The 10 High Protein Foods, fruits, & snacks for Building Muscle

The 10 High Protein Foods, fruits, & snacks for Building Muscle

In today’s modern era, there are numerous people all around the globe who simply want to shift to a protein-based diet. Some just want to increase the percentage of protein consumption per day. However, it isn't so easy to decide which items to keep in the diet and which to strike off, especially if you are a vegetarian or vegan. 

In this article, we will see some of the best highest protein foods that you can include in your diet plan to make it more interesting and enrich the protein percentage in the diet.

Why are good high protein foods Important in Any Diet Plan?

You need to include high-protein fruits and other food items in your diet plan to improve your health and enhance your overall well-being. Firstly, you need to understand that protein plays a key component in building your body's muscles, tissues, and more.

If you are a sports enthusiast or are into rigorous physical activity, then the consumption of proteins can be really important for your diet. Let’s check out the top 10 food items that you must include in your protein-rich diet.

1) Eggs

The top item on our list of high protein sources is none other than eggs. If you are a non-vegetarian, then this should be present in your daily diet chart. Eggs contain a lot of proteins, healthy fats, vitamins (B), choline, and amino acids.  These amino acids become particularly helpful if you are planning to muscle gain through your diet. The vitamin B present in eggs gives you energy and helps you to stay fit and active.

2) Milk

Next on our list of good high protein foods, is milk. If you like consuming dairy products, you should increase the percentage of milk in your diet. These dairy foods are packed with lots of vitamins, proteins, and calcium. They help to build your bones and keep them strong in the long run.

If you are having a kid and want to increase the protein percentage in your diet, try out chocolate milk. This works wonders for kids, as they consume it lovingly! The carbohydrates and proteins work together and make your kid feel energetic.

Milk contains casein proteins, which have recovery effects and are highly recommended for patients.

3) Salmon

Next comes salmon, a high-quality protein food. For overall health improvement, this can be a great addition to your diet plan. You will be surprised to learn that a 3-ounce salmon can contain more than 17 grams of protein! Not only this, Salmons are rich in omega-3 fatty acids, Vitamin B, etc. You should try out some of the comforting salmon recipes in your lunch.

4) Cottage Cheese

Many researchers have concluded that cottage cheese is a healthy source of protein and, in fact, one of the highest protein foods per gram. This is a type of cheese that is low in fat, yet high in protein, making it perfect for diet-conscious athletes.  Other than that, cottage cheese is filled with healthy nutrients like riboflavin, phosphorus, Calcium, Vitamin B12, etc. 

If you don’t like the flavour of Cottage cheese, you can definitely give it a try to other cheese types like Mozzarella Cheese, Cheddar Cheese, etc. The best part is to keep alternating these cheeses in your daily consumption, and you will always relish the flavour of these.

5) Beans

Next on our list of high-quality protein foods is a vegetable - beans for the vegan people. You should include fresh beans in your diet on a daily basis. You can try out any of the available varieties, like pinto beans, black beans, or kidney beans. 

All of them can help you build lean muscle. If you consume one cup of beans every day, you are indirectly adding 15 grams of protein to your diet. 

Not only this, beans are enriched with other nutrients like Fiber, Vitamin B, Phosphorus, Magnesium, Iron, etc. They can be helpful for long-term health goals and disease reduction.

6) Lentils

Next, try to keep lentils an integral part of your daily diet. These plant-based highest protein foods can be a rich source of protein for vegetarians. Moreover, they contain lots of fibre, Potassium, Iron, Manganese, Copper, etc. 

The best part about lentils is that the time to prepare them is very short and easy. You can easily keep this in your daily diet. If you consume lentils and legumes on a regular basis, the chances of heart disease or fatty liver disease will decrease a lot.

7) Peanut Butter

This is a favourite alternative for many people. The tasty peanut butter comprises healthy fats, proteins, carbohydrates, etc. 

For a weight gain diet, this is a recommended food item that you should include. One peanut butter sandwich contains 15 grams of protein (including the 2 whole-wheat bread slices). 

8) Guava

Next on the list of highest protein foods, we have kept a fruit for you all - Guava. It is a delectable tropical fruit that carries a few hidden health gifts with it. Each cup of guava can give you around 2 grams of protein, which helps the growth and repair of the muscles. 

Guava is rich not only in Vitamin C, which helps us boost our immune system but also in fibre, which helps to maintain good digestion. Its sweet and sour flavour attracts everyone because it not only enhances the taste but also provides much-needed nutrition.

9) Tofu and Tempeh

You should try out the delicious tofu and tempeh. They are made from soybeans, another rich source of protein.  They offer high proteins, and fibre and are low in fats and calories, If you want to increase proteins while not gaining any extra weight, these can be your best go-to items.

10) Avocado

Avocado is a smooth and one of the richest fruits in terms of nutrition, as well as tastes amazing. An average avocado has about 3 grams of protein, which can boost muscle mass and improve its strength.

Nevertheless, avocados contain more useful fats, and these are mostly monounsaturated fats that are good for the heart. Moreover, they are also a source of some vitamins, such as folate, potassium, and vitamin K that help maintain good health. Adding avocados to your diet gives you not only tasty meals but also vital nutrients for a life full of health.

Final Words

So, keep this exciting list of high protein sources in mind and try out the tasty protein-rich dishes for a better lifestyle. 

Maintain variety in your diet to ensure there is no monotony in your food habits. Study the nutritional benefits of the food items you are consuming daily for better health. Rest assured, if you follow these simple tips and techniques your overall wellbeing will boost immensely.


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