Tuna. Tofu. cottage cheese. Many of the MVPs of healthy eating have one thing in common: protein, and plenty of it.
This makes sense. Research shows that protein can help you feel fuller for longer, thus reducing your overall calorie intake. Plus, increasing your protein intake can help maintain muscle mass even as you lose weight.
So how much protein do you need to feel your best? The answer is different for everyone, but there may be more than you think.
Here’s how to do it and 5 high-protein recipes to help.
Is 30 grams of protein per meal a lot?
Most people’s daily protein needs range from 15 to 30 grams of protein per meal.
“Protein needs vary from person to person,” says Denise Hernandez, MS, RD, LD. “For example, someone who engages in strenuous exercise may need more high-protein foods than someone who doesn’t. But generally speaking, 30 grams per meal is a good goal.
General guidelines for protein consumption recommend consuming at least 0.36 grams of protein per pound of body weight per day. This is the bare minimum to prevent deficiency, but does little to maintain or increase muscle mass. Registered dietitians at MyFitnessPal recommend 0.6 to 0.9 grams of protein per pound of body weight per day, depending on activity level. A 150-pound person needs at least 54 grams of protein per day.
If this seems like a lot of math, MyFitnessPal has a free macro calculator that can give you personalized protein recommendations.
Knowing your daily protein grams is the first step to achieving your goals. From there, you can follow some basic guidelines to help plan your daily protein intake:
- Spread your daily protein intake between meals. Some studies show that you can only absorb about 25 to 35 grams of protein at one time, so it makes sense to eat protein throughout the day.
- Focus on lean protein foods like lean meats, low-fat dairy, beans, etc. to achieve your protein macro goals without eating too much saturated fat.
- Add protein to carbohydrate-rich foods to regulate blood sugar. For example, add peanut butter to apples. Carbohydrates are one of the three macronutrients found in food, along with protein and fat. They provide energy to fuel the body. Examples include cereals, fruits and potatoes.
5 delicious 30g protein meals you can make at home
Protein-rich foods don’t have to be endless boneless chicken breasts.
You can get high-quality protein from lean meats, fish, dairy products, and legumes. When you vary these ingredients, you’ll end up with a high-protein diet that’s anything but boring.
These recipes each provide 25 to 30+ grams of protein and are flavored with delicious seasonings and delicious fresh vegetables for a healthy and delicious meal.
1. Baked Macaroni Casserole
This baked ziti recipe combines lean turkey with part-skim mozzarella cheese for a dish that’s packed with protein and plenty of cheese.
Spinach enhances the nutritional value of this meal. Dark green leafy vegetables such as spinach contain fiber, folate, vitamins C and K, and the minerals iron and calcium.
Along with pasta and sauce, this is a perfect high-protein dinner.
Nutritional information per serving
- Calories: Chapter 286
- Total fat: 7 grams
- Saturated fat:2g
- monounsaturated fat: 0 g
- cholesterol: 57 mg
- sodium: 400 mg
- carbohydrate:28g
- Dietary fiber: 7 grams
- sugar: 7 grams
- protein: 31 g
2. Pumpkin Spice Protein Smoothie
If you can’t get enough of the pumpkin spice flavor, this pumpkin spice protein smoothie will have your mouth watering.
It contains real pumpkin along with the famous pumpkin spice blend, so it tastes like the best fall treat.
Pumpkin also adds nutrients such as vitamins A and C. Greek yogurt and protein powder make it hearty and filling, while bananas and maple syrup give it just the right amount of sweetness.
Nutritional information per serving
- Calories: 331
- Total fat:2g
- Saturated fat:1 g
- monounsaturated fat: 0 g
- cholesterol: 19 mg
- sodium: 99 mg
- carbohydrate: 47 grams
- Dietary fiber: 7 grams
- sugar: 33 g
- protein: 33 g
Interesting facts: Did you know that MyFitnessPal has one of the largest food libraries in the world, with over 19 million foods? Track your protein and more on the app!
3. Big Batch Turkey and Barley Soup
Soup is one of the best meal-ahead options for busy people.
Turkey is an excellent source of lean protein and a delicious ingredient in soups.
Barley adds delicious flavor and texture and may also provide surprising health benefits. Research shows that regular consumption of barley may contribute to healthy aging.
You can cook this delicious, protein-packed turkey barley soup on the weekends and portion it out for hearty meals throughout the week. You can also freeze it for when you need a quick meal.
Nutritional information per serving
- Calories: 351
- Total fat:12g
- Saturated fat:3g
- monounsaturated fat: 8 grams
- cholesterol: 57 mg
- sodium: 377 mg
- carbohydrate: 30 g
- Dietary fiber:5g
- sugar:6g
- protein: 25 g
4. Grilled Salmon with Spicy Mango Salsa
Salmon is an excellent source of protein. It also contains heart-healthy omega-3 fatty acids.
Consuming omega-3 fatty acids can lower triglycerides, reduce the risk of certain cancers, and improve eye health.
It lends itself to a variety of cooking options, like this delicious high-protein dinner recipe.
Nutritional information per serving
- Calories:464
- Total fat: 25 g
- Saturated fat:5g
- monounsaturated fat:13g
- cholesterol: 107 mg
- sodium: 534 mg
- carbohydrate: 14 g
- Dietary fiber: 4 grams
- sugar: 7 grams
- protein: 41 grams
5. New England Style Shrimp Tacos
These shrimp rolls are a healthy twist on the classic lobster roll.
Instead of lobster meat and mayonnaise, this sandwich uses chopped shrimp and Greek yogurt for a creamy, high-protein, low-fat seafood delight.
Shrimp is also rich in important antioxidants, which can reduce inflammation and may have a positive impact on heart and brain health.
Green onions, some salt and pepper round out this simple but delicious meal. This is the perfect high-protein lunch for those lazy summer afternoons.
Nutritional information per serving
- Calories:315
- Total fat:12g
- Saturated fat: 4 grams
- monounsaturated fat:1 g
- cholesterol:226 mg
- sodium: 438 mg
- carbohydrate:22g
- Dietary fiber:2g
- sugar:5g
- protein: 31 g
Discover more protein-rich meals
Looking for more recipes to add foods with more protein into your meal plan?
The MyFitnessPal app has over 2,000 recipes for you to search and save. You can find delicious ways to cook your favorite meats and seafood, as well as meat-free meals that don’t skimp on protein.
The app even lets you upload your own recipes to view nutritional information. You can use this tool to edit ingredients to create high-protein versions of your favorite foods and help you achieve your health goals.
Download the free MyFitnessPal app now
