30 EASY Ways to Get 30 Grams of Protein

30 EASY Ways to Get 30 Grams of Protein

You’ve heard us emphasize the importance of "30-30-30": 30 grams of high-quality protein, three times each day, spread evenly throughout the day.

We keep talking about it because we know how important muscle is to a good quality of life. 30 grams of protein, several times each day helps you preserve muscle as you age, which is important because muscle allow you to stay active and drives your metabolism. That’s backed by solid medical research.

If you need new ideas for how to get 30 grams of protein in one meal, you’re in luck!

We’ve compiled a list of 30 EASY, delicious ways to get 30 grams of protein from UNJURY® recipes and whole food meal ideas.

Use this list to make your “30-30-30” meal plan for next week!


1. 1 Scoop of UNJURY Chocolate Splendor + 1 cup of milk

2. 1 Scoop of Mixed Berry Bonjoy, mix with 3 oz milk and chill.  Top with + 1 oz blueberries

3. 1 ½ UNJURY® Vanilla Ready to Drink + 8oz Decaf Cold Brew + sprinkle of cinnamon

4. 1 UNJURY® Chocolate Peanut Butter Mighty Bite + 1 UNJURY Vanilla Ready to Drink Shake

5. 1 Scoop of Bonjoy™ Campfire Latte + 3oz Almond Milk. Add 1 tbsp Lily’s SF chocolate chips.  Chill or Freeze

6. Mug Muffin - 1 Scoop Planted™ Cinnamon Donut + 1egg + 3 oz oat milk

7. UNJURY® hot chocolate – 1 cup warm milk + 1 Scoop of UNJURY® Chocolate Classic

8. Banana Nut Pancakes - 1 scoop Planted™ Banana Nut, ½ mushy banana, 2oz milk, sprinkle with 1oz walnuts

9. 1 ½ scoops of UNJURY® Strawberry Sorbet, 2 cups cubed watermelon, 4oz sugar free lemonade, 4oz water, blend with ice

10. Chocolate Peanut Butter Smoothie – 1 heaping Scoop of UNJURY® Chocolate Splendor, 1 cup of Unsweetened Almond Milk, 2 Tbsp PB2 Powder, ice


11. 1 Scoop of UNJURY® Chicken Soup with 2 oz of cubed chicken and veggies.

12. 2 egg scramble with 2/3 Scoop of UNJURY® Unflavored, add veggies or a sprinkle of cheese

13. 1.5 scoops of UNJURY® French Onion Soup Flavor Protein in 12 oz of heated wat

14. Egg Salad – 3 hard-boiled eggs, ½ scoop UNJURY® Unflavored, ½ tbsp fat free mayo, ½ tsp yellow mustard, ½ tsp sweet pickle juice, salt and pepper to taste. 

15.  Creamy Tomato Soup – 1 heaping scoop of UNJURY® Chicken Soup + 1 small can of V8 juice + ½ cup milk

16. 1 Scoop UNJURY® Unflavored  mixed in 1 cup of skim milk with 1 cup whole grain cereal

17. 1 Scoop of UNJURY® Chocolate Splendor mixed into at 1 cup of Greek yogurt

18. Oatmeal - 1 Scoop UNJURY® Unflavored + 1 Packet Instant Oatmeal + ⅔ Cup Skim Milk

19. 1 Scoop UNJURY® Beef and Herb in 2-3 oz of vegetable broth.  Pour over veggies and 2oz ground turkey

20. 1 Scoop UNJURY® French Onion in ¼ whipped ricotta + 1/4 cup low fat sour cream.  Veggies for dipping.


21. 4 oz (about ½) chicken breast grilled over mixed green salad

22. 3 eggs omelet with mushrooms and onions, add ½ cup cottage cheese to whisked eggs before cooking

23. 5 oz of fish, ½ sweet potato, 1 cup cole slaw w/low fat mayo

24. 4 oz of lean beef patty (bunless burger).  Add cheese, lettuce, tomato etc.

25. 3 oz of pork loin, 1 cup steamed broccoli, ½ cup black beans.

26. 5 oz shrimp kabob with grilled veggies.

27. 4 oz of salmon, 1 cup zucchini noodles, small whole grain roll.

28. 5 oz of scallops, 1 cup asparagus, ½ cup quinoa

29. 1/2 cup edamame + 1 cup tofu with veggie - stir fry

30. Ricotta cheese bake – ½ cup ricotta cheese, ¼ mozzarella shredded cheese, 2 oz lean ground beef, no sugar added tomato sauce. Layer and bake in 8oz ramakin.

The right Supplements for your needs

Use Unjury Protein along with healthy eating and regular exercise for vitality and healthy aging.

Healthy Aging

To maintain vitality as we age, we need more high-quality protein. Medical research says that over the age of 40, we need 30 grams of high-quality protein, three times a day. You get more of the highest quality protein with UNJURY®. You also get far lower carb, fat, sugar and calories than in the heavily advertised flagship nutrition drinks you see on TV.

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Use Unjury Protein to support your wellness journey pre and post bariatric surgery.

Bariatic Surgery

A bariatric dietitian said it perfectly: “Patients who use UNJURY® Protein just seem to do better.” UNJURY is recommended at all of America’s Top-Rated Hospitals & top-rated for taste by patients. Do better – with UNJURY.

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Unjury protein is a vital too for long term weight loss success.

Weight Loss

Protein supplements work. No serious diet we know of says “get more fat and carbs.” We need protein first – without all the fat and carbs. In fact, we need top-quality protein, so we can maintain muscle and a healthy metabolism even as we lose weight. It's essential for long term success.

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Unjury Protein is low in sugar and is ideal to help support blood sugar management.

Diabetes & Metabolic Disorders

UNJURY® Medical Quality Protein™ is very low in sugar and ideal for weight loss & blood sugar management. Weight loss means less medication, stable glucose levels, and more control. Feel better knowing that UNJURY® Protein is recommended at ALL of America’s top-rated hospitals.

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Unjury Protein is a supplement to help support recovery and is recommended at top cancer centers.


UNJURY® Medical Quality Protein™ is recommended at Top Cancer Centers in America. It’s the best protein supplement for recovery as well as helping maintain vitality.

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