If you’ve been working with one of our personal trainers in Katy or Cinco Ranch, you’ve probably heard us say it: “You’re not eating enough protein.”
Here’s the truth: protein isn’t just for bodybuilders. It’s the single most important nutrient for maintaining muscle, boosting metabolism, and supporting recovery, especially if you’re over 40. And while most people think they’re getting enough, research shows many fall short of the daily amount needed to build and maintain lean muscle.
So what does 30g of protein actually look like? Let’s break it down with simple, real-world examples you can add to your next grocery run.
Why 30g of Protein Is the Magic Number
If you’re doing resistance training (and if you train with us at Results Personal Training, you are!), 30g of protein per meal helps maximize muscle protein synthesis — the process that repairs and builds lean tissue.
For adults in their 40s, 50s, and beyond, this becomes even more important because of age-related muscle loss (sarcopenia). The right amount of protein, paired with strength training, helps keep your metabolism active, your bones strong, and your body feeling its best.
Foods That Deliver 30g of Protein
Here’s a list of simple, no-fuss foods that give you about 30g of protein:
1. Chicken Breast (4–5 oz cooked)
Lean, versatile, and easy to prep.
Great for salads, wraps, or paired with veggies for a quick dinner.
2. Lean Ground Beef (93–96%) (4–5 oz cooked)
Perfect for burgers, taco bowls, or mixed into a protein-rich chili.
Bonus: high in iron and B vitamins.
3. Turkey Breast or Ground Turkey (4–5 oz cooked)
A fantastic lower-fat alternative to beef.
Easy to cook in bulk for meal prep.
4. Salmon or Other Fatty Fish (5 oz cooked)
Not only high in protein, but also packed with omega-3 fatty acids for heart and joint health.
5. Eggs + Egg Whites (3 whole eggs + 3–4 whites)
A quick, cost-effective option for breakfast or even dinner.
Add veggies and a sprinkle of cheese for an easy omelet.
6. Low-Fat Greek Yogurt (2 cups)
Perfect for a grab-and-go snack.
Mix with berries or granola for added flavor and nutrients.
7. Cottage Cheese (2 cups)
A slow-digesting protein that keeps you full.
Great for an evening snack or blended into smoothies for extra creaminess.
8. Protein Powder (1–2 scoops)
The most convenient way to hit 30g in seconds.
Blend with unsweetened almond milk, ice, and a little peanut butter for a simple shake.
9. Pork Tenderloin (4–5 oz cooked)
Often overlooked but just as lean as chicken.
Season it well and roast for a high-protein, family-friendly dinner.
10. Seitan or Tofu (for plant-based eaters)
Seitan (4 oz) can hit 30g quickly thanks to its dense protein content.
Pair tofu (about 14 oz) with veggies and soy sauce for a protein-packed stir fry.
How to Build a 30g Protein Meal
To make this simple, think: 1 protein + 1 veggie + 1 healthy carb.
Example:
5 oz chicken breast
1 cup roasted broccoli
½ cup quinoa
Result: 30g protein, balanced nutrients, and a meal that keeps you full and energized.
Why Local Coaching Makes a Difference
If you’re overwhelmed by nutrition, don’t worry—you’re not alone. Most people who come to our personal trainers in Cinco Ranch and Katy don’t struggle with exercise… they struggle with eating the right amount of the right foods.
At Results Personal Training, we teach you how to make simple, realistic changes that work for your lifestyle. No fad diets. No extremes. Just real coaching, measurable results, and support from experts who understand what works for people over 40.
The Bottom Line
Hitting 30g of protein at each meal is one of the fastest ways to improve strength, energy, and body composition. Pair that with a proven fitness program, and you’ll be amazed at what your body can do.
💪 Ready to learn how to make this simple? Join our community in Katy or Cinco Ranch and let our team of expert trainers guide you every step of the way. Your first 3 sessions are on the house—because we believe once you experience it, you’ll never look back.