10 Easy 300-Calorie Meals with 30g of Protein

If you’re aiming for steady energy, fewer cravings, and better blood sugar balance in perimenopause, protein is your best friend — but getting enough of it without blowing out your calories? That’s the real trick.

Here are 10 easy and satisfying meal ideas that each give you 30 grams of protein in around 300 calories. These aren’t shakes or supplements (though those have their place!) — they’re real food combos you can mix, match, and enjoy throughout your day.

Let’s dive into some simple, nourishing ways to get more protein on your plate.

🧀 1. Cottage Cheese & Avocado Bowl

• 150g low-fat cottage cheese

• 1/4 avocado, diced

• Cherry tomatoes, lemon, cracked pepper
  🟰 ~300 cal | 30g protein

🍳 2. 2 Eggs + 100g Egg Whites + Baby Spinach

• 2 whole eggs

• 100g egg whites (about 3 whites)

• Sautéed spinach in spray olive oil
  🟰 ~295 cal | 30g protein

🥣 3. Protein Oats

• 1/3 cup oats

• 1 scoop (30g) protein powder

• Cinnamon, berries, water or almond milk
  🟰 ~300 cal | 30g protein

🧁 4. Microwave Protein Muffin (Single Serve)

• 1 egg

• 1 tbsp almond flour

• 1 scoop protein powder

• 1 tbsp Greek yoghurt

• Dash of baking powder
  Microwave 60–90 sec in a ramekin
  🟰 ~290 cal | 30g protein

🐟 5. Tuna Lettuce Cups

• 95g can tuna in springwater

• 2 tbsp cottage cheese or Greek yoghurt

• Lettuce cups, grated carrot, herbs
  🟰 ~280 cal | 30g protein

🍗 6. Grilled Chicken Snack Plate

• 100g cooked chicken breast

• Cucumber slices, cherry tomatoes

• 1 tbsp hummus or tahini
  🟰 ~300 cal | 30g protein

🥜 7. High-Protein Yoghurt & Peanut Butter

• 170g plain low-fat Greek yoghurt

• 1/2 tbsp peanut butter

• Cinnamon, berries
  🟰 ~300 cal | 30g protein

🫘 8. Tofu Scramble with Veggies

• 120g extra-firm tofu

• Capsicum, spinach, zucchini

• Turmeric, cumin, black salt
  🟰 ~300 cal | 30g protein

🧀 9. Low-Cal High-Protein Wrap

• 1 low-carb wrap

• 80g roast turkey or chicken breast

• 1 tbsp cottage cheese or yoghurt

• Lettuce, mustard
  🟰 ~300 cal | 30g protein

🥚 10. Hard-Boiled Eggs + Edamame

• 2 boiled eggs

• 1/2 cup shelled edamame

• Sea salt, chilli flakes, squeeze of lemon
  🟰 ~300 cal | 30g protein