30 grams of protein is a recommended amount of protein to consume at each meal to help steady blood sugar levels, dampen cravings, and support energy levels. It is also a vital part of the muscle-building process. Consuming 30 grams of protein at each meal can be powerful and can help anyone transform their health and get results for the long haul. There are many sources of protein, including animal and plant-based options. Here are some examples of what 30 grams of protein looks like:

• 1 1/2 cups Greek yogurt
• 5 oz shrimp (about 10 large shrimp)
• 4 oz chicken
• 7 thick slices of bacon
• 4 hard-boiled eggs
• 2 scoops of protein in 8 ounces of yogurt (add berries and blend in smoothie)
• 10 tbsp. hemp seed or chia seeds (1 tbsp = 3 grams of protein)
• 10 strips of bacon (3 grams of protein per slice)
• 3 ½ cups quinoa
• 1.5 cups black beans
• 3 oz of beef (size of a deck of cards)
• Chicken (a little bigger than a deck of cards)
• 1 grilled chicken breast
• 1 cup cottage cheese

Remember that 30 grams of protein is simply a benchmark, and the amount of protein you should consume regularly depends on factors such as body composition, age, sex, physical activity level, underlying conditions, and more.