A client once looked at a container of plain grilled chicken and said, “I know it is good for me. But I cannot do this again.” Her clinician had set her protein target. By Wednesday, even the sight of chicken beside something steamed felt like work.

We cook to the target a client’s own clinician or dietitian provides. We don’t set protein goals or give medical advice. If your plan includes a per-meal goal, research in JAMA Internal Medicine discusses spreading roughly 20 to 40 grams across a meal. Thirty grams isn’t a rule. It’s a useful number for building a plate.

These figures are kitchen estimates, not prescriptions. Brands, portions and recipes change the count. Check every ingredient against your own plan.

The thirty

1. Lemon-herb chicken bowl: 4 ounces cooked chicken with rice, cucumber and herb sauce.
2. Salmon cakes with crunchy slaw: 4 ounces salmon with egg and crumbs, cabbage and lime.
3. Ginger turkey lettuce cups: 4 ounces ground turkey with ginger, herbs and rice.
4. Shrimp tacos: 5 ounces shrimp in corn tortillas with cabbage, salsa and avocado.
5. Seared tuna rice bowl: 4 to 5 ounces tuna with rice, cucumber, nori and sesame.
6. Chicken congee: shredded chicken in rice porridge with ginger and scallion.
7. Chicken shawarma plate: 4 ounces spiced chicken, rice, cucumber, tomato and lemon.
8. Greek yogurt breakfast bowl: 1½ cups plain Greek yogurt with berries and nuts.
9. Cottage cheese toast: 1 cup cottage cheese on toast with tomatoes and black pepper (about 28 to 30 grams).
10. Egg and egg-white tacos: two eggs plus ¾ cup egg whites in corn tortillas with salsa.
11. Smoked salmon and eggs: 3 ounces smoked salmon, two eggs, cucumber and dill.
12. Savory tofu scramble: 10 ounces firm tofu with spinach, turmeric and rice (about 28 to 30 grams).
13. Crispy tofu peanut bowl: 8 ounces tofu with peanut-lime sauce, vegetables and rice.
14. Red lentil soup with chicken: red lentil soup plus 2 ounces shredded chicken.
15. Lentil and quinoa salad with feta: 1 cup lentils, ½ cup quinoa and 2 ounces feta.
16. Black bean and egg breakfast bowl: 1 cup black beans, two eggs and a little cotija.
17. Tempeh satay plate: 6 ounces tempeh with cucumber, rice and lime sauce.
18. Edamame soba bowl: edamame with buckwheat soba and vegetables.
19. White bean tuna salad: one can tuna with white beans, celery, lemon and olive oil.
20. Chicken and white bean soup: 3 ounces chicken with white beans and greens in broth.
21. Turkey meatballs with polenta: 4 ounces turkey meatballs over olive-oil polenta and tomato sauce.
22. Cod with chickpeas and greens: 5 ounces cod with a warm chickpea, lemon and herb salad.
23. Chicken coconut curry: 4 ounces chicken in coconut curry with vegetables and rice.
24. Chicken and sweet potato bowl: 4 ounces chicken, sweet potato, greens, olive oil and herbs.
25. Salmon with cucumber and greens: 4 ounces salmon with lemon, dill, cucumber and squash.
26. Egg drop soup with chicken: one egg, egg whites and 3 ounces chicken in ginger broth.
27. Chicken pesto pasta salad: 4 ounces chicken with pasta, basil, lemon and pesto.
28. Sardines on toast with a soft egg: one tin sardines, two eggs and toast.
29. Protein chia pudding: a protein-rich base with chia, berries and seed butter, built to about 30 grams from the label.
30. Turkey and rice soup in a mug: 4 ounces ground turkey with rice, ginger, carrot and herbs.

There’s no prize for choosing the most austere option. Pick what sounds like lunch. Then add acid, heat, crunch, herbs or a sauce you look forward to.

If you’re on a GLP-1 or a high-protein plan and want us to cook in your own kitchen each week, start with our food questionnaire or call us at 919-444-2840.

With you at the table.