Building muscle isn’t just about what you lift—it’s about what you eat. Protein is the foundation of strength, recovery, and growth, and the right foods can make all the difference. This list brings together my favorite protein-packed powerhouses—nut...
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Plant based
Meat based
Plant based
Taste takes some getting used to but plenty of health benefits. 20 g of protein per one 7 ounce container.
Greek Yogurt
I enjoy a handful in the morning and throughout the day. 6 g of protein per ounce.
Almonds
Soybeans that also have antioxidants, iron and calcium. 18 g of protein per cup.
Edamame
Amazing source for plant based protein. These are perfect for a salad or quick meal. 14.5 g of protein per cup.
Chickpeas
Great to snack on throughout the day. 7 g of protein per ounce.
Peanuts
Contains all nine essential amino acids! 8 g of protein per cup.
Quinoa
Very filling and contains a good source of fiber. 18 g of protein per cup.
Lentils
Meat based
My go to post-workout food! 27 g of protein per half of a chicken breast.
Chicken Breast
Another post workout staple. 25 g of protein per 3 ounces.
Beef
I have them for breakfast every morning. 6 g of protein per one large egg.
Eggs
I always have a cold protein shake after working out. It’s refreshing and helps muscle recovery. 15 g of protein per scoop.
Protein Shake
Goes great with meals and snacks. 28 g of protein per cup.
Cottage Cheese
Tastes great. Contains omega-3 fatty acids. 25 g of protein per 100 grams.
Salmon
Light but filling. A good source of B vitamins. 20 g of protein per 100 grams.
Sliced Turkey
I have tuna about once a week. A good source of heart-healthy unsaturated fatty acids. 25 g of protein per 3 ounces.
