High-Protein Foods for Muscle Gain

1. Chicken Breast 🍗

A staple in every bodybuilder’s diet, chicken breast is lean, packed with protein, and incredibly versatile. Grill it, bake it, or toss it into a salad for a muscle-building meal.

Protein per 100g: ~31g

2. Eggs 🥚

Eggs are an excellent source of high-quality protein and healthy fats. The yolk contains important nutrients like Vitamin D and B12, which help with muscle recovery.

Protein per egg: ~6g

3. Greek Yogurt 🍦

Greek yogurt is rich in casein protein, which digests slowly, making it perfect for overnight muscle recovery. It also contains probiotics for better digestion.

Protein per 100g: ~10g

4. Cottage Cheese (Paneer) 🧀

A fantastic vegetarian protein source, paneer is rich in casein protein, keeping you full for longer while helping muscle repair and growth.

Protein per 100g: ~18g

5. Salmon 🐟

Not only is salmon packed with high-quality protein, but it also contains omega-3 fatty acids, which reduce inflammation and improve muscle function.

Protein per 100g: ~25g

6. Lentils (Dal) 🍛

A great plant-based protein source, lentils are loaded with fiber, iron, and slow-digesting carbs, making them ideal for sustained energy and muscle growth.

Protein per 100g (cooked): ~9g

7. Almonds & Peanuts 🥜

Nuts are an easy snack option, providing healthy fats, protein, and fiber. Almonds and peanuts are particularly great for muscle gain.

Protein per 100g: Almonds ~21g, Peanuts ~25g

8. Quinoa 🍚

Unlike most plant-based foods, quinoa is a complete protein, containing all nine essential amino acids. It’s also a great carb source for energy.

Protein per 100g (cooked): ~4g

9. Tofu 🍽️

A go-to for vegetarians, tofu is made from soybeans and is an excellent source of plant-based protein, along with essential amino acids.

Protein per 100g: ~8g

10. Milk 🥛

Dairy milk is an easy and affordable source of protein, calcium, and vitamins, making it an ideal post-workout recovery drink.