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WTF to eat to get 30 grams of protein

A question I get a lot from clients is how to get the 20-30 grams of protein I recommend per meal. Though this amount of protein per meal may seem like a lot, there are many high-protein foods you can easily incorporate into your diet to best support your health. Before diving into the specifics around these foods however, I want to share about why protein is so important. 


Protein plays a key role in the creation and maintenance of every cell in our bodies. Protein is made up of amino acids and helps support metabolic health and mental health because it helps build muscle and promotes stable blood sugar. Additionally, protein helps to build and care for our bones, muscles, cartilage and skin; repair body tissues; oxygenate red blood cells which travel throughout our bodies; aids in the digestion of food and new cell creation; and regulates hormones.

Adding a piece of fish to a meal is just one of many ways to boost protein intake

Here’s what 30 grams of protein can look like: 

  • 1 1/2 cups Greek Yogurt
  • 1 cup cottage cheese
  • 5 ounces shrimp (about 10 large)
  • 5 ounces salmon or other fish
  • 4 ounces cooked chicken (about half a chicken breast)
  • 5 eggs (or a combo of eggs and whites)
  • 1 1/4 cups liquid egg whites
  • 1 1/2 cups tofu
  • 1 cup tempeh
  • 2 cups cooked beans
  • 1 3/4 cups cooked lentils

Because I know someone will ask, no, I’m not saying to eat two cups of beans or five eggs in one sitting. Instead, try pairing smaller amounts of these foods with other things. For example: 

  • Enjoy a couple of eggs over beans 
  • Serve beans alongside chicken, fish, or tofu
  • Top a salad with some tofu or tempeh and 1 cup beans or lentils
  • Top a bowl of lentil soup with a soft-boiled egg 
  • Add an egg or two to homemade tofu fried rice 
  • Make egg and veggie cups with cottage cheese
  • Top a burrito bowl with Greek yogurt instead of sour cream 

These are just a few ideas to get you started.