When it comes to losing weight and building muscle, there is so much advice and information to consume and it can become overwhelming.
This is where the 30 grams of protein guideline can come in handy. This refers to the recommendation to consume 30 grams of protein at every meal to reap the full benefits of this macronutrient.
But, this is quite a lot of protein; how can one comfortably reach that number? Let's find out.
How much protein should you have per day?
Whether weight loss is your goal or not, protein is an essential building block that should make up a substantial part of your daily diet. Protein is important for muscle growth and maintenance, for keeping your metabolism functioning properly and assists with weight loss and management.
Dietary guidelines from the Australian Government recommend that men aged up to 70 aim for at least 64 grams of protein per day, or 81 grams if they're 70 and over (as it helps muscle deterioration related to age) [1].
This is merely a guideline though, and the amount of protein your body needs also depends on your activity levels, sex, age, body weight and your health goals. For example, if you want to lose weight or build muscle mass, you'll want to include more protein in your diet.
If fat burning is your goal, there is a lot of research that supports the idea that a high-protein intake can assist with weight loss [2][3][4].
This is where the 30-gram protein guideline can help — it gives you a target to aim for at every meal.
The benefits of having 30 grams of protein per meal
Protein is essential, sure, but do you know exactly why that is? We do, let's get into it.
It supports healthy muscle growth and function
Muscle loss is a common challenge, often linked to weight loss or ageing. When losing weight, your body seeks fuel to meet its energy needs. Eating enough protein can help ensure your body uses fat as its primary energy source, rather than breaking down muscle.
During exercise, your muscles experience temporary damage — a normal wear-and-tear process that helps them grow stronger over time. Protein plays an important role here by supplying amino acids, the essential building blocks needed to repair and rebuild muscle tissue.
It can assist with weight management
There are several weight loss and weight management advantages to increasing your protein intake [4].
Firstly, protein is more satiating than fat or carbs and makes you feel fuller for longer. This can help curb the desire to snack between meals or overeat, which leads to an overall reduction in calories.
Protein can also help boost your metabolism, as it requires more energy to digest, in turn supporting your calorie-burning efforts.
Lastly, because protein can slow down glucose absorption, it can also help with stabilising blood sugar levels and reduce blood sugar crashes that can lead to cravings for sugary or junk foods [5].
It supports bone health
Protein plays a key role in keeping your bones healthy by providing structure and support. It aids in the production of collagen, the primary protein found in bones, which helps maintain their strength and integrity.
Additionally, protein supports your body’s ability to retain calcium, an essential mineral for strong and healthy bones.
How many calories are in 30 grams of protein?
A gram of protein contains about 4 calories (16.7 kilojoules), which means that 30 grams of protein contains around 120 calories (502 kilojoules).
But, not every calorie is created equal and while the caloric content of protein is fairly consistent across several different foods, the nutritional benefits and the effect of the food on the body can vary.
For example, animal protein sources tend to be more bioavailable and are complete proteins as they contain all 9 essential amino acids. Plant-based proteins are often missing 1 or more of these acids.
But, consuming protein just from animal sources could mean that you're consuming too much saturated fat, so it's important to diversify your protein sources [6].
You should also consider the nutrient density of foods rather than solely just the protein content. High-protein foods like salmon or legumes can offer a range of health benefits outside of just protein.
10 foods to eat for 30 grams of protein
So, what kinds of protein-rich foods should you be consuming to hit 30 grams of protein per meal? Here are a few animal and plant-based sources to consider.
1. Chicken — half a breast
Chicken is a great source of protein — whether you opt for breast or thigh meat. Although, chicken breast is the leaner option and has a bit more protein, around 31 grams per 100 grams [7].
The average chicken breast weighs around 174 grams (give or take), so you can easily get to 30 grams of protein by having just over half a breast.
2. Salmon — one 150g fillet
In 100 grams of salmon, there are about 20 grams of protein [8]. While the size of salmon fillets varies, if you opt for a 150-gram serving that is typically sold in supermarkets, you'll get around 30 grams of protein.
Plus, salmon is rich in vitamins, minerals and omega-3 fatty acids.
3. Tuna — 1 can
Canned tuna is convenient, tasty and can be used in a variety of ways. Plus, it packs a punch of protein. Tuna in a standard 85-gram can with springwater or brine contains around 25 grams of protein [9].
