A Day of Eating 30g Protein Per Meal

If you’re aiming to hit a consistent 30 grams of protein per meal, I’ve got three delicious and nutritious meals that will help you reach your protein goals while enjoying the process! These meals are simple, packed with protein, and balanced to keep you full and energized throughout the day. Let’s dive into a day of high-protein eating!

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Meal 1: Pumpkin Spice Protein Smoothie

Ingredients:

• 1 Cup 0% plain Greek yogurt
• 1/2 cup (122g) canned pumpkin
• 1/2 large frozen banana
• 1 teaspoon pumpkin spice blend
• 1 tablespoon maple syrup (or more if you like things sweet!)
• 2 T Hemp Hearts (raw shelled)
• 1/2 cup ice cubes
• OPTIONAL: 1 scoop protein powder (I love Kion‘s smooth vanilla. Use ALYSSA for discount)

Instructions: Place all the ingredients in a blender in the order listed. Start on a low speed and quickly shift to high. Blend until the mixture is smooth. Serve immediately and enjoy this creamy, fall-inspired smoothie packed with protein and flavor.

Nutrition Per Serving (without the protein powder)

• Calories: 400 kcal
• Protein: 31g
• Fat: 11g
• Carbs: 48g

To reduce carbs: You can swap out the banana with zucchini to cut carbs while keeping the texture thick

To add fat: Incorporate 1 T almond or peanut butter

Meal 2: Fresh Salmon Niçoise Salad

Ingredients:

• 1 red onion (130g), finely chopped
• 2 tbsp apple cider vinegar
• 2 tbsp extra virgin olive oil
• 12 pitted Kalamata olives, quartered
• 2 tbsp chopped dill
• 2 tsp chopped tarragon leaves
• 400g small baby potatoes
• 2 eggs
• 320g fine green beans, trimmed
• 4 wild salmon fillets (100-125g each)
• 2 x 160g Little Gem lettuces, 1 shredded
• 4 tomatoes, cut into wedges

Instructions:

1. Mix the onion, vinegar, oil, olives, and herbs in a bowl.
2. Boil the potatoes for 10 minutes, then add the eggs to cook. Steam the green beans for about 8 minutes.
3. Remove potatoes and eggs, but leave the water to cook the salmon for 5 minutes.
4. Toss warm potatoes into the olive dressing, divide the lettuce, beans, tomatoes, and potatoes between plates.
5. Flake the salmon, peel and halve the eggs, and serve everything together.

Nutrition Per Serving:

• Calories: 404 kcal
• Protein: 31g
• Fat: 19g
• Carbs: 23g

Meal 3: Healthy Burger Bowls

Ingredients:

• 4 oz ground beef (90% lean)
• 1/4 cup shredded cheese (1 oz)
• 1 cup diced sweet potatoes
• 1 cup shredded lettuce
• 1 small tomato, diced
• 1/4 cup diced onion
• Sauce of choice (Honey mustard, greek yogurt mixed with ranch seasoning, hot sauce, or BBQ)

Instructions

• Preheat the oven to 400°F and roast diced sweet potatoes on a baking sheet for 20-25 minutes or until tender.
• While the sweet potatoes cook, brown 4 oz of ground beef in a skillet over medium heat until fully cooked.
• Assemble your bowl: start with a layer of shredded lettuce, add roasted sweet potatoes, then top with the ground beef, diced tomato, onion, and shredded cheese.
• Drizzle with your choice of low-calorie sauce and enjoy!

Nutrition Info (Approximate)

• Calories: 450
• Protein: 37g
• Carbs: 37g
• Fat: 18g

Click HERE for a downloadable version of these RECIPES!

Conclusion: These meals provide a great balance of protein, healthy fats, and carbs, ensuring you hit your protein target of 30 grams per meal. Incorporating meals like these into your daily routine can support muscle repair, weight management, and overall well-being while keeping your meals exciting and flavorful!