--- title: What 30 Grams of Protein Looks Like description: Master the Zone diet for better metabolism! Optimal balance of protein, carbs & 'good' fats for stable blood sugar & reduced inflammation. image: https://blog.zoneliving.com/hubfs/102023--30g-Protein-Blog.png --- ##### Shop By Category - [ Best Seller ](https://zoneliving.myshopify.com/collections/best-sellers) - [ Omega-3s ](https://zoneliving.myshopify.com/collections/omega-3-fish-oil) - [ Polyphenols ](https://zoneliving.myshopify.com/collections/polyphenols) - [ Zone Foods ](https://zoneliving.myshopify.com/collections/zone-foods) - [ Blood Tests ](https://zoneliving.myshopify.com/collections/blood-tests) - [ Supplements ](https://zoneliving.myshopify.com/collections/supplements) - [ Books ](https://zoneliving.myshopify.com/collections/books) - [ Skin Care ](https://zoneliving.com/collections/skin-care-1) - [ Metabolic Engineering ](https://zoneliving.com/collections/metabolic-engineering) - Best Seller [ Shop All ](https://zoneliving.myshopify.com/collections/all) ##### Shop By Zone Food - [ Zone Muffins ](https://zoneliving.com/collections/zone-muffins) - [ Zone Pasta ](https://zoneliving.myshopify.com/collections/zone-pasta) - [ Zone Shakes ](https://zoneliving.myshopify.com/collections/zone-shakes) - [ Zone Bars ](https://zoneliving.myshopify.com/collections/zone-nutrition-bars) - [ Olive Oil ](https://zoneliving.myshopify.com/collections/olive-oil) [ Shop All ](https://zoneliving.myshopify.com/collections/all) [![easy-to-make](https://blog.zoneliving.com/hubfs/Global_2023/easy-to-make.webp) ](https://zoneliving.myshopify.com/blogs/recipes) Easy-to-make recipes just for you. 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D | Creator of the Zone Diet # [What 30 Grams of Protein Looks Like](https://blog.zoneliving.com/lifestyletips/what-30-grams-of-protein-looks-like) - ** - [**](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fblog.zoneliving.com%2Flifestyletips%2Fwhat-30-grams-of-protein-looks-like) - [**](https://www.twitter.com/share?url=https%3A%2F%2Fblog.zoneliving.com%2Flifestyletips%2Fwhat-30-grams-of-protein-looks-like) - [**](http://www.linkedin.com/shareArticle?mini=true&url=https://blog.zoneliving.com/lifestyletips/what-30-grams-of-protein-looks-like) - [**](https://plus.google.com/share?url=https%3A%2F%2Fblog.zoneliving.com%2Flifestyletips%2Fwhat-30-grams-of-protein-looks-like) Written by Mary Perry, MS, RD, LDN on October 24, 2023 To gain the most metabolic advantages from your diet, Dr. Sears recommends a Zone meal be no more than 400 total calories to help stabilize blood sugar and insulin levels and minimize inflammation. Those 400 calories should be made up of approximately 30 grams of [protein](https://blog.zoneliving.com/lifestyletips/resources/lifestyle-tips/what-is-protein), less than 12 grams of fat, and 40 grams of net carbohydrates (total carbohydrates minus fiber). Ideally your carbohydrate choices should be primarily from non-starchy vegetables which are rich in fermentable fiber and high in polyphenols to balance the hormones in the blood. A perfectly balanced Zone meal should control hunger and fatigue for 4-5 hours by stabilizing blood sugar levels. Here we’ll visually show you what that amount of protein can look like. ![101923--30g-and-28-g-protein-2](https://blog.zoneliving.com/hs-fs/hubfs/101923--30g-and-28-g-protein-2.png?width=3000&height=2000&name=101923--30g-and-28-g-protein-2.png) No Time To Count Your Macros? Here's A Simple Way to Zone Your Plate Divide your plate into 3 sections. Use [the “hand-eye” method](https://blog.zoneliving.com/lifestyletips/zone-diet-everything-you-need-to-know) or visuals above to estimate the appropriate portion size of lean protein and “favorable” carbohydrates for your meal. A serving of low-fat protein should be about the size and thickness of your palm. The rest of your plate is balanced with primarily low glycemic vegetables and small amount of fruits and legumes. The last thing to add before it’s truly a Zone meal – a small amount of “good” fat. “Good” [fats](https://blog.zoneliving.com/lifestyletips/fats-explained-cooking-oils-not-sure-which-fats-lifestyle-tips) are monounsaturated like Extra Virgin [Olive Oil](https://zoneliving.com/collections/olive-oil/products/extra-virgin-olive-oil?variant=45337600819512) or slivered almonds. Looking for a Quick Zone Meal? Think [Zone Foods.](https://zoneliving.com/collections/zone-foods) [Zone PastaRx](https://zoneliving.com/collections/zone-pasta) is a great option with a side of 2-3 servings of your favorite vegetables. Top that with a drizzle of olive oil and you are good to go! If you’re in a rush our [ZoneRx Shakes](https://zoneliving.com/collections/zone-shakes) and [ZoneRx Bars ](https://zoneliving.com/collections/zone-nutrition-bars/products/zonerx-2-dark-chocolate-bar?variant=45337602851128) make for a quick meals or snack option! 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Put your Comment Below. ### You may also like: [Protein](https://blog.zoneliving.com/lifestyletips/topic/protein) [Nutrition](https://blog.zoneliving.com/lifestyletips/topic/nutrition) ## [10 Foods To Add Protein Powder To](https://blog.zoneliving.com/lifestyletips/10-foods-to-add-protein-powder-to) It’s hard to believe with how much we hear about protein that individuals still fall short on their needs. Dr. Sears rec... [Read More for Post](https://blog.zoneliving.com/lifestyletips/10-foods-to-add-protein-powder-to) ![](https://blog.zoneliving.com/hs-fs/hubfs/99%20Template%20Pack/newsletter_bg.jpeg?width=2000&name=newsletter_bg.jpeg) ## Get all News Updates to your inbox. Easy email reminders who count on the weekly recap. ### Subscribe to Email Updates