Getting 30 grams of protein per meal can help sustain energy levels, promote muscle health, and support weight management. Here’s a simple, delicious day of meals that each pack around 30 grams of protein and come together quickly. Whether you’re looking for a protein boost to your diet or meal ideas to help you stay full, these recipes are a great place to start.
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1. Scrambled Eggs with Smoked Salmon and Avocado Toast
Ingredients:
- 2 large eggs
- 50g smoked salmon
- ½ avocado
- 1 slice of whole-grain bread
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- Heat a nonstick skillet over medium heat and add olive oil.
- Crack the eggs into a bowl, add a pinch of salt and pepper, and whisk until combined.
- Pour the eggs into the skillet and gently stir while cooking until softly scrambled.
- Toast the whole-grain bread in a toaster.
- Mash the avocado and spread it over the toasted bread.
- Serve the scrambled eggs and smoked salmon on the side.
Nutrition Per Serving:
- Calories: 580 kcal
- Protein: 31g
- Fat: 42g
- Carbs: 24g
Photo credit: completelydelicious.com
2. Grilled Chicken Quinoa Salad
Ingredients:
- 120g grilled chicken breast
- 60g cooked quinoa
- 50g canned chickpeas (rinsed)
- 1 cup mixed vegetables (e.g., spinach, cherry tomatoes, corn, cucumber)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Season chicken with salt, pepper, and a splash of olive oil, then grill or pan-sear until fully cooked (about 6 minutes per side).
- Cook quinoa according to package instructions.
- In a bowl, combine cooked quinoa, chickpeas, and chopped vegetables.
- Slice the grilled chicken and place it on top of the salad.
- Drizzle with olive oil and lemon juice, then toss to combine.
Nutrition Per Serving:
- Calories: 520 kcal
- Protein: 32g
- Fat: 18g
- Carbs: 45g
Photo credit: completelydelicious.com
3. Baked Salmon with Roasted Vegetables
Ingredients:
- 120g salmon fillet
- 1 cup mixed vegetables (e.g., green beans or broccoli, red onions, sweet potatoes)
- 1 tbsp olive oil
- 1 tsp garlic powder
- ½ tsp paprika
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375°F (190°C).
- Season the salmon with garlic powder, paprika, salt, and pepper.
- Toss the vegetables with olive oil, salt, and pepper, then spread them on a baking tray.
- Place the salmon on the tray with the veggies.
- Bake for 15-20 minutes or until the salmon flakes easily with a fork and the veggies are tender.
Nutrition Per Serving:
- Calories: 480 kcal
- Protein: 34g
- Fat: 22g
- Carbs: 28g
Photo credit: therealfooddietitians.com
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These meals provide a balance of proteins, healthy fats, and carbs, ensuring that each meal contributes to a nutritious and satisfying day. Enjoy experimenting with these recipes, and feel free to adjust ingredients based on your taste and dietary preferences!
