15 Meal Ideas with 30g of Protein
Want to pack 30g of protein into your meal but not sure which ingredients deliver that punch? You’re in the right place! This guide breaks down simple, healthy, and delicious protein-rich options to add to your plate.
There are many reasons to increase protein intake, such as gaining strength, toning your muscles, improving satiety, improving bone health, boosting energy levels, and even revving your metabolism. One thing is for sure, though–a protein-rich diet promotes overall health and well-being, helping you lose weight and tone your body.
Some of our clients find it challenging to consume 30g of protein per meal, whether it’s because of personal food preferences or incorrect portions. That’s why our coaches at Strong with Sarah have created simple, practical meal ideas to help. Bookmark this page and revisit it whenever you need fresh inspiration!
What Do 30g Protein Meals Look Like?
To remind you, there are three main sources of protein:
Animal: chicken, pork, beef, lamb, eggs, dairy, etc.
Plant: legumes, nuts, seeds, lentils, soy, beans, etc.
Alternative: Protein powders, premade protein drinks, etc.
Many animal-based protein foods are considered complete proteins because they offer more nutritional value, including nine essential amino acids that contribute to metabolism and energy production. Remember, though, it’s not a requirement to consume animal products in order to eat enough protein! A meatless diet can be as nutritious as a meat-based one, but only when planned well with minimal processed food choices.
Here is what 30g of protein looks like:
5 Meals with 30g of Protein for Breakfast, Lunch, and Dinner
Eating 30g of protein doesn’t have to feel overwhelming when you know how to incorporate protein-rich foods into your diet. Our coaches at Strong with Sarah have shared their favorite delicious and easy meal ideas. Now you can hit your protein goals and enjoy a balanced diet.
30g Protein Meal Ideas for Breakfast
Greek Yogurt & Protein Granola Bowl
Ingredients:
1 cup plain Greek yogurt
½ cup protein granola
¼ cup mixed berries
A creamy and crunchy combination of yogurt and granola is ideal for an energized morning. It’s packed with protein, probiotics, and fiber to give you an energy boost and provide you with all the nutrients you need for the day.
Cheesy Broccoli Omelet
Ingredients:
3 eggs and 1 egg white
1 cup steamed broccoli
4 tbsp shredded cheddar cheese
If you want to start your day with a delicious breakfast, you must try a cheese broccoli omelet. Make sure to steam broccoli in advance so that when you wake up, you can simply whisk the eggs, mix them with cooked broccoli, and slowly fry until it is ready. Sprinkle shredded cheese on top of your omelet and close the lid for a few seconds to let it melt.
Protein Pancakes with Peanut Butter
Ingredients:
2 scoops protein powder
1 egg
1 banana
1 tbsp peanut butter
If you have a sweet tooth like I do, these banana pancakes with peanut butter are exactly what you need before starting your day. Mix eggs with banana and a scoop of protein powder to make fluffy pancakes packed with nutritional value. Spread some peanut butter on top for a touch of sweetness.
Breakfast Wrap
Ingredients:
2 large eggs
1 whole wheat wrap
2 slices turkey bacon
¼ cup shredded cheese
A breakfast wrap is a great option that you can prepare ahead of time for days when you don’t have time to cook. You can prepare a few wraps with fried eggs, sliced bacon, and shredded cheese. These breakfast wraps are also great as grab-to-go snacks and contain just enough protein.
Bonus – You can also add your favorite chopped veggies to these wraps to boost your vegetable intake, too!
Overnight Protein Oats
Ingredients:
½ cup oats
1 scoop protein powder
1 cup almond milk
1 tbsp chia seeds
Another great 30g protein breakfast idea is a bowl of overnight protein oats. Prep this protein-packed oatmeal the night before for a quick morning meal and enjoy a protein-rich breakfast with all the needed nutrients.
30g Protein Meal Ideas for Lunch
Turkey Sandwich on Ezekiel Bread
Ingredients:
2 slices Ezekiel bread
4 oz deli turkey
1 slice cheddar cheese
If you don’t have much time but you really want to have lunch during your break, you cannot go wrong with a turkey sandwich. It’s a classic 30g protein lunch ideal for busy people who are too tired to meal prep a day before. A turkey sandwich is also a great go-to snack when you’re traveling or don’t have many ingredients in your fridge.
Tuna Salad & Crackers
Ingredients:
1 can tuna fish
¼ cup Greek yogurt
1 tbsp pickle relish
10 whole-grain crackers
If you don’t usually get full with a turkey sandwich, the next 30g protein lunch idea is a more filling alternative. A tuna salad served with crackers is effortless to make and offers a great combination of creamy Greek yogurt, sour pickle relish, and delicious canned tuna. Scoop the salad with whole-grain crackers and get back to your errands satisfied.
