If you’ve been hanging out in the women’s wellness space for even a minute, you’ve probably heard someone say, “Make sure you get 30 grams of protein at each meal!”

Great! Love that advice. But also...what does that even look like?

As a dietitian who works with women every day on metabolism, hormones, and gut health, I can tell you this: Most women are not eating enough protein. Especially in the morning. Especially if they’re trying to lose weight or balance their energy.

So today, let’s break it down. If your goal is to build a balanced plate that fuels your metabolism and keeps your blood sugar steady, this guide is for you.

💪 Why 30 Grams?

Here’s the short version:

It gives your body what it needs to build and repair lean muscle
It supports steady energy, fewer cravings and decreases food noise
It helps balance hormones like insulin (which is connected to hunger, energy, and fat storage)

30 grams per meal is the sweet spot for most women to feel full, energized, and supported throughout the day. When I work with clients 1:1 we sometimes adjust this number, but 30 is a great starting point!

🍳 What 30 Grams of Protein Actually Looks Like

Here’s a list of protein sources and the portions that give you around 30 grams of protein. Bookmark this. Screenshot it. Put it on your fridge.

Animal-Based Options:

Chicken breast (cooked): 4 oz -about the size of your palm and as thick as a deck of cards
Ground beef (85% lean): 4 oz
Salmon or other fish: 4 oz
Pork chop: 4 oz
Eggs: 4-5 large eggs
Tuna (canned): 1.5 cans (5 oz each)
Turkey breast: 4 oz

✅ Pro tip: Season it well, pair it with fiber like a veggie and carb source, for a full meal

Dairy-Based Options:

Greek yogurt (plain, 2%): 1½ cups (12 oz)
Cottage cheese (2%): 1¼ cups
Cheddar cheese: 3½ oz (this adds up fast but is also high in fat, so it works better as a complement)

Plant-Based Options:

Lentils (cooked): ~1½ cups
Chickpeas (cooked): ~2 cups
Tofu (firm): 10 oz
Tempeh: 6 oz
Quinoa (cooked): 3 cups = ~24g → pair with beans or seeds to boost to 30g

💡 Plant proteins usually need to be combined to hit the 30g target—think lentils + quinoa, or tempeh + hemp seeds. I 100% support you if you want to be meat free, but it can be more difficult to hit weight loss goals!

Other Protein Boosters:

Protein powder (whey or plant-based): 1 scoop = 20–30g depending on brand
Hemp seeds: 6 tbsp = 30g
Mixed nuts: ¾ cup = ~30g (great as a topper, not your main source)

🍽 Meal Ideas That Hit 30g

Greek yogurt parfait with berries and almonds + 1 boiled egg
Scrambled eggs (5) with spinach, potatoes, and avocado
Grilled chicken salad with greens, peppers, and olive oil
Protein smoothie with banana, almond milk, and protein powder
Lentil and quinoa bowl with roasted veggies and tahini

Remember this takes time! If you have never tracked protein or even though about it, it will take time to hit 30 grams of protein for every meal. That’s ok! Just slowly work yourself up to that goal.

-Kels

P.S. If you’re someone who really struggles to digest protein (as in it is a MAJOR bloating trigger…), I highly recommend getting a mineral test done! Protein is most likely a trigger and not the root cause. You can get one done with me when you apply here!

Get it here

What Does 30 Grams of Protein Actually Look Like?