4. Beef — a deck-of-cards-sized steak
Lean cuts of beef, including tenderloin, sirloin, chuck and lean mince, offer nutrients and protein with less saturated fat [10]. A top-round roast with fat removed provides 23.7 grams of protein per 100 grams, while lean mince meat with 10% fat has 18.2 grams of protein per 100 grams [11][12].
If you go for a 130g serving of the former (about the size of a deck of cards), you can get to 30g of protein, while a 165g serving of the latter will help you hit your goal.
5. Yoghurt — one-and-a-bit cups
Yoghurt is a great source of protein, especially Greek yoghurt. A cup of Greek yoghurt provides about 22.5 grams of protein [13]. Go for a cup and a bit to reach the 30-gram mark.
6. Eggs — 5 whole eggs
Eggs are popular sources of protein (as well as nutrients like omega-3 fatty acids, and vitamins B12 and D), with 1 whole egg containing about 6 grams of protein [14]. The isolated egg white contains about 3.6 grams by itself [15].
To reach 30 grams, you can consume 5 eggs or around 8 egg whites — this might sound like a lot of eggs but you could easily consume this in the form of an omelette or scrambled eggs.
7. Cottage cheese — 1 cup
Cottage cheese is well known for its protein content — there's around 11.6 grams of protein per 100 grams, or 28 grams per cup [16]. It's also low in fat and contains a few vitamins and minerals like selenium, calcium and vitamin B12.
8. Lentils and beans — 2 cups
Plant-based sources, like lentils and beans, are great protein options. A cup of cooked lentils contains around 18 grams of protein, while chickpeas and beans deliver about 15 grams of protein per cup [17][18][19].
To hit 30g, you can either enjoy 2 cups of lentils or beans or serve your legumes with a side of protein-rich quinoa.
9. Tofu — ¾ cup
You don't need a large amount of tofu to pack in plenty of protein — just half a cup contains almost 22 grams. To hit the 30-gram mark, simply increase the portion size to three-quarters of a cup, which is around 336 grams [20].
10. Protein shakes — 1 shake
Protein shakes are easy to prepare, convenient and help to boost your protein consumption as they can deliver anywhere from 20-30 grams of protein.
Pilot's Weight Reset Shakes combine 20 vitamins and minerals and high-quality whey protein. In a single meal replacement shake, you'll get 29.4 grams of protein, so you can easily reach your protein targets.
How to get more protein into your meals
Looking to boost your protein intake? These tips can make it easy.
- Start your day with a protein-rich brekkie: Instead of reaching for toast or cereal, opt for meals featuring eggs, yogurt, or cottage cheese to kickstart your protein intake early.
- Choose high-protein snacks to keep you full between meals: Options like raw nuts, yoghurt, boiled eggs, or cheese are convenient and packed with protein.
- Add legumes to your meals: Whether it's a soup, stew, or salad, throwing in beans, lentils, or chickpeas can significantly increase the protein content.
- Swap out traditional carbs for high-protein alternatives: Replace rice or pasta with options like quinoa or legumes to add more protein to your plate.
- Sprinkle on seeds or nuts: Toppings like chia seeds, flaxseeds, hemp seeds, or raw nuts not only enhance flavour but also provide a solid protein boost along with healthy fats.
- Experiment with protein supplements: Protein powder isn’t just for shakes — it’s also great in porridge, smoothies, or even baked goods, offering a versatile way to up your protein game.
Need more help deciphering what 30 grams of protein looks like?
Sometimes it can be tricky navigating your diet on your own, especially if you’ve got a firm goal like losing weight or building lean muscle.
Pilot's Weight Reset Program can help. Our program combines science-backed solutions with support from our medical team and health coaches, while also connecting you with a supportive community of like-minded men to help keep you motivated and accountable to your weight loss goals.
Over 14% body weight is lost on average by people using one option Pilot can recommend. Learn to control hunger and cravings, target appetite and eat less and retain your metabolism. With medical professionals at your fingertips, the program can help to rewire your relationship with food so you can achieve sustainable weight loss.
Photo credit: Pexels x Foodie Factor
.jpg)
.svg)
