What Meal Would Have 30 Grams of Protein?

November 28, 2025 •

3 min read

According to nutrition experts, aiming for 20-30 grams of protein per meal is an effective strategy for supporting muscle synthesis and maintaining satiety. This targeted approach to nutrition can be achieved through a variety of simple yet satisfying dishes, answering the common question: what meal would have 30 grams of protein?.

Quick Summary

This guide provides numerous examples and recipes for creating meals packed with 30 grams of protein or more. Explore easy breakfast, lunch, and dinner options using a range of animal-based and plant-based protein sources, including a helpful comparison table.

Key Points

High-Protein Breakfast: An omelette with five eggs provides around 30 grams of protein, a great start to the day.
Lean Meat Options: A four-ounce serving of grilled chicken or turkey breast delivers over 30 grams of high-quality protein.
Dairy Power: One cup of 2% cottage cheese or fortified Greek yogurt can provide nearly 30 grams of protein.
Plant-Based Alternatives: Combine sources like tofu, lentils, and black beans to create plant-based meals rich in protein.
Quick & Convenient: Protein shakes, tuna packets, and protein bars are convenient ways to consume 30 grams of protein on the go.
Meal Prep is Key: Preparing ingredients like cooked chicken or boiled eggs in advance makes it easier to assemble 30-gram protein meals throughout the week.

Why Aim for 30 Grams of Protein Per Meal?

Consuming a sufficient amount of protein at each meal is beneficial for several reasons. For starters, protein is crucial for repairing tissues, building muscle mass, and maintaining bone health. Spreading your intake throughout the day helps your body maximize the protein used for these functions. Furthermore, protein is known to increase feelings of fullness, or satiety, which can help control appetite and support weight management goals. Whether you are a dedicated athlete or simply trying to lead a healthier lifestyle, integrating 30-gram protein meals can be a game-changer.

Animal-Based Meals with 30g+ Protein

For those who include animal products in their diet, hitting the 30-gram target is often straightforward, as these foods are naturally dense in high-quality, complete protein.

Breakfast Omelette: A classic high-protein start to the day involves using approximately five whole eggs, which provide around 30 grams of protein. Add spinach and a quarter cup of shredded cheese for extra nutrients and flavor.
Greek Yogurt Parfait: Combine one cup of plain Greek yogurt (about 22-28g protein) with a tablespoon of peanut butter (around 8g protein), and top with berries and seeds for a satisfying, protein-rich breakfast.
Chicken and Veggie Bowl: A four-ounce serving of grilled chicken breast provides approximately 30-31 grams of lean protein. Serve it over a cup of quinoa and a medley of mixed vegetables for a balanced and filling lunch.
Beef and Sweet Potato Skillet: Sauté four ounces of extra-lean ground beef with sweet potatoes and leafy greens. This hearty dinner offers a perfect balance of protein and complex carbohydrates to keep you full.
Salmon with Asparagus: Bake or grill a five-ounce fillet of salmon, which can provide over 30 grams of protein, and serve alongside roasted asparagus and brown rice.
Turkey and Cheese Sandwich: A simple lunch on the go, use four ounces of sliced deli turkey and one slice of cheddar cheese on two slices of high-protein sprouted grain bread to easily reach the 30-gram mark.

Plant-Based Meals with 30g+ Protein

Reaching 30 grams of protein on a plant-based diet is completely achievable by combining several protein-rich sources.

Tofu Scramble: Use 1.5 cups of crumbled extra-firm tofu, which can provide over 30 grams of protein, along with turmeric, spinach, and other veggies for a delicious breakfast scramble.
Lentil Soup: A serving of high-protein lentil soup, made with 120 grams of dry lentils, vegetables, and broth, can deliver well over 30 grams of protein and is perfect for meal prep.
Chickpea Pasta with Turkey Meatballs: Pair two ounces of chickpea pasta with two turkey meatballs and parmesan cheese for a hearty, satisfying dinner. For a vegan option, substitute with vegan sausage or crumbled tofu.
Quinoa and Black Bean Chili: Create a robust chili by using canned black beans, sweet potatoes, diced tomatoes, and vegetable broth. This provides a meatless option that is rich in both protein and fiber.
Vegan Protein Shake: A single scoop of quality plant-based protein powder can provide 20-30 grams of protein on its own. Blend it with almond milk, a frozen banana, and a tablespoon of peanut butter for a powerful and convenient meal replacement.

High-Protein Meal Comparison Table

Here's a quick reference to see how different protein sources stack up for creating a 30-gram protein meal.


Meal Idea	Primary Protein Source	Serving Size	Approximate Protein (g)
Scrambled Eggs	Whole Eggs	5 large eggs	30
Chicken Breast	Cooked, Boneless, Skinless	4 oz	30-31
Greek Yogurt Parfait	Plain Greek Yogurt	1 cup (plus toppings)	28+
Cottage Cheese	2% Low-Fat	1 cup	28
Salmon Fillet	Cooked Salmon	5 oz	30+
Extra-Firm Tofu	Cooked	1.5 cups	30+
Lentil Soup	Dry Lentils	120g	30+

Conclusion

Achieving 30 grams of protein in a single meal is not only possible but also easy and delicious with a little planning. By incorporating lean meats, fish, dairy, and a variety of plant-based sources like tofu and legumes, you can build satisfying and nutritious meals for any time of day. This strategic approach to eating helps support muscle health, manage weight, and keep you feeling full and energized. Whether you prefer an omelette, a stir-fry, or a simple protein shake, there is a multitude of tasty options available to help you meet your protein goals without hassle.

Optional Outbound Link

For more information on the health benefits of protein and its role in a balanced diet, explore the resource from the National Institutes of Health.(https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/)

Frequently Asked Questions

To get approximately 30 grams of protein, you would need to eat five whole, large eggs, as each large egg contains about 6 grams of protein.

A quick and simple breakfast option is one cup of 2% cottage cheese, which contains 28 grams of protein. You can also mix a scoop of protein powder into oatmeal or a smoothie.

Yes, it is entirely possible. Plant-based options like 1.5 cups of extra-firm tofu, or meals that combine legumes and whole grains, can easily help reach this protein target.

While the total daily intake is most important, aiming for 20-30 grams of protein per meal is a good practice supported by research for optimal muscle synthesis, satiety, and weight management.

A simple and filling lunch could be a four-ounce grilled chicken breast served over a cup of quinoa with mixed vegetables. A can of tuna mixed with Greek yogurt and crackers is another easy option.

Protein shakes are a highly convenient way to get 30 grams of protein, especially when time is limited. Many brands offer shakes or protein powder servings that provide this amount, often with added vitamins and minerals.

You can boost protein by incorporating high-protein add-ins like cottage cheese or Greek yogurt into dishes, topping salads and soups with nuts and seeds, or swapping traditional carbs for high-protein alternatives like quinoa.