30 Ways to Get 30 Grams of Protein

In this blog post, I am sharing various protein sources that are ~30 grams of protein from chicken to plant-based options.โฃ The macros (short for macronutrients) that are listed are for the cooked versions of the protein sources.

Pick four items from the list, and BOOM ๐Ÿคฏ ๐Ÿ’ฅ, thatโ€™s 120 grams right there. If you need more, you have plenty of options to choose from. ๐Ÿ’ƒ๐Ÿพ๐Ÿ™Œ๐Ÿพ๐Ÿ˜‹โฃ
Protein is SO important. Donโ€™t skimp on it, STRONG friend. If you are serious about getting STRONG, building muscle, and maintaining what you have, then you ensure you are eating enough.โฃ
If you lift the things and are active women – which I know you areโ€ฆ you will want to consume approx 0.8-1.0 grams of protein per 1b of bodyweight.โฃ



  • Chicken Breast: 115 grams
  • Chicken Thighs: 117 grams
  • Hand Pulled Rotisserie Chicken Breast: 122 grams
  • Lean Ground Turkey: 107 grams
  • Turkey Cutlets: 120 grams


chicken on plate


  • Pork Tenderloin: 105 grams
  • Pork Loing Roast: 110 grams


Pork Tenderloin - Protein Source

Red Meat:

  • Flank Steak: 112 grams
  • Lean Ground Beef: 115 grams
  • Top Sirloin: 100 grams
  • Ground Bison: 120 grams
  • Top Round: 130 grams


steak - red meat - protein sources


  • 5 Whole Eggs
  • Egg Whites: 276 grams


eggs- omelette - protein source


  • Salmon: 125 grams
  • Canned Tuna: 170 grams
  • Shrimp: 120 grams
  • Tuna Steak: 125 grams
  • Cod: 133 grams


fish - salmon - protein sources


  • Cottage Cheese: 288 grams
  • Greek Yogurt: 300 grams


dairy- greek yogurt- protein sources


  • Lentils: 333 grams
  • Edamame: 280 grams
  • Seitan: 116 grams
  • Tofu: 290 grams
  • Tempeh: 165 g


plant based - no meat - protein sources


Miscellaneous Protein Sources:

  • Protein Powder: 1-2 scoops, dependent on the brand.
  • Protein Bars
  • Deli Meat- Boars Head Blazing Buffalo Style Oven Roasted Chicken Breats – 155 grams
    • Or any Deli Meat of your choosing. Just be sure to eat more than the labeled serving size.
  • Lamb: 150 grams


protein sources


While I have you here.. here are 6 Benefits of Consuming Enough Protein:

  1. Helps Build and Maintain Muscle Mass
  2. Keeps You Full & Balanced Between Meals
  3. Is Muscle Sparing During a Calorie Deficit
  4. Has The Highest Thermic Effect of Food
  5. Good for Your Bones, Hormones, Skin, Hair, & Nails
  6. Reduces Cravings & Decreases your appetite.

benefits of eating protein


Want to get STRONG & build muscle? How about taking the guesswork out of your workouts? You do the lifting; I do the programming. No more spinning your wheels, no more piecemealing your workouts together. If so, check out my STRONGER Way Training Membership!

Want a super simple way to manage your intake without counting calories? I got you! Grab my Nutrition Blueprint!




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