30 Ways to Get 30 Grams of Protein

30 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 a day, spread throughout the day. That’s backed by solid medical research.1 If you need new ideas on how to get 30 grams of protein, you’re in luck.

We’ve compiled a list of 30 different ways to get 30 grams of protein—from Unjury® recipes, to savory recipes, to foods. You can use this guide to make a plan to get back on track with protein!

Basic Unjury Protein Recipes

Savory Unjury Protein Recipes

High Protein Foods

  • 5 oz. chicken breast (weight after cooking)
  • 4 to 5 eggs
  • 5 oz. fish (weight after cooking)
  • 4 oz. lean beef (weight after cooking)
  • 4 oz. pork loin (weight after cooking)
  • 5 oz. steamed shrimp (without shell, after cooking)
  • 5 oz. salmon (weight after cooking)
  • 5 oz. scallops
  • 1 ½ cups edamame/soybeans
  • 1 ¼ cup cottage cheese


1. Lonnie M et al. Nutrients. 2018;10(3):360.

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