Protein Power: Your Guide to 30 Grams per Meal

A common conversation I have with my clients is centered around the importance of protein intake and how they can get enough per meal. Getting enough protein is essential for muscle repair, immune function, and overall health. Aiming for 30 grams of protein per meal is a great goal that can help keep you full and satisfied throughout the day. Here's how you can hit that protein sweet spot for breakfast, lunch, dinner, and even during snack time.

Breakfast: Sunrise Scramble

Combine 3 large eggs (about 18 grams of protein) with a handful of diced turkey or ham (around 12 grams of protein) to whip up a hearty scramble. Add some spinach for a veggie boost. Serve with a slice of sourdough toast to round out the meal and you're off to a protein-packed start to your day.

Lunch: Quinoa Chicken Salad Bowl

For lunch, toss together a salad with 1 cup of mixed greens, a 3-ounce grilled chicken breast (around 26 grams of protein), and a half-cup of cooked quinoa (about 4 grams of protein). Add a rainbow of veggies like bell peppers and cherry tomatoes for extra nutrients. Drizzle with your favorite vinaigrette and enjoy a refreshing, protein-rich lunch.

Dinner: Grilled Salmon Delight

A dinner that includes a 4-ounce piece of grilled salmon (about 23 grams of protein) is not only rich in omega-3 fatty acids but also gets you well on your way to the 30-gram mark. Serve with a side of lentils (1/2 cup provides about 9 grams of protein) and steamed broccoli for a balanced and satisfying meal.

Snack: Greek Yogurt and Almonds

When it's snack time, reach for a cup of plain Greek yogurt (around 20 grams of protein) and a small handful of almonds (about 10 grams of protein). Add a drizzle of local honey for sweetness and to bolster your immune system against local environmental allergens. This combo is not only delicious but also keeps you full and energized between meals.

Incorporating a variety of protein sources throughout your meals ensures you get all the essential amino acids your body needs.

Remember to pair these protein-rich foods with plenty of vegetables, fruits, and whole grains to create a balanced diet that supports all your health goals.

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