Struggling to Hit Your Protein? 5 Easy 30g Protein Meals You Can Make Today

Here are 5 simple meal ideas that provide roughly 30g of protein, using everyday foods. These are great options for supporting muscle health, energy, and appetite control—especially important for women over 40. 💪🥗1. Greek Yogurt Protein Bowl

A quick breakfast or snack that’s high in protein.

• 250g plain Greek yogurt (about 25g protein)

• 1 tablespoon chia seeds (4g protein)

• Handful of berries

• Small sprinkle of nuts or seeds

✅ Approx protein: ~30g

2. Chicken & Quinoa Power Salad

A balanced lunch that keeps you full for hours.

• 100g grilled chicken breast (30g protein)

• Mixed salad leaves

• ½ cup cooked quinoa (adds fibre and extra protein)

• Cherry tomatoes, cucumber, olive oil and lemon dressing

✅ Approx protein: ~30–32g

3. Eggs on Toast with Cottage Cheese

A simple savoury breakfast or light meal.

• 2 large eggs (12g protein)

• 150g cottage cheese (18g protein)

• 1 slice wholegrain toast

• Avocado or spinach on the side

✅ Approx protein: ~30g

4. Salmon & Veg Bowl

Great for dinner and rich in healthy fats.

• 120g baked salmon (about 25–27g protein)

• Steamed broccoli and roasted vegetables

• Sprinkle of pumpkin seeds

✅ Approx protein: ~30g

5. Protein Smoothie

Perfect when you're short on time.

• 1 scoop protein powder (20–25g protein)

• 250ml milk or soy milk (7–8g protein)

• Handful of spinach

• ½ banana

• 1 tablespoon peanut butter

✅ Approx protein: ~30g

💡 Tip: Aim to include around 25–35g of protein per meal to help maintain muscle, support metabolism, and keep you feeling fuller for longer.