Hello
For a 30yr old female minimum protein requirements everyday for a 50kg weight person is minimum 50gm protein and ideally each meal should have 16-18gm of proteins in form of broccoli , mushroom, oats, quinoa, spirulina and whole nuts/dal/pulses etc
Next Steps
Also ensure you have enough greens and colorful veggies along with 3 ltr water or else if you suddenly increase your protein you might face severe constipation
Health Tips
Consult with me online for more specific diet plan