What can you eat that has 30 grams of protein?

November 15, 2025 •

4 min read

According to nutrition experts, distributing protein intake throughout the day can promote satiety and support muscle health. Knowing what can you eat that has 30 grams of protein per serving is key to building a balanced and effective meal plan, whether your goal is muscle gain, weight management, or general wellness.

Quick Summary

This guide provides diverse meal and snack ideas, outlining specific serving sizes for achieving a 30-gram protein target from both animal and plant-based sources. It covers breakfast, lunch, dinner, and snack options to help you incorporate high-protein foods effortlessly.

Key Points

Animal Sources: Five large eggs, a 4-ounce cooked chicken breast, or 1 cup of cottage cheese can all provide 30 grams of protein.
Plant Sources: Get 30 grams of protein from 1.5 cups of cooked lentils or 1.5 cups of extra-firm tofu.
Combine for Variety: Pair multiple sources like a salmon fillet with quinoa or eggs with black beans to hit your protein target.
Convenient Supplements: A standard scoop of whey or plant-based protein powder mixed with milk can easily deliver 30 grams of protein.
Consider Health Goals: The best protein source depends on your overall health goals, with lean animal proteins offering high bioavailability and plant proteins providing beneficial fiber.
Distribute Intake: Spreading your protein intake throughout the day with options like a high-protein breakfast and snacks can support muscle synthesis and satiety.
Meal Prep: Preparing ingredients like cooked chicken, hard-boiled eggs, or lentils in advance makes it simple to assemble 30-gram protein meals on busy days.

Animal-Based Protein Sources

Many animal products are excellent sources of complete proteins, meaning they contain all nine essential amino acids. Incorporating these into your meals can be straightforward.

For Breakfast

Greek Yogurt Parfait: Combine 1 cup of plain, non-fat Greek yogurt with 1 scoop of whey protein powder for a creamy base that provides well over 30 grams of protein. Top with a handful of berries and a sprinkle of chopped almonds for extra texture and nutrients.
Five-Egg Scramble: Five large eggs deliver around 31.5 grams of protein. Scramble them with a handful of spinach and a sprinkle of low-fat cheese to make a fluffy, nutrient-dense breakfast.

For Lunch and Dinner

Grilled Chicken Breast: A 4-ounce cooked, boneless, skinless chicken breast typically provides around 33 grams of protein. Pair it with a large salad or roasted vegetables for a balanced meal.
Cottage Cheese and Lean Deli Meat Plate: One cup of low-fat cottage cheese contains approximately 28 grams of protein. Serve it alongside 1-2 ounces of turkey deli meat to push you over the 30-gram mark for a quick, no-cook lunch.
Beef or Bison Patty: A 4-ounce lean beef or bison patty can provide close to 30 grams of protein. Serve it as a burger (without the bun for lower carbs) or crumbled into a salad.

Plant-Based Protein Sources

For those following a vegetarian or vegan diet, a variety of plant-based foods can also help you meet the 30-gram protein goal. Combining different plant sources can ensure you get a full range of amino acids.

For Lunch

Lentil Soup: A bowl of lentil soup can be a hearty and filling option. Approximately 1.5 cups of cooked lentils provide around 30 grams of protein. Add mixed vegetables and a low-sodium vegetable broth for a complete meal.
Tofu Scramble: Blend 1.5 cups of extra-firm tofu to get about 30 grams of protein. Sauté with nutritional yeast, turmeric, and your favorite vegetables like bell peppers and onions for a vegan alternative to scrambled eggs.

For Snacks and Meal Add-ons

Edamame: Snacking on 1.5 cups of cooked, shelled edamame can provide 31 grams of protein. It is a convenient, low-fat way to boost your protein intake between meals.
Protein-Enhanced Oatmeal: For a plant-based breakfast, cook oatmeal with milk, and then stir in a scoop of plant-based protein powder to reach your target.

