What should I eat to hit 30g protein?

60+ meals built on the 30/30/3 protocol. USDA-verified, built for women 40+.

Tofu and Edamame Quinoa Bowl

Vegan power bowl with tofu, edamame, and quinoa. Meal prep friendly with 48g protein and 16g fiber.

VeganVegetarian

Plant Protein Power Bowl

Triple legume bowl with lentils, quinoa, and edamame. Vegan powerhouse with 44g protein and 29g fiber.

VeganVegetarian

Tofu Scramble with Avocado and Hemp

Savory tofu scramble with fresh spinach, creamy avocado, and protein-packed hemp hearts. Vegan and dairy-free with 46g protein.

VeganVegetarian

Tofu and Edamame Quinoa Bowl

Vegan power bowl with tofu, edamame, and quinoa. Meal prep friendly with 48g protein and 16g fiber.

VeganVegetarian

Plant Protein Power Bowl

Triple legume bowl with lentils, quinoa, and edamame. Vegan powerhouse with 44g protein and 29g fiber.

VeganVegetarian

Tofu Scramble with Avocado and Hemp

Savory tofu scramble with fresh spinach, creamy avocado, and protein-packed hemp hearts. Vegan and dairy-free with 46g protein.

VeganVegetarian

See all 16 breakfast ideas→

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📊Protein Bars→

18 bars ranked by protein and price

📦Meal Delivery→

13 high-protein services compared

🧊Frozen Meals→

Grocery picks that hit 30g protein

🍔Eating Out→

High-protein orders at 15 chains

🥒Fermented Foods→

Probiotic drinks, yogurt and more

🥣High Fiber Breakfast→

Start your day with 30g fiber

The 30/30/3 Protocol

30g protein per meal. 30g fiber daily. 3 fermented foods. The framework from Dr. Amy Shah, popularized on Mel Robbins, for women navigating midlife nutrition. Designed to protect muscle, energy, and gut health through your 40s and beyond.

Read the full guide→

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