4 Simple Recipes to Hit 30g of Protein

4 Simple Recipes to Hit 30g of Protein

Posted by Kaila seguin on

One of the strategies that Kaila, holistic nutritionist and herbalist, implements with her clients is setting and hitting protein goals.

She educates on how and why it's important to aim for 25-30g of protein per meal, especially breakfast.

here are a few key reasons:

Muscle Repair and Growth: After a night's sleep, your body has gone without nutrients for several hours. Consuming protein in the morning can help kickstart the muscle repair and growth process, especially if you engage in physical activity or exercise later in the day. Protein provides the essential amino acids necessary for repairing and building muscle tissue.

Satiety: Protein is known to be more satiating than carbohydrates or fats. Starting your day with a protein-rich meal can help you feel fuller for longer, which may prevent overeating and snacking on less nutritious foods later in the day. This can be particularly beneficial for weight management and controlling appetite.

Metabolism Boost: Protein has a higher thermic effect compared to carbohydrates or fats, meaning it requires more energy (calories) to digest and metabolize. This can slightly boost your metabolism, helping you burn more calories throughout the day. Consuming protein in the morning can contribute to this effect.

Blood Sugar Control: Protein-rich meals tend to have a lower glycemic index, which means they cause a slower and more gradual increase in blood sugar levels compared to high-carbohydrate meals. By including protein in your breakfast, you can help stabilize your blood sugar levels and prevent energy crashes later in the day.

While consuming 30g of protein specifically upon waking isn't a hard and fast rule for everyone, incorporating protein into your breakfast can be a beneficial dietary habit for overall health and wellness. The exact amount of protein needed can vary based on individual factors such as age, gender, activity level, and overall dietary intake. It's essential to listen to your body's hunger cues and adjust your protein intake accordingly.


Recipes to help you hit your 30g of protein:

1. Protein-Packed Greek Yogurt Parfait

  • 1 cup of Greek yogurt (approximately 20g protein)
  • 1 scoop vanilla protein powder (approximately 13g of protein)
  • 1/2 cup of mixed berries
  • 1 tablespoon of honey or maple syrup
  • 1 tablespoon of almond slices or granola


  1. In a bowl or glass, layer the Greek yogurt, protein, mixed berries, and honey or maple syrup.
  2. Top with almond slices or granola for added crunch.
  3. Enjoy this creamy and satisfying parfait that provides approximately 33g of protein.


2. Veggie Omelette:

  • 3 large eggs: ~ 18g protein
  • 1/4 cup diced bell peppers, onions, and spinach: ~ 1-2g protein
  • 1/4 cup shredded cheese: ~ 5-7g protein
  • 1 teaspoon olive oil for cooking
  • Side of whole grain toast: ~ 3-5g
  • Total: Approximately 27-33g protein


3. Protein-Packed Overnight Oats

  • 1/2 cup of rolled oats (approximately 5g protein)
  • 1/2 cup of Greek yogurt (approximately 10g protein)
  • 1 scoop of protein powder ( approximately 20-30g protein)
  • 1/2 cup of almond milk
  • 1 tablespoon of chia seeds
  • 1 tablespoon of honey or maple syrup
  • Optional: sliced bananas, berries, or nuts for topping


  1. In a jar or container, combine the rolled oats, Greek yogurt, protein powder, almond milk, chia seeds, and honey or maple syrup.
  2. Stir well to combine and refrigerate overnight.
  3. In the morning, top with sliced bananas, berries, or nuts for added flavor and texture.
  4. Enjoy this protein-packed breakfast that provides approximately 40g of protein.


4. Vegan Protein Smoothie Bowl

  • 1 scoop of vegan protein powder (e.g., pea protein, soy protein): ~ 20-25g protein
  • 1 cup of unsweetened almond milk or other plant-based milk: ~ 1g protein
  • 1/2 cup frozen mixed berries: ~ 1-2g protein
  • 1/2 frozen banana: ~ 1g protein
  • 1 tablespoon almond butter or peanut butter: ~ 3-4g protein
  • Toppings: sliced bananas, berries, shredded coconut, chia seeds, and granola
  • Total: Approximately 26-35g protein


There you have it – three scrumptious recipes that prove hitting your protein target doesn't have to be a chore. With just a few ingredients and minimal prep time, you can enjoy delicious meals that fuel your body and satisfy your cravings. Bon appétit!

← Older Post Newer Post →


Hormone Harmony: Understanding and Balancing Your Hormones

Hormone Harmony: Understanding and Balancing Your Hormones

By Kaila seguin

Hormones are the chemical messengers in your body that regulate everything from mood to metabolism. As women, we know firsthand how hormonal fluctuations can affect...

Read more
5 Essential Superfoods to Supercharge Your Morning Smoothies

5 Essential Superfoods to Supercharge Your Morning Smoothies

By Kaila seguin

Hello, fellow wellness enthusiasts! It’s Kaila here, and if you’re like me, starting your day off on the right foot is non-negotiable. That’s why today...

Read more