Protein supplements or protein-rich foods are excellent for building muscle, aiding weight loss, and promoting a lean physique.

However, many people tend to choose food based on their cravings rather than its nutritional value. This may not be the best approach for a healthy lifestyle.

I have observed that some people prefer protein supplements instead of focusing on their regular eating habits. While protein supplements are beneficial for meeting protein needs and maintaining a healthy lifestyle, their prices can be quite high. Fortunately, there are plenty of alternative protein sources that offer the same benefits as a scoop of protein supplement.

In this guide, I have highlighted some of the high protein foods for muscle building that can support weight loss, and contribute to overall well-being.

Let’s get started,

high-protein foods for muscle building
Protein Rich Food

11 High Protein Food for Muscle Building

1. Eggs

High-protein food for muscle building

Eggs are a great food because they have lots of protein and not many calories. Eating eggs can help you lose weight or build muscles.

Boiled eggs are especially good for weight loss because they are high in protein. The protein in eggs makes you feel full and less hungry, which can be helpful when trying to lose weight.

Egg nutrition value per 1

  • Protein: 7 gram
  • Fat: 5 gram
  • Calories: 78 grams

Including eggs in your diet can be very beneficial for weight loss and muscle building. For example, if you are eating five boiled eggs, try to avoid eating the yellow part from four of them. The same rule applies when making scrambled eggs or omelets.

2. Chicken Breast

Chicken breast is a very popular food that is rich in protein. If you have 100 grams of chicken breast, it’s about the same amount of protein as one scoop of protein supplement.

Many people like to eat chicken breast when they are trying to lose weight or build muscle.

Additionally, chicken breast is a great source of amino acids, which are important for our bodies.

Some of the benefits of amino acid

  • Growth of muscle
  • Maintain muscle tone
  • Healing and repairing muscle tissues

Chicken breast nutrition value per 100 gram

  • Protein 31
  • Calorie 165
  • Fats 3.6

Cooking boiled chicken breast is highly beneficial, and the process is also very easy. Moreover, it becomes even more delicious when you pair it with your favorite low-calorie sauce while eating.

3. Salmon

Salmon fish is like strong support for people who want to lose weight and build muscles. It can help speed up your metabolism and keep your appetite in check. Salmon is also packed with healthy omega-3 fatty acids.

Benefits of salmon

  • Great source of protein
  • Benefits of weight control
  • Great in muscle building

Salmon nutrition value per 100 gram

  • Protein 26
  • Calorie 170
  • Fats 6

When we talk about the healthiest foods on the planet, salmon is at the top of the list. Salmon is a great source of muscle-building protein and is even better for this purpose compared to other low-fat fishes.

4. Oats

Oats are super healthy, high protein high fiber food that’s perfect for breakfast. They are easy to prepare and cost-effective. Oats are low in calories but packed with essential nutrients like proteins, carbohydrates, fibers, minerals, and vitamins.

Eating oats can provide various health benefits, such as aiding in weight loss and supporting muscle building.

Oats Nutrition value per 100 gram

  • Protein 13.15
  • Calorie 389
  • Fats 6.52

Eating plain oatmeal for breakfast can be really good for your health, and it also keeps you feeling full. Flavored oats may not be as healthy, so it’s better to choose raw oats instead. Raw oats are nutritious and safe to eat.

5. Tofu

Tofu is an excellent choice as a high-protein food for muscle building since it contains all nine essential amino acids. It provides our body with the protein and calcium it needs to support muscle growth.

Tofu benefits related to fitness

  • Promote weight loss
  • Prevent obesity
  • Promote bone health
  • It may help in building muscles

Tofu Nutrition per 100 gram

  • Protein 8
  • Calorie 76
  • Fats 4

Eating tofu every day is safe and can be beneficial for people of all ages, including children and adults. By incorporating tofu regularly into your diet, you may even say goodbye to excess belly fat.

