What are examples of 20 grams of protein?: Your Guide to Meeting Nutritional Goals

October 27, 2025 •

3 min read

Research suggests that consuming around 20-30 grams of protein per meal can effectively stimulate muscle protein synthesis and promote satiety. Understanding exactly what are examples of 20 grams of protein? is a key step toward building a balanced and effective nutrition diet. This guide breaks down common sources from animal, plant-based, and snack categories to simplify meal planning.

Quick Summary

A diverse range of animal-based and plant-based foods can deliver 20 grams of protein, including chicken, Greek yogurt, lentils, and tofu. This amount can also be achieved through convenient combinations and snacks, such as protein powder shakes or cottage cheese with fruit. Portion awareness is key for maximizing protein intake efficiently.

Key Points

Animal Protein Sources: Lean animal proteins like a 3-ounce chicken breast or a cup of Greek yogurt can provide over 20 grams of high-quality, complete protein in a single serving.
Plant Protein Sources: Plant-based options such as tempeh (100g) or a large serving of lentils (1.5 cups) are also effective sources for reaching the 20-gram protein mark.
Convenient Snacks: Quick and easy snacks like a protein powder shake or a can of tuna offer a simple way to add 20 grams of protein between meals.
Satiety and Metabolism: Consuming approximately 20 grams of protein per meal aids in weight management by increasing feelings of fullness and boosting metabolism.
Combining Sources for Completeness: Plant-based eaters can ensure they get all essential amino acids by combining different sources, such as grains with legumes.
Meal Planning is Key: Strategically planning and preparing protein-rich meals and snacks in advance can help maintain a consistent 20-gram protein intake throughout the day.

Protein is an essential macronutrient that plays a vital role in nearly every bodily function, including building and repairing tissues, synthesizing hormones and enzymes, and supporting immune function. A targeted protein intake, often including about 20 grams per meal or snack, is a common strategy for those aiming to manage weight, build muscle, or simply maintain overall health. The good news is that achieving this target is easier than you think, with a wide variety of delicious options available from both animal and plant sources.

Animal-Based Examples for 20 Grams of Protein

Animal products are well-known for being high-quality, complete protein sources, meaning they contain all nine essential amino acids. Examples of about 20 grams of protein include 3 ounces (85 grams) of cooked chicken breast, one cup (about 200-245 grams) of plain Greek yogurt, three large eggs, or one cup (about 210 grams) of low-fat cottage cheese. A standard 5- to 6-ounce can of tuna or salmon provides over 20 grams of protein.

Plant-Based Examples for 20 Grams of Protein

Plant-based diets offer an abundance of protein, though achieving 20 grams often requires careful portioning or combining different food types. Examples providing around 20 grams of protein include 1.5 cups of cooked lentils, a 100-gram serving of extra-firm tofu, 100 grams of tempeh, or about 1.5 cups of cooked, shelled edamame. A single scoop of many plant-based protein powders also delivers about 20 grams.

Comparing Animal vs. Plant Protein Sources

Both animal and plant proteins are key for dietary planning and meeting nutritional needs. Animal protein is a complete source containing all essential amino acids and is high in nutrients like vitamin B12 and heme iron. Plant protein is often incomplete but is high in fiber, vitamins, and minerals, and typically lower in saturated fat. Animal protein can be more satiating, while the fiber in plant protein promotes fullness.


Feature	Animal Protein (e.g., chicken, eggs, dairy)	Plant Protein (e.g., legumes, tofu, tempeh)
Completeness	Complete protein source, containing all essential amino acids.	Often incomplete, requiring combination with other sources to provide all essential amino acids.
Nutrient Profile	High in vitamin B12, heme iron, and creatine, which may be beneficial for muscle growth.	High in fiber, vitamins, and minerals; lower in saturated fat and calories relative to protein content.
Calorie Density	Often requires smaller portion sizes to reach 20g of protein, though fat content can vary.	Typically requires larger portions to reach 20g of protein but can be lower in overall calories per gram.
Satiety	Highly satiating due to protein and often higher fat content.	High fiber content promotes a feeling of fullness, aiding in appetite control.

Meal and Snack Ideas to Reach 20 Grams

Combining foods can help you reach protein targets enjoyably. Some ideas include three scrambled eggs with a quarter cup of cottage cheese and turkey sausage, a smoothie with protein powder and Greek yogurt, or a 5-ounce can of tuna mixed with Greek yogurt. A hearty lentil soup with brown rice provides around 20 grams, as can 1.5 cups of roasted chickpeas.

How to Incorporate 20g Protein into Every Meal

Integrating 20 grams of protein into meals consistently can be achieved by planning meals, batch cooking protein sources like chicken or lentils, using protein-rich sides such as lentil pasta, combining plant proteins for a complete amino acid profile, and choosing protein-fortified products.

The Benefits of Consistently Consuming 20g of Protein

Consuming approximately 20 grams of protein per meal offers specific health advantages. This intake can increase satiety for weight management, enhance muscle growth and repair, stabilize blood sugar levels, improve cognitive function, and boost metabolism.

Conclusion

Numerous options from animal and plant sources can help you achieve a 20-gram protein intake per meal or snack. By focusing on portion sizes and combining different sources, you can meet nutritional goals and benefit from a protein-rich diet. Consulting a registered dietitian can provide personalized guidance.

Frequently Asked Questions

Three large whole eggs contain approximately 20 grams of protein, making them a very simple and affordable way to meet this protein goal.

Plant-based sources providing around 20 grams of protein include 100 grams of tempeh, a large block (around 250g) of extra-firm tofu, or 1.5 cups of cooked edamame.

While not strictly necessary for all, research shows that consuming 20-30 grams of protein per meal is an effective strategy for maximizing muscle protein synthesis, supporting satiety, and managing weight.

Yes, many convenient snacks can provide 20 grams of protein, such as a protein powder shake, a cup of Greek yogurt with toppings, or a can of tuna.

Lean animal products or purified plant proteins are typically lower in calories. For example, a 3-ounce serving of chicken breast or a cup of low-fat Greek yogurt are great options for a high-protein, low-calorie intake.

No, your body is very efficient at combining amino acids from various protein sources consumed throughout the day. For plant-based diets, simply consuming a variety of legumes, grains, nuts, and seeds ensures you get a full amino acid profile.

A protein intake of around 20 grams per meal can promote weight loss by increasing feelings of fullness (satiety) and requiring more energy to digest compared to other macronutrients, which can help reduce overall calorie intake.