6 easy ways to get 30g of protein
So you know you need to eat at least 120g of protein per day, but it’s hard to actually know what it looks like or how to do it in a way that isn’t overwhelming. If all three of your meals are between 30-40g of protein, then you’re already getting 90-120g per day. Add in […]
So you know you need to eat at least 120g of protein per day, but it’s hard to actually know what it looks like or how to do it in a way that isn’t overwhelming.
If all three of your meals are between 30-40g of protein, then you’re already getting 90-120g per day. Add in a couple of high protein snacks and you’re probably nearing or hitting your goal (depending on what it is).
Below I’ll lay out my personal go-to high-protein “no recipe” meals that are super easy to throw together (or prep) in a pinch. For the purpose of this blog post, I’m only highlighting protein.
(As a reminder, read this blog post to learn more about how much protein you actually need).
Breakfast
Below are my two go-to easy breakfasts that pack in the protein.
1. Make a high-protein smoothie
I’m a very routine person and on the weekdays I make a protein smoothie every morning (weekends are for waffles, pastries, and scrambles)!
See below for add-ins to ensure a high-protein smoothie!
- ½ cup Greek yogurt = 18g
- + 2 tbsp nut butter = 6g
- + 2 tbsp hemp seeds = 5g
TOTAL = 29g protein
If you add in a scoop of protein powder (usually around 20-25g), you’re getting in a whopping 50g protein! That’s a great way to front load your protein and get ahead of the game.
Even easier, make a protein shake (protein powder + water or milk). Right after I wake up, I make a protein “hot chocolate” and it looks something like this:
- Blend together (keep the lid vented): 1 tbsp cocoa powder + 1/2 cup boiling water (or keep it cold if you want chilled) + ½ cup whole milk + 1 scoop unflavored protein powder + pinch of salt (electrolytes!).
2. Combine eggs and dairy
Eggs + dairy are a great high protein combo because to get enough protein from just one of those would be a lot of eggs or dairy all at once. By combining them, you’re getting high-quality protein without feeling stuffed. This could be breakfast, lunch or dinner in a pinch!
- 3 large eggs = 18g
- + ½ cup cottage cheese or ½ cup grated cheddar or feta = 14g
- + 1 slice of whole grain toast = 5g
TOTAL = 37g protein
Boost it with some cooked breakfast sausages or make my sheet pan breakfast sausage!
3. Overnight chia oats
Make this ahead for a high-protein base for breakfasts. Top with Greek yogurt and nuts/nut butter for added protein and some fruit.
Follow this recipe (see below) :
- 1 cup rolled oats
- 1 1/2 cups plain whole milk Greek yogurt
- 3/4 cup chia seeds
- ¼ cup hulled hemp seeds
- ¼ cup peanut butter, plus more for topping
- 1-2 tbsp maple syrup (optional)
- 2 tsp ground cinnamon
- ½ tsp kosher salt
- 3 cups water
TOTAL = 27g protein per 1 cup serving (top with more Greek yogurt, nuts, etc… to add more protein)
Add all ingredients to a blender and blend until just combined (don’t blend until smooth). Let it sit overnight.
Lunch or dinner
4. Tinned fish and beans with toast
Tinned fish are a great source of ready-to-go protein. Combine it with beans in a simple dressing (olive oil, vinegar, a little mustard, salt, pepper, add some Greek yogurt or cottage cheese to make it thick) and eat it with or on toast.
- 1 (3 oz) can sardines = 18g
- or 1 (5 oz) can tuna = 30g
- + ¼ cup canned beans = 4g
- + 1 slice whole grain toast = 5g
TOTAL = 27g – 39g protein
5. Meat (on a plate with roasted veggies and toast)
If you already know that you have animal protein cooked or ready to cook, all you have to do is pair it with any form of veggies and starch and you’ve got a very well balanced meal. I love combining animal and plant protein together (meat + beans + dairy).
You can cook the meat fresh or meal prep (grill, bake, etc…) a couple pounds of chicken for the week or buy a rotisserie!
Frozen fish thaws super fast and can be poached in minutes.
I always have sausages in my freezer for speedy and already flavorful protein.
Put any protein on a salad, on top of a bed of grains and/or roasted veg, or just eat it with some avocado toast.
- 4 oz chicken = 35g (breast) 27g (thigh)
- 6 oz salmon = 34g
- 4 oz beef (85/15)= 29g
- 1 (4 oz) sausage = 10-15g (pair with beans, cheese, toast)
6. Cheese and bean quesadilla
This is such an easy and often overlooked speedy high-protein meal that you can keep vegetarian or add in some animal protein.
Meal prep hack: bake 4-6 quesadillas all at once in a 425F oven (brushed lightly with oil) and just reheat them for lunch or dinner.
- 1 large or 2 small whole wheat tortillas (or use 2 corn tortillas) = 3-5g
- + ½ cup grated cheddar = 14g
- + ½ cup canned beans = 8g
- + ¼ cup Greek yogurt (for dipping/topping) = 9g
TOTAL = 34-36g protein
If you add in 2 oz of animal protein, you’re looking at around 50g.
Final thoughts
I hope these ideas help you out when you need to throw together a quick high-protein meal.
If you’re not sure what 4 oz of chicken or 2 oz cheese looks like, measure it out for a week, then you’ll have a general idea of how much to eat without measuring.
It’s all about keeping it simple by breaking it down by components:
- What’s my protein (meat, fish, dairy, etc…)?
- Where is my fiber (veg, beans, whole grains)?
- What’s my starch (toast, whole grains, tortillas, root veggies, beans)?
Always following a recipe for every meal can be overwhelming. If you break down some of your meals into that simple way of eating, it makes cooking/prepping for the week a lot easier.
Other protein resources:
Thanks, good info!!