What will give me 40 grams of protein? Foods, Meals, and Strategies

October 22, 2025 •

4 min read

One cup of cooked, cubed chicken breast contains approximately 43 grams of protein, making it an excellent single-source option for those wondering what will give me 40 grams of protein. This article explores a variety of animal and plant-based foods, meal combinations, and strategies to help you easily reach this nutritional target.

Quick Summary

This article details the foods and meal combinations needed to achieve a 40-gram protein target. It covers lean animal proteins, plant-based options, and balanced recipes for breakfasts, lunches, and dinners, offering practical strategies to incorporate high-protein foods into your daily diet.

Key Points

Lean Animal Meats: 5 ounces of grilled chicken breast or lean ground beef provides about 40 grams of protein.
Seafood Choices: A 6-ounce fillet of sockeye salmon offers 40 grams of protein and beneficial omega-3s.
Dairy Power: A large bowl (1.5 cups) of plain Greek yogurt can deliver 40 grams, especially when boosted with protein powder.
Smart Plant Combos: Combine legumes like lentils (1.5 cups) with a soy product like tempeh or seeds to achieve a complete 40-gram protein meal.
The Supplement Option: A quick protein shake with one to two scoops of powder is a convenient and effective method to meet the 40-gram target.
Egg Combinations: Create a high-protein scramble with 3 whole eggs and a cup of low-fat cottage cheese to easily reach the goal.
Balanced Meals: Incorporate high-protein sources in each meal and combine complementary foods for a complete amino acid profile and optimal nutrition.

Sourcing 40 Grams of Protein from Animal Products

For many, animal products are the most straightforward way to reach a high protein goal due to their dense protein content and complete amino acid profile. Here’s how you can get 40 grams from popular animal sources.

Lean Meats and Poultry

Lean cuts of meat and skinless poultry are excellent sources. A serving of approximately 5 ounces (142g) of grilled, boneless, and skinless chicken breast will provide around 40 grams of protein. For beef lovers, a 5-ounce (142g) patty of lean ground beef also delivers close to this amount. When preparing, opt for grilling, baking, or pan-searing to avoid adding extra fat.

Fish and Seafood

Many types of fish are packed with protein and offer the added benefit of omega-3 fatty acids. Just one 6-ounce (170g) serving of cooked sockeye salmon can give you 40 grams of protein. For a super convenient option, a packet or small can of light tuna in water can offer up to 25 grams, meaning two small cans would put you well over the 40-gram mark.

Eggs and Dairy

While a single egg contains only about 6 grams of protein, combining them with other dairy products is a simple method. You can achieve 40 grams by making a scramble with three whole eggs and a cup of low-fat cottage cheese. A large bowl of low-fat, plain Greek yogurt (about 1.5 cups) can also provide a solid 40 grams, especially if you mix in a scoop of protein powder.

Getting 40 Grams of Protein from Plant-Based Foods

Achieving a high-protein goal on a plant-based diet is entirely possible with smart food combinations and choices.

Legumes and Soy Products

Lentils: One cup of cooked lentils provides 18 grams of protein. Pair it with another protein source like tofu or quinoa to reach 40 grams. A large lentil soup with added soy products is an excellent way to go.
Tofu and Tempeh: A half-cup serving of seitan or tempeh provides a hefty 34 grams of protein, making it one of the most efficient plant-based protein sources. For tofu, half a block of firm tofu (about 125g) provides roughly 20 grams, so you’ll need to combine it with another ingredient.
Black Beans and Edamame: A cup of cooked black beans has 15 grams of protein, and a cup of edamame has about 17 grams. A bowl containing both, perhaps in a salad, is a great high-protein lunch option.

Nuts and Seeds

Nuts and seeds are great for boosting protein content in any meal. Two tablespoons of hemp seeds contain 6 grams of protein, while a handful of almonds provides another 6 grams. These can be sprinkled on top of a salad or mixed into a smoothie.

Sample Meal Plans to Hit Your 40g Protein Target

Here are some concrete meal ideas to help you easily integrate 40 grams of protein into your daily routine.

Breakfast:

Greek Yogurt and Protein Oats: 1 cup non-fat Greek yogurt (20g protein) + 1 scoop protein powder (20g protein) + 1/4 cup rolled oats.
High-Protein Scramble: 3 whole eggs + 1 cup low-fat cottage cheese.

Lunch:

Grilled Chicken Salad: 5 oz grilled chicken breast (40g protein) + mixed greens, cucumbers, and vinaigrette.
High-Protein Wrap: 4 oz deli turkey (22g protein) + 2 slices low-fat Swiss cheese (14g protein) + whole-grain wrap + small side of edamame (approx. 9g protein).

