If you’re in the business of building muscle, improving your fitness, working towards a weight-loss goal, or simply trying to fuel your body for optimum health, eating enough protein is probably at the top of your to-do list. After all, protein has been linked to a whole slew of health benefits, spanning from healthy hormone production to long-term cognitive health.
While individual protein needs and recommendations vary, experts often suggest aiming for 25 to 30 grams per meal—which is a lot if you’re not in the habit of building your plate around protein. Ultimately, though, constructing protein-packed meals is the best way to hit your daily target and keep moving towards your goals.
“We often shortchange ourselves on protein, so focusing on protein at every meal can help you reach your daily needs,” explains registered dietitian Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a nutritionist for The Vitamin Shoppe. “Research suggests that we can digest and utilize about 30 grams of protein in a sitting, so aiming for up to 30 grams per meal is a great goal.”
But what does 30 grams of protein actually look like in the form of food? Here, dietitians break down ways you can reach that 30-gram threshold—and enjoy every bite (or sip!).
- ABOUT OUR EXPERTS: Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe. Yaa Boakye, M.B.A., R.D.N., L.D.N., C.P.T., is a registered dietitian, certified personal trainer, and wellness blogger at Elite Body Data.
Tuna Salad with Whole Grain Crackers
- Main protein source: 1 can of tuna (26-30 grams, depending on tuna variety)
Looking for a quick and easy protein-packed meal idea? Try canned tuna salad with whole-grain crackers. “Tuna is a lean, convenient protein option,” says dietitian Yaa Boakye, M.B.A., R.D.N., L.D.N., C.P.T., wellness blogger at Elite Body Data. “Mix it with a bit of mayo or avocado, add chopped celery, and serve with whole-grain crackers or a slice of whole-grain bread.” Including whole grains supports digestion (thanks, fiber) and makes the meal even more satisfying, she says.
Chicken Breast Wrap with Hummus
- Main protein source: 3.5 ounces of cooked chicken breast (30 grams)
If you’re bored with basic chicken, try wrapping it up with a heap of hummus. “Wrap sliced chicken breast in a whole-wheat tortilla with baby spinach, cucumber slices, and a generous spread of hummus,” says Boakye. You can also add some hot sauce or tzatziki for extra flavor, or feta cheese for creamy texture and healthy fats. “Adding vegetables like spinach and cucumbers provides essential nutrients and fiber, making this wrap a balanced, complete meal,” she notes.
Cottage Cheese with Peaches and Chia Seeds
- Main protein source: 1 cup cottage cheese (28 grams) + handful of walnuts (4 grams)
This next idea is perfect for a snack or quick breakfast. “Cottage cheese is a protein-dense, creamy option that pairs well with both sweet and savory flavors,” says Boakye. “Top cottage cheese with sliced peaches or pineapple, and sprinkle with chia seeds for added crunch, protein, and fiber.”
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For an extra protein boost, add a handful of nuts, like walnuts. That’ll buy you another four grams or so, she says.
Hard-Boiled Eggs with Whole-Wheat Toast and Cheese
- Main protein sources: 3 large eggs (18 grams) + 1 slice of low-fat cheese (6 grams) + 1 slice of whole-wheat bread (4 grams)
If you enjoy eggs, try them hard-boiled with whole-wheat toast and cheese. “Melt cheese on the toast, add slices of hard-boiled eggs, and serve with a sprinkle of paprika or hot sauce for a hearty breakfast or quick meal,” says Boakye.
Add color to your eats with vegetables like spinach or tomatoes. You can also sneak in a couple of extra grams of protein by spreading some avocado onto your toast alongside the cheese. Or, double up on the cheese! Either will get you to that 30-gram mark.
Greek Yogurt with Almonds and Berries
- Main protein sources: 1 cup of plain Greek yogurt (24 grams) + 2 tablespoons of almonds (6 grams)
Greek yogurt is famously rich in protein—and makes the perfect base for convenient, portable snacks and meals. “Top your Greek yogurt with a handful of fresh berries (like blueberries or strawberries), a handful of almonds, and a drizzle of honey for a quick, refreshing breakfast or snack,” shares Boakye.
Protein Smoothie with Whey or Plant-Based Powder
- Main protein source: 1.5 scoops of protein powder (about 30 grams)
Smoothies are an easy way to pack all sorts of nutrients into a package that’s just about as delicious as a milkshake. Add a little extra protein to your usual blend to ramp up your intake without an ounce of extra effort!
“Blend protein powder with almond milk, a banana, and a handful of spinach for a creamy, nutritious smoothie,” suggests Boakye. Just how much protein powder you’ll need will depend on the tub you opt for. For reference, BodyTech Whey Tech Pro 24 packs 24 grams per serving, so you’ll need less than a scoop and a half to hit your 30-gram goal. Plnt Organic Plant Protein offers 25 grams, so just a scoop and a quarter will get you where you need to be!
Read More: 9 Whey Protein Flavors That Top Dessert
If no smoothie feels complete without peanut butter, know that your creamy addition will score you an extra four grams or so of protein.
Tempeh Stir-Fry with Peanut Sauce
- Main protein sources: 4 oz tempeh (20g) + 2 tablespoons of peanut sauce (5 grams) + half a cup of edamame (8 grams)
A stir-fry is an easy way to clear out the fridge and check all of your nutritional boxes without too much effort. Plus, it’s easy to do plant-based-style!
Boakye likes to stir-fry tempeh with broccoli, bell peppers, and shelled edamame—and serve it all up with homemade peanut sauce and brown rice. (There are plenty of peanut sauce recipes out there, most of which include some combination of PB, soy sauce or coconut aminos, sesame oil or coconut milk, a natural sweetener, and spices like red pepper and garlic.)
“Tempeh is a great plant-based protein, while peanut sauce adds flavor and a protein boost,” shares Boakye. “Incorporating vegetables and whole grains like brown rice ensures this meal provides fiber and keeps it well-rounded.”