Totally depends on what you're aiming for and what kind of exercise you're doing..
High intensity interval training does several bursts of as-much-as-you-can, as-fast-as-you-can, with some lower intensity rest phases, and so you could be done in 12-20 minutes, and it gets the job done, whereas if you simply go jogging, you may have to spend a whole hour, or if you go hiking, you might have to go 5 km or more to get the same energy expenditure (don't quote me on this, though, I don't know the exact figures).
IMPORTANT: It's not the time, it's the quality of the workout.
I see so many people wasting their time walking on the treadmill for hours on end. It does very little compared to what they could be doing.
You have to actually work hard for this, not just pissfart around.
Honestly? It doesn't matter what you eat, just make sure the amount of total energy you intake is lower than your daily limit.
It depends on your intensity of the work out if 30 minutes should be sufficient or not.
I would definitely try incorporating more into my workout and make it at at least an hour.
30 minutes is a great start.
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More protein.
If you can work out longer then 30 minutes, do so.
Avoid injury.
If you are working out most days, mix in a few weight days with more cardio days.
I work out 1h30 and then 30 minutes swimming and that seems to be the general way to do it over here
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