What Lunch With 30 Grams of Protein Looks Like

Danielle Omar, RD
by Danielle Omar, RD
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What Lunch With 30 Grams of Protein Looks Like

While a healthy breakfast can set you up for a productive start to the day, a high-protein lunch, rich in healthy fats and tons of veggies is key to staving off that 3 p.m. slump and keeping your energy levels high all afternoon.

Protein’s staying power is real. One study found that eating a high-protein lunch increased afternoon satiety compared to lower protein lunches, and numerous studies have found that eating a meal with about 30 grams of protein prevents overeating later in the day.

In other words, aiming for 30 grams of protein at lunch means that vending machine parked right outside your office won’t seem so tempting.

To help you visualize what a balanced, high-protein lunch looks like, here are seven lunch ideas, each with about 30 grams of protein:


> What a 150-Calorie Dessert Looks Like
> What a Snack with 15 Grams of Protein Looks Like
> What a Breakfast With 30 Grams of Protein Looks Like

About the Author

Danielle Omar, RD
Danielle Omar, RD

Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. She’s a regularly featured blogger and founder of foodconfidence.comwhere she inspires men and women on their journey to become their healthiest self. Connect with her on Instagram and Facebook.


7 responses to “What Lunch With 30 Grams of Protein Looks Like”

  1. Avatar iamviccckkk says:

    Some vegetarian options would’ve been nice.

  2. I read your post. Your blog seems great as it describe about healthy and rich protein recipes. As we all know that the protein is an essential element of our body to grow and proper functioning. The above mentioned recipe contains essential daily needs of protein. By following these diet one can stay fit and full fill their daily need of protein with these tasty and healthy foods.

  3. Avatar derek says:

    wheres the weights and cooking instructions?

  4. Avatar gp says:

    While these meals may “seem” healthy, in reality, every last one of them cause High Cholesterol, CKD, Diabetes, Heart Disease, and numerous other diseases (including cancer). Cut ALL meat (including fish, chicken, beef, etc…), all dairy (milk, cheese, etc…), and all “included sugars” and just watch your body heal itself. My cholesterol alone dropped from 235 to 151 in just 6 weeks alone. Fruit and Vegetables for the win!

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