14 healthy dishes with 20 grams of protein
Hundt recommends eating 20 grams of protein five times a day, whether you're looking to maintain your weight, lose pounds, or gain muscle mass. “One-hundred grams of protein is an average number,” says Hundt. “It’s a moderate protein diet.”
But hitting that number is not always a piece of cake (or steak). “Vegetarians or vegans have to rely on soy, beans, grains, and protein powder to make it work,” she says.
We picked Hundt’s brain to create these 14 simple, protein-packed dishes—for vegans and carnivores alike—to make it easy to hit your protein quota. —Amy Eley and Melisse Gelula
Hundt would want you to be wary of the amount of carbs in this meal, if you're trying to lose weight. So you can split this recipe in half to trim them back.
Two slices toasted Ezekiel 4:9 Flax Sprouted Whole Grain Bread (10g)
2 tablespoons PB2 Powdered Peanut Butter (5g)
1 hard boiled egg (6g)
Surprise! One large head of cauliflower has 20 grams of protein.
Roasted cauliflower steak (7g)
1/2 cup lentils (9g)
1 cup wilted spinach (2g)
1 oz. crumbled goat cheese (5g)
To hit 20gs, Hundt recommends choosing a piece of fish that's the size and thickness of your palm.
3-4 oz. grilled Salmon (19g)
1 cup broccoli (3g)
Skip the flimsy carbohydrates from white rice in your maki rolls and order the sashimi at your fave sushi place.
Three 1-oz pieces of tuna sashimi (21g)
Hundt recommends no more than 10 blueberries to moderate sugar intake.
2/3 cup of steel-cut oats (19g)
10 blueberries (1g)
1/2 cup of almond milk (2.5g)
Instead of mayo in your egg salad, use Greek yogurt for a healthy (yet tangy) higher protein lunch.
Egg salad (2.5 eggs is 15g)
Plain Greek yogurt (17–20g carbs)
Celery (0g) and sliced cucumbers (0g) for dipping
In this sandwich wrap, collard greens serve as your "tortilla." Spread your favorite hummus over the greens and roll it up.
Collard greens (4g)
Edamame hummus (8g)
Cheese of choice (Daiya 1g; traditional 5–8g per oz.)
1/2 cup tomato (1g)
Hundt suggests choosing low-sodium, low-fat cottage cheese for this easy protein breakfast.
3/4 cup small curd cottage cheese (20g)
Dash of cinnamon