Getting 30 grams of protein per meal might sound like a tall order but it’s not as difficult as it sounds. Now, what you may be wondering is… why 30 grams? Well, research shows that getting at least 30 grams of protein per meal optimises muscle protein synthesis (important for muscle repair and growth) and keeps you fuller for longer.
In today’s article, we break down how to easily get 30 grams of protein into your meals, plus share delicious meal ideas and dietitian-approved tips to help you overcome common obstacles along the way.
Why you should aim for 30 grams of protein per meal
- Supports healthy muscle growth and function: Protein is key for muscle growth and maintenance. This is especially important if you exercise regularly or as you age because muscle mass decreases over time.
- Helps with weight management: Protein is more satiating than fats or carbs and, as a result, helps you snack less and prevents overeating – which makes it such an effective tool for weight loss.
- Supports bone health: Yes, protein is good for your bones too! Diets high in protein have been linked to better bone density and reduced risk of fractures, especially in older women.
- Balances your hormones: Protein production affects key hormones in the body, like insulin and ghrelin. Eating enough protein keeps these hormones in check, in turn supporting your metabolism and appetite control.
6 meal ideas to get 30 grams of protein
1. Healthy San Choy Bow
These savoury lettuce cups are filled with mince and veggies for a nutritious and tasty dinner option. Low in calories but high in protein, they’re perfect for weight loss and muscle maintenance. Pair with edamame or sprinkle with peanuts for even more protein.
2. Turkey, black bean and cauliflower rice stir-fry
This protein-packed stir-fry combines turkey mince, black beans, and nutritious cauliflower rice for a healthy meal without skimping on flavour. Customise with your favourite spices or add a dollop of Greek yogurt as a creamy topping.
3. Chicken and broccoli stir-fry
Goodbye, boring chicken recipes! This high-protein, low-fat stir-fry has chicken breast and broccoli, tossed in a tangy, umami-packed sauce. Want to go plant-based? Skip the chicken and use tofu or tempeh instead.
4. Overnight oats with cottage cheese and berries
Who says protein is hard to get at breakfast? This creamy, fruit-topped bowl has 31 grams of protein, mainly thanks to the cottage cheese. Plus, the oats and berries add fibre to your morning routine, which also helps keep you satisfied until lunchtime.
5. Salmon and soba noodle bowl
For fish lovers, this hearty salmon dish has protein-rich soba noodles and fresh veggies. Salmon also brings omega-3s to the table, so it’s as nutritious as it is delicious.
Pro tips for getting more protein
Getting your protein target is perfectly achievable but it does require some planning. Here are some tips Lani Finau, a Registered Nutritionist and Health Coach at Juniper, shared with us to overcome common obstacles:
- Plan ahead: Prep meals in advance to minimise cooking time during the week. Batch-cooking protein-rich dishes like stir-fries, slow-cooked stews and roasted chicken breasts can save you hours.
- Balance your macros: Combine your protein with complex carbs (like brown rice or quinoa) and healthy fats (like avocado or olive oil) for a balanced meal.
- Get creative with breakfast: Try adding egg whites to an omelette, blending Greek yogurt into your smoothie, or overnight oats with peanut butter. The options are endless!
- Mix up your menu: Avoid getting bored with your meals by trying new recipes and flavours. Rotate between different cuisines (like Asian stir-fries or Mediterranean bowls) to keep it interesting.
