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
- 1 scoop of Unjury Chocolate + 1 cup of milk
- 1 Unjury Chocolate Peanut Butter Mighty Bite + 1 Unjury Vanilla Ready-to-Drink shake
- Unjury Hot Chocolate recipe—1 cup warm milk + 1 scoop of Unjury Chocolate
- 1 scoop Artisan Chocolate Meal Replacement + 10 oz. of liquid (half skim milk, half water)
- 1 heaping scoop of Unjury French Vanilla Meal Replacement, 2 cups cubed watermelon, 4 oz. sugar-free lemonade, 4 oz. water
- Chocolate Peanut Butter Smoothie recipe—1 heaping scoop of Unjury Chocolate, 1 cup of unsweetened almond milk, 2 Tbsp. PB2 Powder, & ice
Savory Unjury Protein Recipes
- 1 scoop of Unjury Chicken Soup + 2 oz. cubed chicken
- 2 egg omelet with ⅔ scoop of Unjury Unflavored, add veggies, or a sprinkle of cheese
- ½ scoop of Unjury Chicken Soup in 12 oz. of heated water
- Unjury Unflavored mixed into egg salad
- Creamy Tomato Soup recipe—1 heaping scoop of Unjury Chicken Soup + 1 small can of V8 juice + ½ cup milk
- 1 scoop Unjury Unflavored in 1 cup of skim milk with a bowl of whole grain cereal
- 1 scoop of Unjury Chocolate mixed into at 1 cup of Greek yogurt
- Unjury Protein Oatmeal recipe
- Turkey Chili recipe
- 4 oz. salmon with Unjury Unflavored mixed into guacamole
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
Reference
1. Lonnie M et al. Nutrients. 2018;10(3):360.