Here are some foods that contain approximately 30 grams of protein:

• Grilled chicken breast (5-6 oz)
• Salmon (5-6 oz)
• Greek yogurt (1 cup)
• Cottage cheese (1 cup)
• Lentils (1 cup cooked)
• Black beans (1.5 cups cooked)
• Tuna (1 can)
• Beef jerky (1 oz)
• Protein powder (1 scoop)
• Hard-boiled eggs (4 large eggs)

Its important to note that protein needs are highly personalized and depend on factors such as body composition, age, sex, physical activity level, and underlying conditions. However, consuming 30 grams of protein at each meal can be a powerful way to support muscle protein synthesis and maintain feelings of fullness between meals.