tuna. tofu. Cottage Cheese. Many of the MVPs of healthy eating have one thing in common. That means it’s rich in protein.
It makes sense. Results The protein can help you feel fuller for longer, which can help you reduce your overall calorie intake. Plus, increasing the amount of protein you eat May Help Maintain Muscle Mass Even while losing weight.
So how much protein do you need to reach that sweet spot? The answer varies from person to person, but it’s probably more than you think.
Here’s how to do it and five protein-rich recipes to help.
Is 30 grams of protein per meal a lot?
Most people’s daily protein needs are: 15 to 30 grams of protein per meal.
“Protein requirements vary from person to person,” says Denise Hernandez, MS, RD, LD. “For example, people who engage in intense exercise may need more high-protein foods than people who engage in less intense exercise routines. But generally, aiming for 30 grams per meal is a good goal.”
General guidelines for protein intake recommend at least 0.36 grams of protein per pound of body weight per day. This is the minimum level to prevent deficiency, but it does little to maintain or increase muscle mass. MyFitnessPal registered dietitians suggest eating more protein, 0.6 to 0.9 grams per pound of body weight per day, depending on your activity level. A person weighing 150 pounds should absolutely consume at least 54 grams of protein per day.
If the math seems too much, MyFitnessPal has a free macro calculator that provides personalized protein recommendations.
Knowing your daily protein gram target is the first step to achieving it. Here are some basic guidelines to help you plan your daily protein intake.
- Spread your daily protein intake between meals. Some studies have shown that the protein you can absorb is: Consume approximately 25 to 35 grams of protein at one time.Therefore, it makes sense to consume protein throughout the day.
- Focus on Lean Protein Eating foods like lean meats, low-fat dairy, beans, and legumes can help you meet your protein macro goals without consuming too much saturated fat.
- Add some protein to carbohydrate– Foods that help control blood sugar levels are abundant. For example, try adding peanut butter to an apple. Carbohydrates are one of the three macronutrients found in foods, along with proteins and fats. They provide energy to fuel the body. Examples include grains, fruits, and potatoes.
5 Delicious 30 Gram Protein Meals You Can Make at Home
Protein-rich foods don’t have to be an endless parade of boneless chicken breasts.
You can get high-quality protein from lean meat, fish, dairy products, and beans. By varying these ingredients, you can get a high-protein meal that won’t be boring.
These recipes all provide over 25 to 30 grams of protein and are flavored with delicious seasonings and delicious fresh vegetables for a healthy, delicious meal.
1. Baked Ziti Casserole
This baked ziti recipe combines lean ground turkey and partially skim mozzarella cheese for a cheesy, protein-packed meal.
Spinach adds even more nutritional value to this meal. dark leafy vegetables like spinach It contains fiber, folic acid, vitamins C and K, and minerals such as iron and calcium.
Served with pasta and sauce, it makes a complete, protein-packed dinner.
Nutrition information per serving
- calorie: 286
- Total fat: 7g
- saturated fat: 2g
- Monounsaturated fat: 0g
- cholesterol: 57mg
- salt: 400mg
- carbohydrate: 28g
- Dietary Fiber: 7g
- sugar: 7g
- protein: 31g
2. Pumpkin Spice Protein Smoothie
If you want to keep enjoying the pumpkin spice flavor, give this pumpkin spice protein smoothie a try.
Made with real pumpkin and our famous pumpkin spice blend, it tastes like the ultimate fall snack.
that much Pumpkin adds nutrients The same goes for vitamins A and C. Greek yogurt and protein powder are hearty and filling, while bananas and maple syrup provide just the right amount of sweetness.
Nutrition information per serving
- calorie: 331
- total fat: 2g
- Saturated fat: 1g
- Monounsaturated fat: 0g
- cholesterol: 19mg
- salt: 99mg
- carbohydrate: 47g
- Dietary Fiber: 7g
- sugar: 33g
- protein: 33g
Fun fact: Did you know that MyFitnessPal has one of the largest food databases in the world, containing over 19 million foods? TRACK YOUR PROTEIN Check out more information in the app!
3. Bulk Turkish Barley Soup
Soup is one of the great make-ahead meal options for busy people.
Türkiye is Excellent source of lean proteinIt is also a delicious ingredient in soups.
Barley adds delicious flavor and texture, and may also provide amazing health benefits. According to research Regular barley consumption may contribute to healthier aging.
You can cook this delicious, protein-packed turkey barley soup on the weekend and split it into hearty meals throughout the week. You can also freeze it for when you need a quick meal.
Nutrition information per serving
- calorie: 351
- Total fat: 12g
- saturated fat: 3g
- monounsaturated fat: 8g
- cholesterol: 57mg
- salt: 377mg
- carbohydrate: 30g
- Dietary Fiber: 5g
- sugar: 6g
- protein: 25g
4. Grilled salmon with spicy mango salsa
Salmon is a great source of protein. It also contains heart-healthy ingredients. Omega-3 fatty acids.
Omega-3 fatty acid intake It may lower triglycerides, reduce the risk of certain cancers, and improve eye health.
It’s perfect for a variety of cooking options, like this flavorful, high-protein dinner recipe.
Nutrition information per serving
- calorie: 464
- total fat: 25g
- Saturated fat: 5g
- monounsaturated fat: 13g
- cholesterol: 107mg
- salt: 534mg
- carbohydrate: 14g
- Dietary Fiber: 4g
- sugar: 7g
- protein: 41g
5. New England-Inspired Shrimp Rolls
These shrimp rolls are a healthy twist on the classic lobster roll.
This sandwich uses chopped shrimp and Greek yogurt instead of lobster meat and mayonnaise, making for a creamy, high-protein, low-fat seafood snack.
Shrimp also contains many important antioxidants. It may reduce inflammation and have positive effects on heart and brain health.
A little salt and pepper and a little green onion complete this simple yet delicious meal. It’s the perfect high-protein lunch for a lazy summer afternoon.
Nutritional information per serving
- calorie: 315
- Total fat: 12g
- saturated fat: 4g
- monounsaturated fat: 1g
- cholesterol: 226mg
- salt: 438mg
- carbohydrate: 22g
- Dietary Fiber: 2g
- sugar: 5g
- protein: 31g
Find more protein-rich meals
Looking for more recipes to add more protein to your meal plan?
that much MyFitnessPal App There are over 2,000 recipes to browse and save. You’ll find delicious ways to cook your favorite meats and seafood and meatless meals that don’t skimp on protein.
The app even lets you upload your own recipes to see the nutritional information. You can use this tool to edit ingredients to create higher-protein versions of your favorite foods and help you reach your health goals.
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