Protein supplements or protein-rich foods are a great way to build muscle mass, support weight loss, and help lean gaining.

But instead, go with protein food, people eat something that they were craving.

People tend to eat to satisfy their appetite, but that’s not the best way to get healthy life.

I often found people seek a protein supplement rather than look out for their eating habits. However, protein supplements are a great approach to maintaining a healthy lifestyle and fulfilling protein requirements, but protein supplement prices touch the sky. Still, there are so many alternatives of protein that are equal to a scoop of protein.

In the guide, I confronted some best protein-rich foods worth eating to support weight loss, increase muscle mass, and more.

Let’s get started,

Protein Rich Food
Protein Rich Food

1. Eggs

Eggs are rich in protein and low in calories. Eating eggs can be beneficial for both losing weight or building muscles.

The boiled eggs are a good source of protein and can support weight loss. The protein content in eggs assists in filling the appetite and reduce hunger.

Egg nutrition value per 1

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

Adding eggs to your diet can be the smartest thing when losing weight or muscle building.

Let suppose, While eating five boiled eggs, try not to eat the yellow part from four eggs; the same principle goes with a scramble Omelette.

2. Chicken Breast

One of the most popular protein-rich food, 100 grams of chicken breast is approximately equal to the one scoop of protein supplement.

Usually, lots of people eat this when dieting or building muscle.

Also, chicken breast is an excellent source of amino acid.

Some of the benefit 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

Boiled chicken breast is exceptionally profitable; the making of it also very simple. Besides this, it is more appetizing when you are eating with your favorite low-calorie sauce.

3. Salmon

Salmon fish is the supporting pillar for those who are losing weight and building muscles. Fish like salmon can boost your metabolic rate and also keep your appetite controlled.

Salmon is rich in omega-3 fatty acids.

Benefits of salmon

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

Salmon nutrition value per 100 gram

  • Protein 26
  • Calorie 170
  • Fats 6

Salmon stands on top if we talk about the healthiest food on the planet. Salmon is reasonably a more suited muscle-building protein than other low-fat fishes.

4. Oats – A Great Protein Rich Food

One of the super healthy protein-rich foods for breakfast. Easy to make and also very cheap. Oats are low-calorie food and highly nutritious.

Oats contain a combination of proteins, carbs, fibers, minerals, and vitamins.

It comes with some profound health benefits, too, like weight loss, muscle building.

Oats Nutrition value per 100 gram

  • Protein 13.15
  • Calorie 389
  • Fats 6.52

Plain Oatmeal in breakfast can be super healthy for you, and it is also very filling.

Many flavored oats are not worth it; try to always go with raw oats. Raw oats are wholesome and safe to eat.

5. Tofu

A top source of protein-rich food and hold all nine essential amino acids.

Our body required protein and calcium, which tofu can fulfill.

Tofu benefit related to fitness

  • Promote weight loss
  • Prevent obesity
  • Promote bone health
  • May helps in building muscles

Tofu Nutrition per 100 gram

  • Protein 8
  • Calorie 76
  • Fats 4

There is no harm by eating tofu every day, so eat tofu regularly and answer your belly fat goodbye.

Tofu helps all age groups, whether eaten by kids or by adults.

6. Regular milk or Soy Milk

Milk is the highest content of calcium and protein.

Calcium helps develop bones, and protein helps build muscle; milk also feels energetic, upbeat, stronger, and more.

Regular milk or soy milk can boost metabolism, encourage weight loss faster in more healthy ways, and increase your fullness 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

Studies suggest if you are looking for weight loss or build muscles, the best time to drink milk is after the workout.

Or you can drink milk at night, which can be helping you to sleep better.

7. Low-fat Yogurt

Low-fat yogurt is all to curb your hunger. Yogurt has a protein content that reduces appetite, promotes a feeling of fullness, boosts metabolism, and can build muscles.

Adding yogurt to your breakfast is suitable for those trying to lose weight.

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 rich source of protein with minimum calories. It helps you to lose weight faster.

If you do not like plain yogurt, you can add some fruits like berries, grapes, cherries.

8. Legumes

One of the foods that are known as a good alternative 

Legumes are rich in protein, and fiber is beneficial for muscle growth and weight loss.

Some legumes example:

  • Beans
  • Peas
  • Lentils
  • Chickpeas

Chickpeas nutrition per 100 gram

  • Protein 14.1
  • Calorie 269
  • Fats 2.59

Legumes are very cheap, easy to make, and also keep your appetite full for longer.

Legumes are accessible and readily available; the best time to consume legumes is after the workout.

9. Beef – A Delicious Protein Rich Food

Beef is a super source of protein.

This meat contains nine essential amino acids that good for muscle building.

Beef is a rich source of high-quality protein, minerals, and several nutrients.

Red meat like beef can 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

A powerhouse for muscle building. And a post-workout meal, so you don’t think twice about “what to eat.”

10. Cheese

A protein-rich food for everyone. Cheese is riched in calcium, protein, and healthy fats.

Athletes and people who exercise use to eat cheese as much as they want. Eating cheese can be much beneficial in losing weight and muscle building.

Cheese Nutrition per 100 gram

  • Protein 6
  • Calorie 85
  • Fats 34.9

Avoid fake cheese. Only go with cottage cheese and low-fat mozzarella cheese.

After a workout, eating cheese is excellent.

11. Whey Protein

Easiest yet quality protein-rich source.

Whey protein is the best way to get protein. Readily available, easy to digest, and a Drinking protein shake are very good for losing weight and muscle building.

Whey protein benefits

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

Whey protein may not be suitable for people with kidney disease.


There are a lot more food like

  • Peanut Butter
  • Broccoli
  • Soybeans
  • lamb
  • Cheese

These foods can also help you in losing weight by boost metabolism and promotes muscle growth. Eating protein reduces appetite and hunger levels.

Eating some quantity of protein in every meal can be very helpful for you.

Always eat mindfully.

Also Read: Top Best Low-Carb Diet Foods for Weight Loss

Thank you

Comments are closed.

Ads Blocker Image Powered by Code Help Pro

Ads Blocker Detected!!!

We have detected that you are using extensions to block ads. Please support us by disabling these ads blocker.

Powered By
Best Wordpress Adblock Detecting Plugin | CHP Adblock