Breakfast with 30 grams of protein
High Protein Foods Chart
18 Low-carb recipes high in protein
No Bake Protein Balls
- 1 cup rolled oats- 2 scoops Paleo protein powder*
- 1/4 cup peanut butter
- 2 tbsp maple syrup
- 1-2 tbsp water
- Add all of the ingredients to a bowl (except the water) and mix well to combine. Add a bit of water at a time until the mixture comes together into a somewhat sticky dough. The amount of water needed will vary depending on how runny your peanut butter is.
- Roll into balls and coat in chia seeds or shredded coconut if desired
Chocolate Date Protein Balls
1/2c oats1/2c crumbled walnuts
15 medjool dates
1/4 c Paleo protein powder*
1/4 c cocoa powder
1/4 c peanut butter
2 T shredded coconut
1 T water
- Soften and de-pitt dates
- Blitz all ingredients in food processor
- Roll into balls
- Coat in coconut
- Store in fridge or freezer
This target is a perfect amount to help steady blood-sugar levels, dampen cravings, and support energy levels.
Protein-Rich Foods (30 gramsper serving)
When it comes to choosing protein-rich foods, there are two sources: animal or plants. Here is a list of the common sources of each one:
- Animal: chicken, turkey, pork, beef, lamb, buffalo/bison, seafood, eggs, and dairy
- Plant: soy, beans, legumes, lentil, grains, nuts, and seeds
When it comes to quality, animal-based proteins are considered nutritionally superior since they contain more ample amounts of the nine essential amino acids that support health and metabolism.
What Does 30 Grams of Protein Look Like?
Generally speaking, a solid and protein-rich meal contains at least 30 grams of protein.
1.Grilled Chicken Breast
A standard 4-ounce serving (slightly larger than the size of a deck of cards or about the size of the palm of your hand) of cooked boneless, skinless chicken breast will give you about 30 grams of protein. Although you can assume that 4 ounces of cooked poultry (chicken or turkey) will equate to around 30 grams of protein, below are other common cuts of chicken and what protein they provide in their standard serving size. Whenever possible, choose organic and pasture-raised poultry.
Other Poultry Cuts:
Chicken meat cooked (4 ounces): 35 grams protein
Turkey breast roasted (4 ounces): 34 grams protein
Grilled chicken breast (3 to 4 ounces): 30 grams protein
Chicken thigh (average size): 10 grams protein
Chicken drumstick: 11 grams protein
Chicken wing: 6 grams protein
Most cuts of beef have 7 grams of protein per ounce, so a 4-ounce serving of ground beef will net you around 28 grams of protein. Compared to chicken, beef contains more fats (and calories from fat), along with nutrient-rich iron. Below are a few more common cuts of beef and the protein they provide. Make sure you choose organic and grass-fed as often as possible when consuming.
Other Beef Options:
6Steak (6 ounces): 42 grams protein
Hamburger patty (4 ounces or 1/4 pound): 28 grams protein
3.Tuna Fish Packet
Tuna fish packets are one of the most portable and convenient sources of protein: they provide 40 grams. Fish and shellfish are good sources of protein, and oily fish such as salmon, tuna, mackerel, and sardines provide beneficial omega-3 fatty acids. On average, most fish fillets or steaks will provide 6 grams of protein per ounce.
A few other standard sources of fish and their protein total include:
Shrimp (3 ounces): 18 grams protein
Salmon (3 ounces): 17 grams protein
4.Hard-Boiled Eggs
Five hard-boiled eggs will get you 30 grams of protein (6 grams per egg).
If you’re not interested in the yolks and want to only use the egg white for protein, you’ll need about eight of them to yield the same 30 grams of protein. (Note that the yolk is full of important nutrients such as choline for brain health and lutein for eye health, and important fat-soluble vitamins such as vitamins A, D, E, and K.) For quality, go for organic and cage-free eggs.
5.Bacon
Similar to eggs, bacon can provide both ample protein and fat. To yield 30 grams of protein, you’ll need to eat about seven slices. In general, leaner pork cuts can provide the same protein content as beef and poultry per ounce. You also want to limit the amount of highly processed pork products in your diet.
Common pork options and the protein they yield:
Pork chop (3 1/2 to 4 ounces): 30 grams of protein
Pork loin tenderloin (4 ounces): 29 grams protein
Ham (3 ounces): 19 grams protein
Canadian-style bacon (1 slice): 5 to 6 grams protein
6.Cottage Cheese
One cup of 2-percent cottage cheese will give you 30 grams of protein.
Although a food group that is a common allergen amongst our population, dairy foods can be a great source of both protein and fat. If you can tolerate dairy try to consume them in their most natural and full-fat forms, and go for organic as often as possible.
Other dairy foods and the protein they provide:
Milk (1 cup): 8 grams protein
Yogurt (1 cup): usually 8 to 12 grams protein (check label)
Mozzarella cheese (1 ounce): 6 grams protein
Cheddar or Swiss cheese (1 ounce): 7 or 8 grams protein
Parmesan cheese (1 ounce): 10 grams protein
7.Extra-Firm Tofu
Tofu can often be a staple source of protein for those following a vegan or vegetarian diet.
1 1/2 cups of cooked tofu can provide 30 grams of protein along with some healthy fat. Because tofu is made from soybeans, it’s considered a complete protein even though it’s from plants. We’d also suggest consuming organic sources of soy as well. Although beans don’t have all of the essential amino acids to be considered complete proteins, here are a few sources along with the protein they provide.
Other sources of plant-based proteins:
Black, pinto, lentils (1/2 cup, cooked): 7 to 10 grams protein
Soybeans (1/2 cup, cooked): 14 grams protein
Split peas (1/2 cup, cooked): 8 grams protein
Notes:
*PurePaleo™ Protein is a novel, great-tasting, dairy-free protein powder, yielding 21 g of protein per serving. It contains HydroBEEF™, a highly concentrated, pure beef protein, produced through an exclusive proprietary process that allows the protein to be hydrolyzed into more peptides, resulting in easier absorption and assimilation. This product contains beef from animals raised in Sweden without hormones or antibiotics, and is free of any GMO grains, grasses, and/or ensilage. This is an ideal protein for those who want a true Paleo protein source, want the power of beef to build muscle, cartilage and ligaments, and are dairy sensitive.
**Pure PaleoComplete is a nutrient-dense protein powder with complete protein, quality fats, a very low glycemic impact, and nutrients that are predominantly in their bioidentical forms. Pure PaleoComplete is available in either a delicious chocolate or vanilla flavour and features HydroBEEFTM, a highly concentrated beef protein produced through an exclusive hydrolysis and ultra-filtration process that enables the protein to be hydrolyzed or “split” into a high concentration of functional peptides. Delivering protein in the form of peptides allows for faster absorption and assimilation.