Consuming more protein than the recommended dietary allowance not only helps you lose weight, but also improves body composition by decreasing fat while preserving lean muscle mass (source). All of that, while calming hunger hormones so you still feel full and satisfied!

Here’s the deal. Most of us know the importance of eating protein, but this is where I see most clients struggle: How do you actually eat enough protein to see the benefits? I mean, what does that practically look like?

Let me walk you through it below the way I would for my clients:

• Protein intake → I’ll give you light science that leads to massive motivation
• We’ll break down the exact protein content of common lunch/dinner proteins
• The Fab Four → your foolproof formula for high-protein, blood sugar-balancing meals
• A look at real-life examples of my own protein-rich, busy-mom lunches and dinners

A High Protein Lunch + Dinner: The Benefits

From working parents to A-list actors, protein is the key piece of the puzzle that has transformed the bodies, minds, moods, and energy of my clients. It’s simple science. But the kind you actually get to feel.

Eating a higher protein diet:

• Decreases the desire to snack after dinner (source)
• Balances hormones, especially satiety hormones and stress hormones (source 1, 2, 3)
• Supports healthy weight loss and improved body composition (source)
• Regulates glucose, leading to more balanced blood sugar (source)

I like to think of increasing protein intake as pushing the first domino that sets off a chain of positive health benefits. And unlike the deprivation mindset of cutting things out of your diet, increasing protein allows you to approach wellbeing from a positive, addition-minded place. 

Protein Content in Common Foods

In order to increase your protein, you need to know how much protein is in what you’re eating! Don’t worry, we’re not pulling out scales or counting out food. We’re ballparking portions in order to get a good general idea of your protein intake. 

Here’s a quick reference list of common lunch/dinner proteins, and their actual protein content:

• 1 scoop Be Well Protein Powder = 20-24 g
• ½ lb ground beef = 40-50 g
• ½ lb brisket = 40-50 g
• 2 oz ham (True Story) = 12 g
• 8 oz ground chicken crumbled = 45-50 g
• 1 chicken breast, ½ pound = 70 g
• 8 oz salmon filet = 50-55 g
• 100g canned tuna = 24–29 grams
• 3 slices bacon = 10 g

The Fab Four Formula: Your High Protein Meal Solution

To make blood sugar balance and optimal nutrition easy, I came up with the loose and easy-to-follow Fab Four Formula. It’s an incredibly effective formula for attaining blood sugar balance, cutting cravings, and fueling energy. And the best part? The Fab Four Formula can be tailored to your unique eating style and preferences. It’s simply:

Protein + Fat + Fiber + Greens

Thirty or more grams of protein, combined with healthy fat, fiber, and greens, will leave you with a complete, balancing meal that calms hunger hormones and helps you feel your best.  

10 Lunch & Dinner Ideas with 30+ Grams of Protein

Once you get the hang of protein content and portion sizes, you can create your own Fab Four lunches and dinners using any of the proteins from above (and beyond!). But sometimes it helps to see it all together. Below, I have examples of high protein lunches and dinners for everyone from the seafood to the sandwich lover. 

1. Crispy Chicken Sandwich = 60 g protein

Unlike most sandwiches, this one flips the macro script. High in protein, low in carbs. But most importantly, a crave-satisfying crunch in every bite.

2. Brett’s Barbecue Chicken = 45 g protein (for 1.5 thighs)

My new favorite chicken. Maybe ever. Borrowed the recipe from a good friend’s husband and tweaked it to make it my own. Most BBQ sauces are total sugar bombs. This recipe gives you all the smoky flavor from the grill without the spike and crash.

3. Grass-fed Beef Tacos with Ancestral Blends = 40 g protein (for 2 tacos)

A weekly staple in my home. I add ancestral blends to ground beef for its nutrient density. Who doesn’t love a high-protein taco as their multivitamin?

4. Butter-Free Butter Chicken = 45 g protein (1/4 of recipe)

Dairy free and extra creamy. Classic butter chicken taste without the butter. Thanks to the Instant Pot, this one doesn’t have to cook all day but still tastes like it did. 

5. Chicken Tortilla Soup = 65 g protein (1/4 of recipe)

Warm, nourishing, and a whopping 65 grams of protein per serving. Another Instant Pot winner, this one literally requires 5 minutes prep time.

6. Tuna Sardine Salad = 50 g protein

I’m up-leveling you traditional tuna salad with nutrient powerhouse sardines. Not only rich in protein, but super high in brain boosting omega 3s.

7. Grain Free Ground Beef Tostada = 30 g protein

I go with a grain free tortilla and (surprisingly easy) homemade taco seasoning to reduce any added sugars or additional acellular carbs. What might be an unhealthy option at your local Mexican dive can be a nourishing option at home! 

8. Sheet Pan Salmon with Sesame and Ginger = 40 g protein

Everyone needs a good sheet pan salmon go-to, and this one’s mine. Whereas a restaurant-bought sesame salmon would come swimming in a sugary sauce, mine is blood sugar balancing and every bit as delicious (maybe more?). 

9. Cilantro Chimichurri Chicken Bowls = 60-70 g protein

Fresh and flavorful with both creamy and crunchy toppings. This is one of my go-to bowls that the whole family loves. And with 60+ grams of protein per serving, it keeps me full and energized for hours. 

10. Salmon Salad = 35 g protein

Double up the recipe and meal prep it ahead so you can have protein-packed lunches ready to go in a minute. This one serves up nicely on a bed of greens or even in a grain-free wrap!

Final Tips for Getting More Protein at Your Meals

• Be Well Protein Powder is your easy button to a high protein breakfast. But Be Well Essential Amino Acids are the building blocks of protein, and they’re my secret weapon to superior muscle protein synthesis. One scoop of Essential Amino Acids activates as much muscle protein synthesis as 7 scoops (160g) of whey protein powder!
• Add a little protein to your morning cup. Be Well Protein Coffee will not only take the edge off any caffeine jitters (thanks to protein’s ability to slow down the assimilation of caffeine), but it adds a subtle sweetness and creaminess to your sip.
• Don’t forget about leftovers! You saw the numbers above – beef, chicken, and seafood are some of the easiest ways to pack a major protein punch. No reason you can’t (and shouldn’t) start your day with them. 
• For real-life, in-the-moment looks at what I eat and how I optimize my family’s protein, follow along on Instagram.
• For some of my favorite high-protein recipes for breakfast and beyond, you can find them on my website or on Pinterest.