Dinner:

Lean Beef Stir-Fry: 5 oz lean ground beef (40g protein) + stir-fried vegetables + 1/2 cup brown rice.
Salmon and Quinoa Bowl: 5 oz grilled salmon fillet (38g protein) + 1/2 cup cooked quinoa (4g protein) + steamed broccoli.

Snacks:

Protein Smoothie: 1 scoop whey protein (20g protein) + 1 cup skim milk (8g protein) + 1 tbsp peanut butter (4g protein) + 1/4 cup of almonds (6g protein).

Combining Foods for a Complete Protein Profile

For those on a plant-based diet, it is beneficial to combine complementary proteins to ensure a complete profile of essential amino acids. A simple rule is to combine legumes with whole grains, nuts, or seeds. For example:

Lentil and Rice Bowl: A cup of lentils with a cup of brown rice.
Hummus and Crackers: Hummus (chickpeas and sesame paste) with whole-grain crackers.
Peanut Butter on Whole Wheat Toast: The combination of protein from the peanut butter and the toast provides a more complete profile.

Comparison of 40-Gram Protein Options


Food (Serving Size)	Protein (grams)	Notes
5 oz (142g) Grilled Chicken Breast	~40g	Low-fat, easy to prepare
6 oz (170g) Cooked Sockeye Salmon	~40g	Excellent source of omega-3s
2 Cans (170g) Light Tuna in Water	~48g	Very convenient and lean
1.5 Cups (384g) Low-Fat Greek Yogurt	~40g	Can be supplemented with protein powder
1.5 Cups (354g) Cooked Lentils	~27g	Needs a complementary protein source
1/2 Cup (120g) Tempeh	~34g	High-density plant protein
1/2 Block (125g) Firm Tofu + 1 cup cooked black beans	~35g	Combine for a solid plant-based meal
6-7 Large Eggs	~37-43g	Can be calorie-dense if not using mostly egg whites

The Role of Protein Supplements

Protein powders and supplements can be a very effective and convenient tool for reaching a 40-gram protein goal, especially for those with busy lifestyles or specific fitness needs. A standard serving of most whey or plant-based protein powders typically contains 20-25 grams of protein. By using a slightly larger serving or adding it to other protein-rich foods like milk or Greek yogurt, you can easily create a shake with 40 grams or more. This is also a fantastic way to recover after a workout or to have a quick, satiating meal replacement. When choosing a supplement, look for one with minimal added ingredients and high-quality protein sources to ensure you get the most nutritional value.

Conclusion

Achieving 40 grams of protein in a single meal or snack is easily attainable with the right strategy and food choices. By understanding the protein content of various animal and plant-based foods, you can create balanced and satisfying meals that support your fitness goals, muscle repair, and overall health. Whether you prefer lean meats, seafood, dairy, legumes, or a combination, there are numerous delicious and effective ways to boost your protein intake. Remember that balancing your meals with a variety of food groups is key to a healthy and well-rounded diet.

Visit MyPlate.gov for detailed guidelines on the Protein Foods Group

Frequently Asked Questions

Yes, you can achieve 40g of protein in one meal by focusing on dense sources like a 5-ounce portion of lean chicken breast, a large salmon fillet, or a combination of high-protein foods like eggs and cottage cheese.

Both animal and plant sources can provide sufficient protein. Animal proteins contain all essential amino acids, while plant-based diets require combining different protein sources like legumes, nuts, and whole grains to ensure a complete amino acid profile.

A tofu scramble with half a block of firm tofu, black beans, and seeds, or a lentil and paneer dish, can provide around 40 grams of protein. A large bowl of Greek yogurt with protein powder is another option.

A protein smoothie is one of the quickest methods. Combine a scoop of protein powder with Greek yogurt, milk, and a tablespoon of nut butter for a high-protein, on-the-go option.

Since one large egg contains about 6 grams of protein, you would need to eat about seven whole eggs. A more common approach is to combine fewer eggs with other high-protein ingredients like egg whites and cottage cheese.

For many people, 40 grams in a single meal is a substantial amount. It can be beneficial for satiety, blood sugar management, and muscle building, but the ideal amount depends on individual goals, body weight, and activity level.

Combining a protein-rich food like low-fat cottage cheese (1 cup) with a scoop of protein powder mixed into Greek yogurt or a handful of almonds can create a snack with around 40 grams of protein.