Can’t Hit 30g of Protein at Every Meal… Let this List Help!

Protein is an essential macronutrient with many functions including building and maintaining lean muscle mass, supporting immune function and all enzyme production so ensuring you are consuming enough to support these processes is very important. While determining your individual protein needs with a dietitian is important, most individuals will need around 30g of protein or more at meals. Below is a list of foods that will get you to this total and help make eating more protein easier for you to incorporate in your daily routine.

For any specific questions or to discuss your individual nutritional goals, connect with me directly at gambit.nutrition.rd@gmail.com or click the “Book a Consult Now” button on the home screen!

30G OF PROTEIN BREAKFAST COMBINATIONS

3 Eggs + 3 Egg Whites (30g)

3oz of flank steak with 1 egg and 2 egg whites (31.5g)

4oz of smoked salmon + 4 egg whites (32g)

5 Eggs (35g)

8 Egg Whites (32g)

6oz of Smoked Salmon (31g)

1 ¼ cup of Good Culture Cottage cheese (35g)

½ cup of cottage cheese + 2 eggs + 2 egg whites (34g)

1 ½ cup of plain non-fat Greek yogurt (33g)

1 scope of Whey Protein Powder + ½ cup of plain non-fat Greek yogurt (34g)

1 Fairlife Protein Shake + 1 Go Macro Mini Bar (30g)

30G OF PROTEIN AT LUNCH AND DINNER

4oz of cooked chicken breast (33g)

4oz of boiled shrimp, roughly 7 medium-sized, (31g)

4oz of ground venison (30g)

4.5oz of pork tenderloin (33.2g)

5oz of flank steak (30g)

5oz of Ground Elk (30g)

5oz of Applegate Farms turkey deli meat (33g)

5oz of Wild Planet, skipjack tuna (34g)

5.5oz of Rainbow Trout (30.5g)

5.5oz of bone-in roasted turkey breast (31g)

6oz of roasted salmon (33g)

6oz of 93-7 Ground Beef (34.5g)

6oz of Ground Bison (34.5g)

6.5oz of boneless, skinless (31g)

6.5oz of roasted turkey thigh (31g)

6.5oz of Applegate Farms Deli ham (30g)

10oz of cooked Edamame Beans (30g)

15oz of Firm Tofu (30.5g)