What 30 Grams of Protein Actually Looks Like

Sometimes I wonder if I sound like a broken record when it comes to protein, but then I speak with a new prospective client who wants to balance their blood sugar and improve their metabolic health, and I learn they are nowhere close to 30g per meal and I realize I need to keep talking about it.​​

Eating more protein -- 30g per meal, give or take -- was the way I finally took control of my sugar cravings. And let me tell you, nobody loved sugar more than me!! (Yes, I still enjoy dessert from time to time, but it's not on my mind 24/7.)

Until you’ve truly tracked your daily protein intake, it can be really unclear if you’ve reached your daily protein goal (~0.8-1 grams of protein per pound of ideal body weight), and just how much protein should be on your plate at every meal.

For today's article, we're breaking down what 30 grams of protein looks like across 8 different protein sources. Whether you eat meat, you’re vegan, or somewhere in between, there are options for everyone!

What You Will Experience When You Increase Your Protein:

  • More balanced blood sugar
  • Improved sleep
  • Improved weight
  • Less sugar cravings
  • Improved heart health markers
  • Better hormone balance
  • And the list goes on!

Let’s break down what 30 grams of protein looks like across 8 different protein sources.

Chicken Breast – An easy favorite: 100 grams (about the size of a deck of cards) of cooked chicken breast.

Black Beans – A fiber-rich choice: 1 ¼ cups of black beans.

Cottage Cheese – Rich in calcium: A little over 1 cup.

Tofu – Ideal for plant-based diets: 150 grams of firm tofu (roughly ¾ cups).

Greek Yogurt – Perfect for a satisfying snack: Approximately 1 ½ cups

Eggs – Versatile and quick: About five large eggs.

*Bonus: Egg Whites are a fantastic protein option & easy to add to boost your protein intake. 1 cup of Egg Whites (26 grams of protein)
Salmon – Packed with omega-3s and protein: 100 grams (3.5 oz) of cooked salmon.

Protein Shake – Convenient and on the go: One scoop of protein powder (typically 20-25g) mixed with 2-3 TBSP hemp seeds (7-10g).

Integrating these protein sources into your diet can help smooth out blood sugar spikes and provide lasting energy. Combining your protein sources with healthy fats and fiber for meals is not only delicious but will keep your blood sugar levels steady.

If you'd like to chat more about your health and how to balance your blood sugar, sleep beter, lose weight, improve sugar cravings, improve blood markers fr heart disease or balance your hormones, book a complimentary discovery call.

I’m here to support you through this journey 💪

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