Tuna. Tofu. Cottage cheese. Most nutritional MVPs have one thing in common: protein, and lots of it.
It makes sense. Research shows that protein can reduce your overall calorie intake by making you feel fuller for longer. In addition, increasing the amount of protein you eat can help maintain muscle mass as you lose weight.
So how much protein do you need to get to the sweet spot? The answer is different for everyone, but it’s probably more than you think.
Here’s how to make and 5 high protein recipes to help.
Is 30 Grams of Protein Per Meal Too Much?
Most people’s daily protein needs fall between 15 to 30 grams of protein per meal.
“Protein needs vary from person to person,” says Denise Hernandez, MS, RD, LD. “For example, people who exercise may need a higher protein diet than people who have a regular fitness routine. But, in general, aiming for 30 grams per meal is a good goal.”
Standard guidelines for protein consumption recommend a minimum of 0.36 grams of protein per kilogram of body weight per day. This is a minimum to prevent deficiency but does little to maintain or gain muscle mass. MyFitnessPal registered dietitians suggest a maximum 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.
If that seems like a lot of math, MyFitnessPal has a great free calculator that gives you personalized protein recommendations.
Knowing your protein goal for the day is the first step to hitting it. From there, you can follow a few basic guidelines to help plan your daily protein intake:
- Spread your daily protein intake between meals. Some research suggests that you can only absorb 25 to 35 grams of protein at a time, so it makes sense to eat protein throughout the day.
- Focus on protein-rich foods like lean meats, low-fat dairy products, and beans and vegetables to reach your high protein goals without getting too much saturated fat.
- Add protein to carbohydrate-rich foods to control blood sugar. Add apple peanut butter, for example. Carbohydrates, along with protein and fat, are one of the three macronutrients found in food. They provide energy for the body. Examples include grains, fruits, and potatoes.
Delicious 30-Gram Protein Meals You Can Make at Home
A protein-rich diet doesn’t have to be an endless display of boneless chicken breasts.
You can get high-quality protein from lean meats, fish, milk and beans. If you change these ingredients, you get a high-protein diet that can be boring.
These recipes all provide 25 to 30 grams of protein, seasoned with delicious spices and delicious 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 lots of goodness.
Spinach is very nutritious for this dish. Dark leafy greens like spinach contain fiber, folate, vitamins C and K, and the minerals iron and calcium.
With pasta and sauce, this comes together as a high-protein dinner.
Nutritional Information Per Serving
- Calories: 286
- The oil is perfectI am : 7g
- Saturated fatI am: 2g
- Monounsaturated fatI am :0g
- Cholesterolit is 57mg
- Sodium: 400 mg
- Carbohydratesaww: 28g
- Dietary fiberI am : 7g
- SugarI am : 7g
- Proteinsaww: 31g
2. Pumpkin Spice Protein Smoothie
If you can’t get enough of the flavors of pumpkin spice, this pumpkin spiced protein shake will have your mouth watering.
It includes real pumpkin and the popular pumpkin spice blend, so it tastes like the perfect fall treat.
Pumpkin adds nutrients like vitamins A and C, too. Greek yogurt and protein powder make it hearty and filling, while bananas and maple syrup give it just the right amount of sweetness.
Nutritional Information Per Serving
- Calories: 331
- The oil is perfectI am: 2g
- Saturated fatI am: 1g
- Monounsaturated fatI am :0g
- Cholesterolaww: 19mg
- Sodiumit’s 99mg
- Carbohydratesaww: 47g
- Dietary fiberI am : 7g
- Sugaraww: 33g
- Proteinsaww: 33g
Fun fact: Did you know that MyFitnessPal has the largest food database in the world, with over 19 million foods? Track your protein and more in the app!
3. Big-Batch Turkey Barley Soup
Soup is one of the best meal options for busy people.
Turkey is an excellent source of lean protein, and a delicious ingredient in soups.
Barley adds delicious flavor and texture, and may bring some amazing health benefits, too. Research shows that regular consumption of barley may contribute to healthy aging.
You can whip up this delicious, protein-packed turkey barley soup on the weekend and serve it up as a healthy meal throughout the week. You can also freeze it to have on hand when you need a quick meal.
Nutritional Information Per Serving
- Calories: 351
- The oil is perfectaww: 12g
- Saturated fatI am :3g
- Monounsaturated fatI am: 8g
- Cholesterolit is 57mg
- Sodium: 377 mg
- Carbohydratesyes: 30g
- Dietary fiberI am: 5g
- SugarI am: 6g
- Proteinsyes: 25g
4. Grilled Salmon with Spicy Mango Salsa
Salmon is an excellent source of protein. It also contains heart-healthy omega-3 fatty acids.
Consuming omega-3 fatty acids can lower triglycerides, reduce the risk of certain cancers, and improve eye health.
It lends itself to a range of cooking options, like this high-protein dinner recipe.
Nutritional Information Per Serving
- Calories: 464
- The oil is perfectyes: 25g
- Saturated fatI am: 5g
- Monounsaturated fataww: 13g
- Cholesterol: 107 mg
- Sodium: 534 mg
- Carbohydratesaww: 14g
- Dietary fiberI am : 4g
- SugarI am : 7g
- Proteinsaww: 41g
5. New England-Inspired Shrimp Rolls
These shrimp rolls are a healthy twist on the classic lobster roll.
Instead of lobster meat and mayonnaise, this sandwich uses chopped shrimp and Greek yogurt for a creamy, high-protein, low-fat seafood dip.
Shrimp are also loaded with important antioxidants that can reduce inflammation and may have positive effects on heart and brain health.
Green onions and salt and pepper round out this simple yet delicious dish. A super high protein lunch for a lazy summer afternoon.
Nutritional Information Per Serving
- Calories: 315
- The oil is perfectaww: 12g
- Saturated fatI am : 4g
- Monounsaturated fatI am: 1g
- Cholesterol: 226 mg
- Sodium: 438 mg
- Carbohydratesaww: 22g
- Dietary fiberI am: 2g
- SugarI am: 5g
- Proteinsaww: 31g
Find More Protein-Rich Foods
Looking for more recipes to add high protein foods to your meal plans?
The MyFitnessPal app has over 2,000 recipes that you can search and save. You can look for delicious ways to cook your favorite meats and seafood, as well as meatless meals that are low in protein.
The app even lets you upload your recipes to see meal details. You can use the tool to organize ingredients to create a high-protein version of your favorite foods and help you meet your health goals.
Download the free MyFitnessPal app today
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