We all love to eat. This is our sort of escape from every day’s hustle. And we would always love to eat good food right? Yet, many are conscious of what they eat. They don’t want to add those extra calories. They are watching their weight and their waist seriously. Even if you are on a diet, you can still be able to enjoy good food minus the calories.

Here are 30-gram protein foods that you can prepare in the comfort of your very own kitchen.

Food 1: Greek Yogurt

Yogurt is a very popular food choice for individuals who are on a diet. In getting the 30-gram protein that you need, get two single serve cups of this. As much as possible, do not get the flavored varieties. These have high sugar content. If you want to add flavor to your plain Greek Yogurt, you can add fresh fruits like berries. Berries have good antioxidant properties. You can even mix this with your favorite cereal so you will easily hit that 30-gram requirement.

Food 2: Eggs

Eggs are rich protein source. If you don’t want the usual hard boiled eggs, you can always up your egg prep. You can mix some vegetables and even whole wheat toast. You can scramble the eggs and add some cheese for that rich goodness. One whole egg has 6 grams of protein in it. When mixed with other ingredients like vegetables, you can easily get that much needed 30 gram of protein.

Food 3: Smoothies

If you love blending your food, then getting a smoothie would surely be a delight for you. You can mix varied smoothie ingredients and this produces a drink that is filled with nutrients. Your sweet tooth will surely thank you for that. You can have one scoop of protein powder that has 20 grams of protein. Add some fruits or berries like strawberries and a cup of almond milk. You can easily top that 30 gram when you also add in some almond butter to the mix.

Food 4: Cheese

You might get giddy with this food choice but we are not talking about just any cheese variety in the market. We are talking specifically cottage cheese. This type of cheese has a lot of benefits. This is rich in protein and very low in calories. One cup of cottage cheese has already 28 grams of protein. You can add your preferred fruits like pineapples and even chia seeds to reach that 30 gram.

Food 5: Chia Seeds

Chia seeds have been the talk of the town today. This is because it is very easy to prepare chia seed food varieties and you can mix this with just about anything. Two tablespoons of chia seeds yield 6 grams of protein already. You can then add in some protein powder and even almond milk to up the total protein yield.

It takes no rocket science to prepare a 30-gram protein food. Having these basic items in your kitchen can guarantee a much-needed energy boost every day. As an added bonus, these are also very easy to prepare.