with taco seasoning

• 1/2 cup black beans, drained and rinsed

• 1/2 cup cooked brown rice

• 1/4 cup diced tomatoes

• 1/4 cup shredded cheese

• Optional toppings: salsa, avocado, Greek yogurt

1. Baked Salmon with Sweet Potato and Asparagus:

• 6 oz baked salmon fillet

• 1 medium sweet potato, baked

• 1 cup roasted asparagus

1. Tofu Stir-Fry with Brown Rice:

• 6 oz firm tofu, diced and stir-fried with vegetables (such as bell peppers, broccoli, carrots, and snap peas)

• 1 cup cooked brown rice

1. Lentil and Chickpea Salad:

• 1 cup cooked lentils

• 1/2 cup cooked chickpeas

• Mixed greens (spinach, kale, arugula)

• Cherry tomatoes, sliced cucumbers, shredded carrots

• 2 tbsp feta cheese or diced avocado

• Balsamic vinaigrette dressing

1. Beef and Vegetable Stir-Fry with Quinoa:

• 4 oz lean beef strips, stir-fried with mixed vegetables (such as bell peppers, broccoli, carrots, and snow peas)

• 1 cup cooked quinoa

1. Cottage Cheese and Berry Parfait:

• 1 cup low-fat cottage cheese

• 1/2 cup mixed berries (strawberries, blueberries, raspberries)

• 2 tbsp chopped nuts (almonds, walnuts)

• Drizzle of honey or maple syrup

1. Greek Yogurt Smoothie:

• 1 cup Greek yogurt

• 1/2 cup mixed berries (blueberries, strawberries)

• 1/2 banana

• 1 scoop protein powder

• 1 tbsp honey or maple syrup

• Ice cubes

1. Grilled Steak Salad:

• 6 oz grilled steak, sliced

• Mixed greens (romaine, spinach, arugula)

• Sliced red onions, cherry tomatoes, cucumber slices

• 2 tbsp crumbled blue cheese or feta cheese

• Balsamic vinaigrette dressing

1. Chickpea and Spinach Curry with Quinoa:

• 1 cup cooked chickpeas

• 1 cup fresh spinach

• 1/2 cup diced tomatoes

• 1/4 cup diced onions

• 1 clove garlic, minced

• 1/2 tsp curry powder

• 1/2 cup cooked quinoa

These meals provide a variety of protein sources including lean meats, fish, tofu, legumes, and dairy, along with fiber-rich carbohydrates and nutritious vegetables. Adjust portion sizes and ingredients as needed to reach your desired protein intake.