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Are you ensuring enough protein in your diet? While many individuals focus on calorie counting, monitoring sodium, and limiting sugar intake, protein often gets overlooked, yet it’s essential for the body. Protein is crucial for maintaining strong bones, ensuring healthy cells, regulating hormones, and more. For those aiming to build muscle, especially if you’re frequenting the gym and pursuing specific fitness objectives, protein is indispensable. The amount of protein needed varies individually, determined by calories consumed and body weight. The Mayo Clinic advises that protein should account for 10% to 35% of your daily caloric intake. For someone consuming 2,000 calories a day, that translates to 200-700 calories from protein or 50-175 grams. Although the requirement might seem hefty, fortunately, numerous accessible foods can help fulfill this need. Options abound from poultry to seafood and plant-derived choices. Here are 11 high-protein foods to consider for your diet to help in muscle building, as recommended by Terry Tateossian, an ISSA Nutritionist and ISSA Personal Trainer, IIN Hormone Specialist, IIN Emotional Eating Coach, and Founder of THOR: The House of Rose.
Chicken Breast
A quick and fulfilling way to increase your protein intake is with a grilled chicken breast. “Chicken breast is a lean protein, providing roughly 26 grams of protein per 3-ounce portion with minimal fat,” Tateossian explains. “It’s high in leucine, an amino acid which directly stimulates muscle protein synthesis, aiding in swift muscle repair and growth following resistance exercises.”
Salmon
Salmon is another frequently endorsed protein source due to its abundance of vitamins and nutrients. As per Tateossian, “salmon delivers approximately 22 grams of protein per 4-ounce serving, along with omega-3 fatty acids which help lessen inflammation and boost recovery. These beneficial fats also improve insulin sensitivity, facilitating the efficient movement of amino acids into muscle tissue.”
Eggs and Egg Whites
Whether you love them hard-boiled, scrambled, fried or over-easy, eggs are a versatile and delicious way to get protein. “Eggs are considered the gold standard of protein because they contain all nine essential amino acids,” says Tateossian. “The yolks provide additional nutrients like vitamin D and choline, and egg whites deliver pure, lean protein. Together, they maximize recovery and muscle growth.”
Greek Yogurt
Greek yogurt is such a convenient way to get protein. There’s no cooking involved–just grab a cup and go. According to Tateossian, “a single cup of plain Greek yogurt offers 18–20 grams of protein, primarily casein and whey. This combination provides both quick-digesting protein to kickstart repair and slow-digesting protein to keep amino acids available for hours, fueling steady muscle building.”
Whey Protein Powder
If you want a protein supplement, Tateossian suggests why protein powder. She explains, “Whey is one of the fastest-digesting protein sources, rich in leucine, and proven in studies to spike muscle protein synthesis more effectively than many whole foods. It’s perfect for post-workout nutrition when your body needs amino acids immediately.”
Cottage Cheese
Cottage cheese is tasty plain, with fruit or spread on your favorite crackers. It’s a healthy snack that’s packed with protein. “Cottage cheese contains about 25 grams of protein per cup, mostly casein, which digests slowly and supplies amino acids for hours,” says Tateossian. “Eating it before bed is especially great for overnight muscle repair and prevention of muscle breakdown.”
Lean Beef
Lean beef is another good way to meet the recommended amount of daily protein. “Lean beef offers around 22 grams of protein per 3-ounce serving along with creatine, iron, and B vitamins, all critical for strength, energy metabolism, and muscle growth,” says Tateossian.
“Its natural creatine content gives an extra boost to performance and recovery.”
Tuna
The taste of tuna isn’t for everyone, but it’s loaded with protein and low in calories. “Tuna is virtually pure protein (about 20 grams per 3-ounce serving) with almost no carbs or fat,” says Tateossian. “It’s ideal for building lean muscle while keeping overall calories in check, especially if you’re aiming to gain muscle without excess fat.”
Edamame
Edamame is a common appetizer you can find on most sushi menus, but you can also find it in the frozen section and enjoy snacking on it at home. “Edamame is a great plant-based option and provides 17 grams of protein per cup along with fiber and phytoestrogens that support hormone balance in women,” says Tateossian. “It’s a complete protein source, making it excellent for muscle growth even without animal products.”
Lentils
From soups to salads and rice dishes, lentils have a mild flavor that’s ideal for a variety of cuisines. “Lentils contain about 18 grams of protein per cooked cup and are rich in complex carbs and fiber,” says Tateossian. “This combination stabilizes blood sugar while providing steady energy for workouts, making it easier to build lean muscle without fat gain.”
Firm Tofu
Firm tofu contains essential minerals like calcium and iron, and heart-healthy isoflavones, supporting muscle, bone, and cardiovascular health. Plus, it’s high in protein. “Firm tofu delivers 10 grams of complete protein per 100 grams and absorbs flavors easily, making it versatile for meals,” says Tateossian. ” Because it’s lower in fat and high in calcium, it supports bone strength while promoting lean muscle development, especially important for women over 40.”