Also Read: Worst Fruits for Weight Loss

6. Regular milk or Soy Milk

Milk contains the most calcium and protein and is considered a high-protein fast food option.

Calcium is important for developing strong bones, and protein helps in building muscles. Drinking milk can make you feel energetic, cheerful, stronger, and more lively.

Whether you choose regular milk or soy milk, they can both boost metabolism, support healthier weight loss, and make you feel fuller after meals.

Benefits of milk

  • Promote weight loss
  • Building muscle
  • Low-calorie drink
  • Fill your appetite for hours

Milk nutrition per 100ml

  • Protein 7.7
  • Calorie 149
  • Fats 8

Research indicates that if your goal is to lose weight or build muscles, the ideal time to drink milk is after your workout.

Alternatively, you can also have milk at night, as it may help you sleep better.

7. Low-fat Yogurt – High Protein Food for Muscle Building

Low-fat yogurt is an excellent high-protein food for muscle building that also helps reduce your hunger. It contains protein that makes you feel full, boosts your metabolism, and supports muscle growth.

If you’re trying to lose weight, adding yogurt to your breakfast is a good idea.

Benefits of yogurt

  • Protect your bones and teeth
  • Encourage weight loss
  • Boost immune system

Yogurt nutrition per 100 gram

  • Protein 3.5
  • Calorie 59
  • Fats 3.3

Plain yogurt is a healthy food that has lots of protein but not many calories. Eating it can help you lose weight more quickly.

If you don’t enjoy plain yogurt, you can make it tastier by adding fruits such as berries, grapes, or cherries.

8. Legumes

Legumes are a type of food that can be a great substitute for other options. They are rich in protein and fiber, which are good for building muscles and losing weight.

What’s great about legumes is that they are affordable, simple to prepare, and can keep you feeling full for a long time.

Some legumes example:

  • Beans
  • Peas
  • Lentils
  • Chickpeas

Chickpeas nutrition per 100 gram

  • Protein 14.1
  • Calorie 269
  • Fats 2.59

They are also easy to find, so you can easily include them in your diet.

9. Beef

Beef is an excellent source of high-quality protein.

This meat has nine important amino acids that are good for building muscles. Beef provides a lot of high-quality protein, minerals, and several nutrients. Red meat, like beef, can help improve muscle growth and enhance exercise performance.

Benefits of beef

  • Improve muscle mass
  • Rich source of L-carnitine

Beef nutrition per 100 gram

  • Protein 26.1
  • Calorie 217
  • Fats 11.8

It’s a great option for building muscles and a perfect post-workout meal, so you won’t have to worry about what to eat.

10. Cheese

Cheese is a food that contains a lot of protein and is good for everyone. It has calcium, protein, and healthy fats.

Athletes and people who exercise like to eat cheese because it can help them with weight loss and building muscles.

Cheese Nutrition per 100 gram

  • Protein 6
  • Calorie 85
  • Fats 34.9

It’s best to avoid fake cheese and choose cottage cheese or low-fat mozzarella instead.

After exercising, eating cheese is a good idea.

11. Whey Protein – High Protein Food for Muscle Building

High-protein food for muscle building

The easiest and most high-quality source of protein is Whey protein. It’s easily found in stores, simple to digest, and drinking a protein shake is beneficial for weight loss and building muscles.

Whey protein benefits

  • Quality & easily absorbed
  • Improved muscle growth
  • Reduce inflammation
  • Excellent source of high-quality protein

People with kidney disease should be cautious about consuming whey protein.


There are a lot more food that contains high protein food for muscle building:-

  • Peanut Butter
  • Broccoli
  • Soybeans
  • Lamb
  • Cheese

These foods can assist in weight loss by speeding up your metabolism and encouraging muscle growth. Eating protein can reduce feelings of hunger and appetite.

Including some protein in every meal can be very beneficial for you.

Always remember to eat mindfully.

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