Chicken & Veggie Bowl
Ingredients:
4 oz grilled chicken breast
1 cup quinoa
1 cup mixed vegetables
There is no more nutritious and protein-packed lunch than a bowl of chicken with veggies. Our coaches call it a power bowl because it has everything you need for a productive day: chicken for protein and veggies for essential vitamins, minerals, and fiber to keep you energized and focused.
Cottage Cheese & Fruit Plate
Ingredients:
1 cup cottage cheese
1 apple or pear
10 almonds
If you prefer a sweet breakfast, nothing can beat a healthy cup of cottage cheese with a sliced apple or pear topped with almonds. This meal idea is refreshing and protein-rich, with a balance of sweet and savory.
Egg Salad Lettuce Wraps
Ingredients:
5 boiled eggs
¼ cup Greek yogurt
4 large lettuce leaves
]For those cutting on carbs, these lettuce-wrapped snacks are ideas for hitting 30g of protein and satisfying your hunger. This lunch idea is lightweight and filling, and you only need to boil a few eggs, mix them in Greek yogurt, and wrap everything in lettuce leaves. Consider adding some tomatoes or other vegetables for a flavorful delight.
30g Protein Meal Ideas for Diner
Chickpea Pasta with Turkey Meatballs
Ingredients:
2 oz chickpea pasta
2 turkey meatballs
1 tbsp Parmesan cheese
Chickpea pasta with meatballs and Parmesan cheese is a hearty and satisfying dinner meal packed with lean protein and plant-based pasta. It’s very nutritious and will leave you feeling full until the next morning. It’s effortless to make and doesn’t take more than 30 minutes to prepare your pasta with meatballs with a healthy serving of salad.
Salmon & Asparagus Plate
Ingredients:
4 oz baked salmon
1 cup asparagus
½ cup wild rice
One of the quickest protein-rich dinner ideas is baked salmon with rice and asparagus. It provides your body with necessary nutrients, including Omega-3s. Plus, it’s easy to prepare and packed with flavor, making it a perfect go-to meal.
Tofu Stir-Fry
Ingredients:
1½ cups tofu
1 cup mixed vegetables
2 tbsp soy sauce
Tofu stir-fry is a vibrant, plant-based dish for a comfy dinner. This meal combines crispy tofu with a colorful mixture of vegetables. Simply toss everything into the skillet until cooked through–now you have a delicious bowl of protein-packed tofu with rice and asparagus.
Beef & Sweet Potato Skillet
Ingredients:
4 oz extra lean ground beef
1 cup diced sweet potatoes
1 cup spinach
Beef and sweet potato skillet is another hearty and nutrient-dense meal for any dinner. This dish is a perfect balance of protein and complex carbs with sweet potatoes and tender beef.
Chicken Caesar Salad
Ingredients:
4 oz grilled chicken
2 cups romaine lettuce
2 tbsp Caesar dressing
2 tbsp Parmesan cheese
Finally, the final 30g protein meal idea is chicken Caesar salad–a fresh and rich classic salad. Pair lettuce with grilled chicken and Caesar dressing. Optionally, you can add crunchy croutons, but Parmesan cheese is a must.
Wrapping Up
When it comes to losing weight and leading a healthy life, focusing on your protein intake can make your journey easier and more enjoyable! That’s a win-win in my book!
Personally, for as much as I love an occasional delicious steak or chicken that’s perfectly flavored and grilled, the idea of eating pounds of meat at every single meal to hit my protein goal isn’t always the most appetizing thought. 🥴
However, my team and I find that the “sweet spot” for protein intake for the vast majority of our female clients (who successfully lose weight while still feeling satisfied/full enough) is anywhere from 90 to 140 grams of protein per day.
If you’re eating 3 to 4 times per day, aiming for a protein goal of roughly 30g per meal will help you meet your goal.
Plus, aiming for 20-30g of protein per meal ensures that when the number on the scale drops, you maintain your lean muscle mass and lose fat… Because nobody wants to lose their toned muscles, right?!
The last thing I want to share — for any followers/clients who are not tracking macros and are focusing on habits… You do NOT need to measure out your protein at each meal in order to hit ~20-30 grams. If you aim for a palm-sized or deck of card-sized serving of protein at each meal, chances are you’ll be hitting your protein goal without needing to weigh out your food. 👍🏻
Do you wish to learn more about losing weight while eating nutritious meals every day? Join Strong with Sarah and regain confidence in your body with our personalized approach!
