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.⁣ 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 🤯 💥, that’s 120 grams right there. If you need more, you have plenty of options to choose from. 💃🏾🙌🏾😋⁣
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Protein is SO important. Don’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.⁣
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If you lift the things and are active women – which I know you are… you will want to consume approx 0.8-1.0 grams of protein per 1b of bodyweight.⁣

How to get 30g of protein from various sources:

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Then continue reading to learn about why you would want to prioritize protein in the first place.

Poultry:


Here are some poultry protein sources. 30g of protein = ONE of the following:

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

Pork:

Pork protein sources. 30g of protein = ONE of the following:

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

Red Meat:

Red meat is a common source of protein. 30g of protein = ONE of the following:

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

Eggs:

Eggs are an easy way to get protein in the mornings. 30g of protein = ONE of the following:

  • 5 Whole Eggs
  • Egg Whites: 276 grams

Fish:

Fish is an excellent source of protein. 30g of protein = ONE of the following:

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

Dairy:

Here are a couple of protein sources in dairy. 30g of protein = ONE of the following:

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

Plant-Based:

It's easy to get enough protein through plant-based means alone. 30g of protein = ONE of the following:

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

Miscellaneous Protein Sources:

30g of protein = ONE of the following misc 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

What are the benefits of consuming enough protein?

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

How does 30 protein-focused recipes sound?

Now that you've upped your protein knowledge it's time to put it to good use and experience variety in the kitchen. Click here to get the High Protein Recipe Cookbook featuring 30 protein-packed recipes from Coach Candace.

By the way: 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!