40g Protein Meal Ideas.
Forty grams can be reached with a larger serving of lean protein or by combining two protein foods. It is especially convenient when you eat three or four main meals.
Simple meal templates.
Use a generous serving of chicken, turkey, lean beef, fish or prawns, or combine dairy with whey.
- Chicken + rice + vegetables
- Lean mince chilli + beans
- Skyr/Greek-style yogurt + whey + fruit
- Prawns + noodles + stir-fry vegetables
- Turkey mince pasta
Vegetarian approach.
Reaching 40g from plant foods is easier when you deliberately combine dense sources.
- Tofu + edamame
- Tempeh + beans
- Lentil pasta + tofu
- High-protein dairy if vegetarian rather than vegan
Adjust the rest of the meal.
The protein target does not decide the calorie target. Keep the same protein anchor and change carbs, fats and sauces as needed.
- More rice/pasta for higher-energy meals.
- More vegetables and lower-fat sauces for lower-energy meals.
- Track the meal you actually eat, not the template.
Keep building the plan.
Use the nutrition hub to find protein-food lists, meal ideas, meal prep and daily target guides.
Track the food. See the pattern.
SEQD combines nutrition tracking with the training context you are already logging.
General nutrition education only. Food values vary by brand, portion and preparation. If a medical condition affects your diet or protein intake, get individual advice from a qualified healthcare professional or dietitian.