How to Hit 30g of Protein

Hitting 30g of protein in one meal is one of the easiest ways to stay on track with your macros. This guide shows you exact food portions so you can hit your target without guessing.

Exact food portions for 30g of protein

• Chicken breast: ~120g cooked
• Greek yogurt: ~300g
• Tuna (canned): ~120–130g drained
• Cottage cheese: ~300g
• Eggs + egg whites: 3 eggs + 150g egg whites

Mixing foods to reach 30g

You don’t need to rely on a single food source. Combining smaller portions of different foods can make it easier to hit your protein target while keeping meals flexible.

Why 30g of protein matters

30g of protein is a practical per-meal target for many people. It helps support satiety, muscle maintenance, and consistent macro tracking across the day.