Many high-protein plans suggest around 30 g of protein per meal. It’s a useful target, but grams are hard to picture. Here’s what 30 g looks like in foods you can find at any Thai market or supermarket.
Six ways to get about 30 g
| Food | Amount | Protein | Calories |
|---|---|---|---|
| Chicken breast, cooked | About 100 g, a palm-sized piece | ~31 g | ~165 kcal |
| Shrimp, raw and peeled | About 150 g | ~30 g | ~130 kcal |
| Tuna in water, drained | 1 can, about 120 g | ~30 g | ~140 kcal |
| Nonfat Greek yogurt | About 300 g | ~30 g | ~180 kcal |
| Eggs | 5 large eggs | ~31 g | ~360 kcal |
| Firm tofu | About 250 g | ~30 g | ~360 kcal |
Values are approximate and vary by brand and cooking method.
Same protein, very different calories
Every food in the table gives you roughly the same protein, but the calories range from about 130 to 360. Shrimp, tuna and chicken breast are very lean. Eggs and tofu bring more fat along with their protein.
That doesn’t make eggs or tofu “bad.” The fat keeps you full and tastes good. It just means you plan around them. That’s the middle way: no banned foods, only better choices for your goal.
This is why the recipe page lets you sort by most protein per calorie. It puts the leanest meals first when you want them.
Easy ways to use this
- Build each meal around one item from the table, then add vegetables.
- Mix two half portions, like 2 eggs plus 50 g of chicken, for variety.
- At a Thai restaurant, ask for extra chicken or shrimp in your stir-fry, or order it without rice when you want fewer carbs.