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 Mini Protein Bars + 1 Unjury Vanilla Ready-to-Drink shake
• Unjury Hot Chocolate recipe—1 cup warm milk + 1 scoop of Unjury Chocolate
• 1 scoop Artisan Chocolate Protein-Centric Meal Replacement + 10 oz. of liquid (half skim milk, half water)
• 1 heaping scoop of Unjury French Vanilla Protein-Centric 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.