Comparison of Animal vs. Plant-Based Protein


Feature	Animal-Based Protein (e.g., chicken, eggs)	Plant-Based Protein (e.g., lentils, tofu)
Protein Type	Complete protein source, containing all nine essential amino acids.	Often incomplete, requiring combinations of different plant foods to get all essential amino acids.
Nutrient Density	High in vitamin B12, iron (heme), and creatine, which are less abundant in plant-based options.	Rich in fiber, vitamins, and minerals. Typically lower in saturated fat compared to many animal sources.
Bioavailability	Generally more bioavailable, meaning the body can absorb and use the protein more efficiently.	Protein can be slightly less bioavailable due to the presence of antinutrients, though this is a minor factor in a varied diet.
Health Impact	Can be part of a healthy diet, but some sources (e.g., processed meats) are linked to health issues. Lean sources are generally healthier.	Often associated with lower risk of heart disease, type 2 diabetes, and certain cancers when replacing animal sources.

Combining Protein Sources for Complete Meals

To reach your 30-gram protein goal, you can also combine different food sources within a single meal. This is particularly useful for vegetarians or vegans but also adds variety for meat-eaters.

Breakfast Burrito Bowl: Combine 3 large eggs (18g) with ½ cup black beans (7g) and ¼ cup shredded cheese (7g). Add a bit of salsa and avocado for a breakfast bowl exceeding 30 grams of protein.
Salmon and Quinoa Plate: A 4-ounce salmon fillet (22g) served with 1 cup of cooked quinoa (8g) creates a delicious and balanced meal with exactly 30 grams of protein.
Cottage Cheese Toast: Spread 1 cup of cottage cheese (28g) on two slices of whole-grain toast (around 11g total). Top with sliced tomatoes, salt, and pepper for a quick, protein-packed breakfast.

Protein Supplements and Shakes

For those with busy schedules, protein supplements offer a convenient and fast way to meet your protein needs. Most standard scoops of whey, soy, or pea protein powder provide 20-30 grams of protein.

Simple Shake: Blend 1 scoop of your favorite protein powder with 1 cup of milk (dairy or plant-based) and a handful of berries for a fast 30-gram protein hit.
High-Protein Smoothie: For extra flavor and nutrients, blend 1 cup of Greek yogurt (20g), ½ cup of canned pumpkin, and 1 scoop of whey protein powder (25g).

Conclusion

Reaching 30 grams of protein is easily achievable with a variety of delicious and healthy food choices. By incorporating lean meats, fish, eggs, dairy, or plant-based options like tofu, lentils, and Greek yogurt into your meals, you can build a sustainable and satisfying high-protein diet. Whether you prefer a quick protein shake or a hearty salmon dinner, mixing and matching these sources will help you meet your nutritional goals and support a healthy lifestyle.

Frequently Asked Questions

Yes, research suggests that consuming around 30 grams of protein per meal is a beneficial way to distribute protein intake, which can help with muscle repair, increase satiety, and stabilize blood sugar.

You can get 30g of protein for breakfast from sources like a five-egg scramble, a protein-powder enhanced Greek yogurt parfait, or a tofu and veggie scramble.

Yes, you can. Options like 1.5 cups of lentils, 1.5 cups of edamame, or a protein shake made with plant-based protein powder can all provide 30 grams of protein or more.

Some quick snacks that deliver 30 grams of protein include a Greek yogurt bowl with protein powder and almonds, a large scoop of cottage cheese, or jerky.

No, it is not too much. For many, especially those who are physically active or trying to manage their weight, consuming 30-40 grams of protein per meal is a recognized strategy to promote fullness and preserve muscle mass.

You can use sources like Greek yogurt, cottage cheese, tofu, lentils, or a high-quality protein powder to reach 30 grams without meat or eggs.

A 30-gram protein dinner could be a 4-ounce baked salmon fillet with a cup of quinoa or a firecracker beef bowl with ground beef and brown rice.