10 ways to get 20 to 30 grams of protein

protein powder

I have clients that weigh their food, and track calories, and macronutrients.

There are clients that weigh their food but don’t track calories and macronutrients.

I have clients that use their hands to estimate portion sizes.

There are also clients that do a combination of these things.

Hell, I’ve got clients that don’t do any of these things. Instead, they spend energy on mindful eating and improving their relationship with food.

I don’t want this list to get too long but one more.

I’ve also got clients that focus on one specific thing that THEY want to change.

  • drinking more water
  • adding more veggies
  • exploring ways to cope with stress and emotional eating

The coaching process is always personalized for the client. Together we analyze what’s already going well. What’s not going well? And what THEY want to change. I also send them my recommendations if they’re not sure.

One thing I almost always emphasize focusing on is eating more lean protein. Whether it’s animal-based or plant-based is up to the client.

When they start eating enough protein to support their health. Most clients notice the following:

  • Healthier hair and skin
  • Weight loss (due to increased satiation per meal and over 24 hours)
  • Muscle retention
  • Muscle recovery increases
  • Fewer cravings
  • Better energy

Today I wanted to share 10 ways to get about 20-30 grams of protein with most meals.

Keep in mind you may need more based on your body size or goals. You can read more about that here.

10 ways to get 20-30 grams of protein per meal

high protein food list

  • Chicken breast: A 3-ounce serving of cooked chicken breast contains approximately 26 grams of protein.
  • Turkey breast: Similarly, a 3-ounce serving of cooked turkey breast provides around 26 grams of protein.
  • Lean beef: A 3-ounce serving of lean beef, such as sirloin or tenderloin, contains about 22-26 grams of protein.
  • Pork tenderloin: A 3-ounce serving of cooked pork tenderloin offers approximately 22 grams of protein.
  • Salmon: A 3-ounce serving of cooked salmon provides around 22 grams of protein. Other fatty fish like trout and mackerel are also good sources.
  • Tuna: Canned tuna is a convenient option, with a 3-ounce serving to provide about 20 grams of protein.
  • Shrimp: A 3-ounce serving of cooked shrimp contains approximately 20 grams of protein
  • Eggs: Two large eggs offer about 12 grams of protein. You can increase the protein content by using more egg whites.
  • Greek yogurt: A 6-ounce serving of Greek yogurt typically contains 15-20 grams of protein. Opt for plain, unsweetened varieties.
  • Cottage cheese: A 1/2-cup serving of cottage cheese provides around 14 grams of protein. Choose low-fat or non-fat options.
  • Protein powder: A typical scoop is around 20-30 grams.

Here’s a list of vegetarian and vegan high-protein foods too because I’m like that. Along with the approximate amount of protein and calories per 100-gram serving:

plant based protein

  • Lentils: Protein – 9 grams, Calories – 116 calories
  • Chickpeas: Protein – 19 grams, Calories – 364 calories
  • Quinoa: Protein – 4 grams, Calories – 120 calories
  • Tofu: Protein – 8 grams, Calories – 76 calories
  • Tempeh: Protein – 19 grams, Calories – 193 calories
  • Seitan: Protein – 25 grams, Calories – 370 calories
  • Edamame: Protein – 11 grams, Calories – 122 calories
  • Black beans: Protein – 8 grams, Calories – 132 calories
  • Green peas: Protein – 5 grams, Calories – 81 calories
  • Hemp seeds: Protein – 31 grams, Calories – 553 calories

Got questions?

Don’t hesitate to ask. I read and reply to every single email I get.

Unless you’re a jerk to me. Then I ignore it 😆

Good news. No one has been a jerk yet.

Thank you for reading. You are appreciated.