What Does 30 Grams of Protein Look Like?

This is How 30 Grams of Protein Looks Like

Aiming for 30 grams of protein per meal is a common recommendation for those looking to lose weight. This is a good objective, but it can be challenging to visualize what 30 grams actually looks like on your plate.

In this blog post, we’ll break down various food options to help you effortlessly meet your protein needs and enhance your meal planning. 

30 Grams of Protein: Breakfast

In practice, achieving 30 grams of this nutrient for breakfast can be quite challenging. Many people are surprised to learn that a large egg contains only 6 grams of protein!

This meal requires more planning to meet the recommended intake, and most likely you will not be able to get the 30 grams from one single food item. 

For this meal, it’s more practical to provide specific examples of food combinations that help you reach the approximately 30-gram goal. Following the examples, you will find a list of high-protein breakfast foods to simplify your planning. 

The examples are crafted with familiar foods to spark your creativity and inspire more ideas.  Make them tastier by adding spices and vegetables.


Scrambled Eggs and Greek Yogurt (~26+ grams)
2 eggs your way (~12 grams)
1-5.3 container Greek yogurt (14+ grams)
¼ cup mixed berr
Egg Sandwich (~29 grams)
2 eggs (12 grams)
1 oz cheddar cheese (7 grams)
2 slices bread high in protein (10 grams)
Egg Burrito (~30 grams)
3 eggs (18 grams) 
1 oz cheddar cheese (7 grams)
1 low-carb wrap (5 grams)
Smoothie with nut butter (~27 grams)
½ cup cow’s milk or high-protein plant-based milk (4 grams)
1 cup Greek yogurt, non-fat (20 grams)
1 tbsp almond butter (3 grams)
1/2 cup mixed berries
High-Protein Smoothie with Protein Powder (~30 grams)
1 scoop protein powder (20 grams)
1¼  cup cow’s or soy milk (10 grams)
Fruit of your choice
Greek Yogurt Bowl with Almonds (~30 grams)
1¼ cup plain Greek yogurt (25 grams)
¼ cup of almonds, sliced (5 grams)
½ cup strawberries
Stevia or honey to sweeten (optional)
Oatmeal with Protein Powder (~30 grams)
1 scoop protein powder (25 grams)
½ cup dried oats (5 grams)
Milk or water
Mexican Breakfast (~30 grams)
2 eggs your way (12 grams)
1  cup pinto beans (15 grams)
2 corn tortillas (3 grams)

High-Protein Breakfast Foods

Make your own combination to achieve your protein goal.

High protein breakfast foods

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Nutrition information was obtained from the USDA website.  This information is for informational purposes only.

* Greek yogurt can vary between brands. It’s always recommended to read the nutrition labels.

** Most plant-based milk is low in protein. Therefore, look for those fortified with protein. 

30 Grams of Protein: Lunch and Dinner

Meeting your nutrient target for lunch and dinner is easy with food options from animal sources. Here is a visual breakdown of what 30 grams of protein looks like.

Pair these options with vegetables, a small amount of healthy fat, and fiber-rich carbohydrates. 

How 30 grams of protein look like

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Is 30 Grams of Protein a Lot?

In terms of a healthy weight loss diet, 30 grams of protein usually does the trick for most people. But how much do you really need? In the next part of this blog, I will show you how to calculate your needs. 

Once you know your numbers, you can tweak your meals and snacks. 

A note for those with renal disease

People with renal disease have special protein needs. Pre-dialysis, your needs are much lower. In fact, the amount of protein you need while on dialysis is almost double. In this case, I suggest that you visit a registered dietitian for advice. 

How Much Protein Do You Need?

The recommended dietary allowance (RDA) is between 0.8 and 1.0 grams per kilogram of body weight to prevent deficiencies

For most adults, a range between 1.2 to 1.5 grams of protein per body weight (0.54-0.68 g/lb) is a more appropriate measurement. 

If after you calculate your needs, you need to add more of this nutrient, try including a high-protein snack or adding more to lunch and dinner.

Protein Needs for Those Using GLP-1 Meds for Weight Loss

Individuals who are taking GLP-1 medications for weight loss have higher protein needs to maintain muscle mass. These medications include semaglutide, Wegovy®, Ozempic®, Mounjaro®, and Zepbound®.

The standard recommended range above is adequate if you have a BMI of below 35kg/m2.

Consult with your healthcare provider or your registered dietitian if your BMI is above 35, as you might need to adjust your intake. 

Lastly, if your appetite is low, eat protein and vegetables first. 

My Expert Opinion

Meeting a 30-gram protein goal might seem challenging, but it’s possible with a bit of planning and creativity.

The insights this blog provides should make it easier to reach your target. Remember, you don’t need to be perfect—a few grams over or under is fine. Just ensure you get close to 30 grams of protein in most meals.

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