Hitting 30 Grams of Protein in Every Meal

If you’re serious about seeing results from your workouts, hitting your protein goals is just as important as showing up to the gym. For most women, especially those lifting weights and doing strength training here in our Ponte Vedra gym, aiming for around 30 grams of protein per meal helps maintain lean muscle, supports weight loss, and keeps energy levels steady. Getting enough protein also helps curb cravings, so you feel satisfied longer and don’t end up reaching for quick snacks. At ThriveFit Training, where we combine personal training, accountability, and community support, we encourage members to shoot for at least 80–90 grams of protein per day.

Breakfast Idea – Protein-Packed Scramble
Start your day with 3 whole eggs and ½ cup cottage cheese scrambled with spinach and tomatoes. Top with avocado for healthy fats. This combo comes in around 32 grams of protein and fuels your morning workout or busy day ahead.

Lunch Idea – Chicken & Quinoa Power Bowl
Toss 4 oz grilled chicken breast, ½ cup quinoa, roasted veggies, and a drizzle of olive oil. Add chickpeas for extra fiber and protein. This balanced meal offers about 30–35 grams of protein while keeping carbs and fats in check.

Dinner Idea – Salmon & Lentil Plate
Serve a 6 oz baked salmon fillet with 1 cup cooked lentils and roasted asparagus. Together, this hearty plate delivers over 35 grams of protein, perfect for recovery after strength training or personal training sessions at ThriveFit.

Consistently building meals around protein doesn’t just help you reach your fitness goals faster—it makes healthy eating more satisfying and sustainable. If you’re ready to take the next step with personalized nutrition guidance and the most effective 1-hour workouts in Ponte Vedra, contact us today to learn more.