Registered dietitians told us that most adults should aim to eat between 25 and 30 grams of protein at every meal. You should prioritize meals that also provide plenty of fiber, healthy fats, vitamins and other important nutrients that can protect your overall health. Greek yogurt with strawberries and almonds27.5 grams of protein3/4 cup plain Greek yogurt1 tablespoon chia seeds1/2 cup chopped strawberries1/4 cup sliced almondsEvery dietitian we interviewed recommended plain Greek yogurt. Mix in some chia seeds, berries and sliced almonds to add fiber, vitamins, healthy fats and plant protein. Or if you’re not a fan of chicken, try thinly sliced steak or a serving of shrimp or fish.