Whether you"re paleo, vegan, or counting macros, everybody needs protein. Construct muscle, control hunger, and also banish taste-bud boredom through the critical list the high-protein foodstuffs for every diets.

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2. Greek yogurt - 23 g every 8 oz.

3. Cottage cheese - 14 g per 1/2 cup

4. Swiss cheese - 8 g every oz.

5. 2% milk - 8 g every cup


6. Whey or casein protein powder - 24-30 g per scoop

7. RTD protein drinks - 16-20 g per cup

8. Frozen Greek yogurt - 6 g every 1/2 cup

Don"t want to bother with powders? Slam a ready-to-drink (RTD) protein shake post-workout, toss it, and get on v your life.


High-Protein Seafood

9. Chunk light tuna - 22 g per 3 oz.

Canned irradiate tuna or "skipjack" offers high protein, omega-3s, and also lower mercury than an ext expensive albacore tuna. Friend can additionally get plenty of micronutrients like iron, B6, selenium, and iodine. Make in a sandwich, a salad, or together a creamy tuna dip.

10. Yellowfin tuna - 25 g every 3 oz.


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14. Tilapia - 21 g every 3 oz.

15. Anchovies - 24 g per 3 oz.

16. Sardines - 21 g per 3 oz.

High-Protein Meats

17. Chicken breast - 24 g every 3 oz.


Chicken breast may be among the most versatile proteins in enhancement to being among the most popular. It"s low-carb, low-fat, and also high in protein, and also offers a wide selection of vitamins as well as iron and also zinc. Bored v the very same old bird? shot these grilled chicken and lemon skewers and prepare to love chicken again!

18. Steak - 23 g per 3 oz.

19. Floor beef - 18 g every 3 oz.

20. Pork chops - 26 g per 3 oz.

21. Turkey breast - 24 g every 3 oz.


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24. Roast beef - 18 g every 3 oz.

25. Canadian bacon - 15 g every 3 oz.

26. Chorizo - 21 g per 3 oz.

27. Pepperoni - 18 g every 3 oz.

28. Roasted turkey breast - 18 g per 3 oz.

29. Beef jerky - 13 g every 1 oz.

Plant-Based Protein

30. Peanut Butter - 8 g per 2 tbsp


Peanut butter has actually it all: protein, healthy fats, and also incredible taste. That"s why registered dietician Douglas Kalman, Ph.D., says nut butter are vital tool because that weight obtain in priziv.org"s Foundations of Fitness Nutrition videos series. Just one peanut butter sandwich has a full of 15 grams of protein once paired with 2 slices the whole-wheat bread. Simply two of these peanut butter protein fall will get you the exact same amount—but you"re not going to avoid at two!

31. Quinoa - 8 g per cup

Bonus cite goes to this particle that contains all 9 crucial amino acids, making it a complete protein! That"s hardly all, though. The also has 5 grams of fiber per cup and also a solid amount of minerals like manganese, magnesium, and phosphorous. Girlfriend may be surprised to find out that it makes a fantastic chili, as well!


32. Navy beans - 20 g per cup

33. Lentils - 13 g every 1/4 cup

34. Mixed nuts - 6 g every 2 oz.

35. Bean chips - 4 g every 1 oz.


36. Tofu - 12 g per 3 oz.

37. Edamame - 8 g every 1/2 cup

38. Green peas - 8 g every cup

39. Wheat germ - 6 g every 1 oz.

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40. Soba noodles - 12 g per 3 oz.

The ideal plant-based proteins mix resources for a finish amino acid profile. This is serious nutrition for severe results!


Matthew Kadey, MS, RD

Matthew Kadey, MSc., is a registered dietitian based in Waterloo, Ontario, Canada. He works permanent as a freelance nutrition writer...