Tuna. Tofu. Cottage cheese. A lot of the MVPs of healthy eating have one thing in common: protein, and plenty of it.
It makes sense. Research shows that protein can reduce your overall calorie intake by making you feel fuller longer. Plus, increasing the amount of protein you eat can help maintain muscle mass even as you lose weight.
So how much protein do you need to hit the sweet spot? The answer is different for everyone, but it’s probably more than you think.
Here’s how to do it and 5 high protein recipes to help.
“Protein needs vary from person to person,” says Denise Hernandez, MS, RD, LD. “For example, people who do intense exercise may need more high-protein foods than people who have a less intense fitness routine. But, generally speaking, aiming for 30 grams per meal is a good goal.”
General guidelines for protein consumption recommend a minimum of 0.36 grams of protein per pound of body weight per day. This is the minimum to prevent deficiency but does little to maintain or gain muscle mass. MyFitnessPal’s registered dietitians suggest a higher amount of 0.6 to 0.9 grams of protein per pound of body weight per day, depending on activity level. For a 150 pound person, that’s an absolute minimum of 54 grams of protein per day.
Knowing your protein grams per day goal is the first step to hitting it. From there, you can follow a few basic guidelines to help plan out your daily protein intake:
Focus on lean protein foods like lean meats, low-fat dairy products, and beans and legumes to hit your protein macro goals without a getting too much saturated fat.
Add protein to carbohydrate-rich foods to regulate blood sugar. Add peanut butter to an apple, for example. Carbohydrates, along with protein and fat, are one of the three macronutrients found in food. 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 meats, fish, dairy, and beans. When you vary these ingredients, you get high-protein meals that are anything but boring.
These recipes all offer 25 to 30-plus grams of protein, flavored with delicious seasonings and tasty fresh vegetables for a healthy, delicious meal.
1. Baked Ziti Casserole
This baked ziti recipe combines lean ground turkey and part-skim mozzarella for a protein-packed meal with plenty of cheesy goodness.
The spinach supercharges the nutritional value of this meal. Dark leafy greens like spinach contain fiber, folate, vitamins C and K, and the minerals iron and calcium.
With the pasta and sauce, this comes together as a perfect high-protein dinner.
It includes actual pumpkin as well as the famous pumpkin spice blend, so it tastes like the best fall treat.
The pumpkin adds nutrients like vitamins A and C, as well. Greek yogurt and protein powder make it hearty and filling, while banana and maple syrup give it just the right amount of sweetness.
Barley adds delicious flavor and texture, and it may bring surprising health benefits, as well. Research suggests that regular barley consumption may contribute to healthier aging.
You can cook this savory, protein-packed turkey barley soup on the weekend and portion it out for hearty meals all week. You can also freeze it to have on hand when you need a quick meal.
Nutrition Information per Serving
Calories: 351
Total fat: 12 g
Saturated fat: 3 g
Monounsaturated fat: 8 g
Cholesterol: 57 mg
Sodium: 377 mg
Carbohydrates: 30 g
Dietary fiber: 5 g
Sugar: 6 g
Protein: 25 g
4. Grilled Salmon With Spicy Mango Salsa
Salmon is an excellent protein source. It also contains heart-healthy omega-3 fatty acids.
Green onions and some salt and pepper round out this simple but scrumptious meal. It’s the perfect high-protein lunch for a lazy summer afternoon.
Nutrition Information per Serving
Calories: 315
Total fat: 12 g
Saturated fat: 4 g
Monounsaturated fat: 1 g
Cholesterol: 226 mg
Sodium: 438 mg
Carbohydrates: 22 g
Dietary fiber: 2 g
Sugar: 5 g
Protein: 31 g
Discover More Protein-Rich Meals
Looking for more recipes to add food with more protein to your meal plans?
The MyFitnessPal app has over 2,000 recipes that you can search and save. You can look for flavorful ways to cook your favorite meats and seafood, as well as meatless meals that don’t skimp on protein.
The app even lets you upload your own recipes to see the nutrition information. You can use the tool to edit ingredients so you can create a higher-protein version of your favorite foods and help you meet your health goals.
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