A high-protein meal means roughly 30–40g of protein per serving. In practice that's 150g of chicken, four eggs, 200g of Greek yoghurt, 200g of firm tofu, or a combination — and everything else on the plate is supporting cast.
Protein has the highest satiety per calorie of the three macronutrients and the highest thermic effect, meaning more of its energy is spent digesting it. That's why high-protein meals keep people full on fewer calories.
Most guidance suggests 25–40g per meal for active adults, spread over three or four meals rather than concentrated in one.
Eggs, tinned tuna, chicken thighs, lentils, Greek yoghurt, cottage cheese and tofu — all high protein per unit cost.
Yes. Tofu, tempeh, seitan, lentils, chickpeas and soy yoghurt make 30g-per-meal straightforward.
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