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Tiny Tummy Tips, Issue #42-Unlocking Success: Start with Your Protein Count in Mind
October 11, 2023

Unlocking Success: Start with Your Protein Count in Mind

Tiny Tummy Tips, Issue #041 -- The Power of 20-30 Grams of Protein per Meal

Here’s a strategy that can be a game-changer for your weight loss journey:

Aim to consume 20-30 grams of protein per meal, 3 times per day!

(OR…If you’re still eating smaller, more frequent meals, aim to consume 10-15 grams of protein, 6 times per day.)

It’s a quick way to assure you’re getting the typically recommended 60-90 grams of protein daily.

Just a quick reminder: Protein aids in post-surgery recovery, helps minimize hair loss and maintain muscle mass (which translates to a fast metabolism) and helps you feel full, satisfied, and energized which reduces the likelihood of overeating or snacking on unhealthy options between meals.

Whew, that was a mouthful!

Top 5 Best Sources


Chicken breast and turkey are lean, protein-packed options. A 4-ounce serving of either contains approximately 28 grams of protein.

• Fill deli turkey slices with spinach, shredded carrots, and/or broccoli slaw. Dot with mustard or hummus and roll and eat.
• Buy a weekly rotisserie chicken so you always have a good option ready to eat!


Fish has similar protein count as poultry. A 4-ounce serving of any fish…whitefish, salmon, or even tuna… contains approximately 28 grams of protein.

• Keep pouches of tuna or salmon on hand as quick grab-n-go options!


Two large eggs or four egg whites provide around 12 grams of protein.

• Boil a dozen eggs at one time. Store them in the fridge in the shells and they’ll be waiting for you to add to a green salad or tuna salad when you need them.

• Or use them to whip up a fast egg salad, using plain nonfat Greek yogurt in lieu of mayo. And speaking of…

Greek Yogurt

Greek yogurt is a delicious, versatile protein powerhouse.

Well ok, maybe plain nonfat Greek yogurt isn’t soooo delicious on it’s own…but you can add baking extracts (like vanilla, coconut, peppermint, etc.) or spices (like cinnamon, pumpkin pie spice, etc.) or powdered peanut butter to make it tolerable…I mean palatable ;)

A 6-ounce container of plain non-fat Greek yogurt typically contains 15 grams of protein.

Cottage Cheese:

½ cup of nonfat or low-fat cottage cheese contains approximately 14 grams of protein.

• Don’t love the texture? You’re not alone!! But no worries….Blend cottage cheese until it’s the consistency of yogurt. Then top it with veggies like cucumber and cherry tomatoes, or a little fruit like berries or chopped apples.

Meal Ideas ~20-30 Grams of Protein Each

Cottage Cheese and Veggie Omelet:

• 1 large egg + 2 egg whites: ~12 grams of protein
• ½ cup low-fat cottage cheese: ~14 grams of protein
• Diced bell peppers, onions, and spinach
• Cook as an omelet or scramble for breakfast or brunch.

Deli Turkey and Avocado Wrap:

• Deli turkey slices (3 ounces): ~21 grams of protein
• Slices of avocado
• Leafy greens (lettuce, spinach)
• Roll greens and avocado in the middle of deli turkey slices. Add mustard or hummus for extra flavor.

Salmon and Avocado Salad:

• Baked or grilled salmon fillet (4 ounces): ~28 grams of protein
• Mixed greens, spinach, and arugula
• Sliced avocado
• Cherry tomatoes
• A sprinkle of feta cheese
•Dress with a lemon juice

Plant Based Meal- Tofu Stir-Fry:

• Firm tofu cubes (6.5 ounces): ~20 grams of protein
• Stir-fry with an assortment of colorful vegetables like bell peppers, broccoli, and carrots
• Serve over cauliflower rice
• Top with low-sodium soy sauce

Bon Apetit!

Stay inspired and keep striving for your goals!

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In Health,

Suzette Kroll, RDN

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