Getting more protein into your diet is essential when trying to build muscle & maintain your muscle mass, that’s why you need a great selection of high protein foods to incorporate into your diet to satisfy that need.
Today I have for you a wide selection of my personal favorites protein-rich foods, that are sure to fulfill your daily protein intake.
Here’s My Personal List Of High Protein Foods:
Chicken breast is crowned by the fitness community and in general as the king of healthy and lean protein sources, and for good reasons! a 100 g piece of skinless chicken breast provides 165 calories, a whopping 31 grams of protein and 3.6 grams of fat, making it an incredible candidate when you’re looking for lean high protein foods, since most of its calories come from its proteins.
Another great entry to our list that can’t miss it’s eggs, basically protein in a shell! some will argue that eating too many eggs can cause your cholesterol levels to spike but that’s some urban legend that doesn’t have to discourage you from eating them, since one egg packs just 75 calories with 7 grams of high quality protein.
Pork Chops are one of THE MOST underrated source of protein ever, they’re so delicious and full of good vitamins and minerals for your body such as Riboflavin, Niacin, Vitamin B6, Zinc, Selenium and many more nutrients that are important for your bodily functions, they’re also low on fat considering they’re chops, with a 100 g cut containing approximately 7 g of fat and 22 g of protein, and they’re the best next source of lean meat protein right after chicken & turkey breast, your muscles will thank you.
I love Greek Yogurt, not especially because of the flavor (even though the full fat version is very yummy) but because this silky goodness is packed with protein, just 100 grams of it contains 10 g of protein, making it the perfect snack or post workout meal to get your proteins in, it’s versatile and you can pair it with fruit & nuts for added health benefits.
Yogurt also helps regulating your intestinal flora and helps when your stomach is upside down, making it a great ally to fix your intestinal problems.
When looking for healthy, lean protein you can’t go wrong with Salmon, this amazing oily fish is a panacea of benefits for your health, 113 g (4 ounces) of salmon contains just 170 calories, 26 g of protein and 6 g of total fat, it’s also one of the best sources of omega-3 fatty acids and docosahexaenoic acid (DHA) , a kind of omega-3 that are great for improving your inflammatory response and your heart health as well as improving your vision, and they also aid in losing fat. Fatty, oily fish like salmon are also a natural testosterone booster since it has an important role in hormone production.
This is a special treat that few people know or consume on a regular basis, chicken gizzards are one of the best high protein foods you can get! they’re great stir-fried, in a hotpot or you can consume them cold, in a salad. 100 g of gizzards are also super low in calories, great for when you’re cutting and need protein, they just have 94 calories and are choked full of protein with 18 g while also having almost no fat with just 2 g of it overall, gizzards are great for a high protein diet and to lose weight, they are also a great source of vitamins and minerals.
Don’t be deceived by appearances if you have a sensible stomach, these little guys are amazing and have no funny smell if you cook them right, and they definitely deserve more recognition.
Stop giving me that funny look and trust me on this, I’m not crazy, you just have weak tastes! right after gizzards there’s chicken hearts, these yummy and overlooked delicacies are full with proteins when you take into consideration their size. 113 grams have 170 calories, 17 grams of protein and 10 grams of fat , they’re also usually VERY CHEAP (like gizzards) and are great for your wallet if you’re on a budget.
You can make them the Japanese way, seasoned with soy sauce & spices by skewering them and cooking them on a grill (Yakitori) this will eliminate most of the strong taste and smell, or if you want to keep the strong flavor and truly try something new and mindblowing, just stew them with onions, mushrooms, potatoes and season with black pepper and some red pepper flakes.
Tuna claims itself a super respectable place in this high protein foods list with 100 grams containing a stunning 28 g of proteins, and 132 calories, whether you have it fresh or canned you can’t go wrong with choosing tuna, it’s an amazing source of protein which is readily available and if you choose the canned one, remains cheap and satisfies your protein macro needs, tuna is famous because of being a great, affordable protein alternative to those of you who want to do bodybuilding but they’re students, or broke.
And if you use your imagination you can also come up with delicious recipes, instead of enjoying it on its own, like this amazing tuna burger recipe, which is also packed with proteins! check it out.
Parmesan, in Italian “Parmigiano Reggiano” or “Parmigiano” it’s the dairy protein emperor of all the cheeses in existence and for good reasons, this globally renowned hard cheese is the one that contains THE MOST protein, with just 30 grams of Parmesan containing 10 g of proteins you can see why this Italian delicacy is the dairy emperor of gains and proteins, no cheese comes packed with this many proteins, enjoy it as a salty snack after your workout to fulfill your protein needs.
I’m a sucker for beef steaks, but I don’t agree with the narrative that red meat is “bad” for you, it’s not. If you have an active & healthy lifestyle, red meat is actually really good for you, beef steak in particular has 26 g of proteins (based off 100 grams) and is packed with Iron which is essential for optimal hormone production and cellular functions, it has also Zinc and B Vitamins, with that said, have it in moderation and you won’t have problems, instead you’ll reap incredible benefits.
Steak is also great for recovery and rebuilding muscle, so you can have it once in a while after a demanding bodybuilding session or is perfect, as example, as a recovery food after a surgery in order to rebuild tissue and replenish blood.
I can already hear the environmentalists and the animal rights activists angrily typing on their keyboards, and frankly, I couldn’t care less, just hear me out will you?
Horse meat is amazing and honestly too shunned upon, it’s considered a delicacy in many countries such as Italy, Japan, Belgium, Poland, Switzerland and many more, it’s leaner than beef and with a higher amount of protein, within 100 grams of horse meat you can find 28 g of protein. It has a gamey flavor and may not be everyone’s cup of tea, and that’s understandable, but you should definitely include it in your diet once in a while or try it out.
Do you think I’d leave my vegans & vegetarian friends without something to build their muscles with? lentils are an incredible plant based source of protein, 198 grams of cooked lentils contain 18 g of protein, they’re also packed with Iron, Thiamine, Niacin and a fair amount of fibers that can aid your digestion.
They come in different colors and flavors: Green lentils, Brown lentils, Red & Yellow lentils, Puy lentils and more, each kind of lentils has a different way of cooking and it’s suited to a particular dish over another, but they’re all sure to be high protein foods.
If you liked this list, please be sure to share it with your friends and tell me what you think in the comments, what are your protein sources of choice? have you tried any of my recommendations, and did you like them?
Take care, and keep on making gainz.