30g of protein is a benchmark for the amount of protein that should be consumed per meal to support muscle growth, weight management, and overall health. It is also a reasonable amount to consume daily, but the ideal amount of protein intake varies depending on factors such as body composition, age, sex, physical activity level, and underlying conditions. Here are some examples of what 30g of protein looks like in different types of food:

• 1 1/2 cups Greek yogurt
• 1 cup tempeh
• 5 oz shrimp (about 10 large shrimp)
• 1 cup cottage cheese
• 4 oz chicken breast
• 1 2/3 cups cooked lentils
• 3.9 oz reduced-fat cheddar cheese
• 1 cup beef jerky pieces
• 1 cup cooked ground turkey
• 1 1/2 cups Greek yogurt
• 5 large eggs
• 5 oz cooked salmon
• 2 cups cooked black beans
• 7 oz turkey deli meat

Its important to note that some protein sources are common allergens, such as dairy and soy, and if consumed, its recommended to choose organic. Its also recommended to keep the protein sources as lean as possible.