The best examples of high-protein foods for muscle gain

Real-world examples of high-protein foods for muscle gain

Let’s start with what you came for: real, concrete examples of high-protein foods for muscle gain that actually show up in normal kitchens. You’ll see a mix of animal and plant options so you can build a plate that fits your lifestyle.

Some of the best examples include:

• Eggs and egg whites
• Chicken breast and turkey
• Greek yogurt and skyr
• Cottage cheese
• Lean beef
• Fish like salmon and tuna
• Tofu, tempeh, and edamame
• Lentils, beans, and chickpeas
• High-protein dairy and plant milks
• Protein powders (whey, casein, and plant-based)

We’ll unpack each category with practical ways to use them for muscle gain, not just in theory but in actual breakfasts, lunches, dinners, and snacks.

Animal-based examples of high-protein foods for muscle gain

Animal proteins tend to be rich in all the amino acids your muscles need, especially leucine, which is strongly tied to muscle protein synthesis. Here are some of the best examples of high-protein foods for muscle gain from animal sources.

Eggs and egg whites

Eggs are a classic for a reason. One large egg has about 6–7 grams of protein. The yolk also brings vitamins, minerals, and healthy fats.

If you’re watching calories but still want a lot of protein, egg whites help you bump up the numbers without much fat. A simple muscle-building breakfast might look like:

• 2 whole eggs scrambled with 3 egg whites
• A side of whole-grain toast
• Some fruit

That gets you roughly 25–30 grams of protein without feeling like you’re eating “diet food.”

Research from the U.S. Department of Agriculture (USDA) nutrient database confirms that eggs are one of the most protein-dense foods per calorie for breakfast eaters (see: https://fdc.nal.usda.gov/).

Chicken breast and turkey

Skinless chicken breast is one of the most famous examples of high-protein foods for muscle gain, and yes, it’s popular for a reason. A 4-ounce (about 113 g) cooked portion of chicken breast often delivers around 25–30 grams of protein.

Turkey breast is similar in protein content, and both can be batch-cooked for the week. Think:

• Grilled chicken breast over rice and veggies
• Shredded turkey in tacos with beans and salsa
• Chicken stir-fry with frozen mixed vegetables and soy sauce

If you’re bored of plain grilled chicken, marinate it, shred it, or toss it into soups and stews. The protein stays the same; your boredom doesn’t.

Lean beef

Lean beef (like 90% lean ground beef, sirloin, or top round) gives you about 22–26 grams of protein per 4-ounce cooked serving, plus iron, zinc, and vitamin B12—nutrients that support energy and recovery.

For muscle gain, lean beef can be:

• Burger patties served on whole-grain buns
• Ground beef in chili with beans
• Steak strips in fajitas with peppers and onions

The Harvard T.H. Chan School of Public Health notes that lean, unprocessed red meat in moderate amounts can be part of a healthy pattern, especially when balanced with plenty of plants (https://www.hsph.harvard.edu/nutritionsource/).

Fish and seafood (salmon, tuna, shrimp)

Fish is another strong example of high-protein foods for muscle gain, with bonus omega-3 fats that may support muscle recovery and heart health.

• Salmon: Around 22–25 grams of protein per 4-ounce cooked portion
• Tuna (canned in water): About 20–25 grams per 3–4 ounces
• Shrimp: Roughly 18–20 grams per 4-ounce serving

Fast, muscle-friendly meals:

• Canned tuna mixed with Greek yogurt and mustard on whole-grain crackers
• Baked salmon with potatoes and broccoli
• Shrimp stir-fry over brown rice

The National Institutes of Health (NIH) highlights fish as a nutrient-dense protein source, especially for its omega-3 content (https://ods.od.nih.gov/).

Dairy: Greek yogurt, skyr, cottage cheese, and milk

Dairy gives you high-quality protein plus calcium for bone health (important if you’re lifting heavy).

Some of the best examples of high-protein foods for muscle gain in the dairy aisle are:

• Greek yogurt (nonfat or low-fat): Around 15–20 grams of protein per ¾–1 cup
• Skyr (Icelandic yogurt): Similar to Greek yogurt, often 15–20+ grams per serving
• Cottage cheese: About 13–15 grams per ½ cup
• Cow’s milk: About 8 grams per cup

Easy ways to use them:

• Greek yogurt bowl with berries and granola
• Cottage cheese with pineapple or tomatoes and pepper
• Skyr as a high-protein base for smoothies

The Mayo Clinic notes that low-fat dairy can be a helpful protein source in balanced diets, especially for active individuals (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating).

Protein powders (whey, casein, and plant-based)

While whole foods should be your foundation, protein powders are convenient examples of high-protein foods for muscle gain when life gets busy.

• Whey protein: Fast-digesting, great post-workout; usually 20–25 grams per scoop
• Casein protein: Slower-digesting, popular before bed
• Plant-based blends (pea, rice, hemp, soy): Often 20+ grams per scoop when blended

A simple shake with protein powder, milk or fortified soy milk, frozen fruit, and peanut butter can easily hit 30+ grams of protein and support your daily muscle-building goals.

Plant-based examples of high-protein foods for muscle gain

You can absolutely build muscle on a plant-forward or fully plant-based diet. You just need to be a bit more intentional about mixing protein sources and hitting your totals.

Here are some of the best plant-based examples of high-protein foods for muscle gain.

Tofu, tempeh, and edamame

Soy foods are powerhouses for muscle-building:

• Tofu: Around 10–15 grams of protein per 3–4 ounces, depending on firmness
• Tempeh: Often 15–20 grams per 3–4 ounces
• Edamame (soybeans): About 17 grams per cooked cup

Practical ideas:

• Stir-fried tofu with vegetables and rice
• Tempeh tacos with salsa and avocado
• Steamed edamame with sea salt as a snack

Soy protein is considered “complete,” meaning it contains all the amino acids your muscles need. That makes it one of the best examples of plant-based high-protein foods for muscle gain.

Lentils, beans, and chickpeas

Beans and lentils bring both protein and fiber, which helps with fullness and digestion.

Typical protein amounts per cooked cup:

• Lentils: About 18 grams
• Black beans: Around 15 grams
• Chickpeas: Around 14–15 grams

These are great in:

• Lentil soups or stews
• Chickpea curry over rice
• Black bean burrito bowls with veggies and avocado

Pair beans with grains (like rice, quinoa, or whole-wheat tortillas) throughout the day and you’ll easily cover your amino acid needs.

High-protein whole grains and wraps

Grains aren’t as protein-dense as meat or tofu, but some are surprisingly helpful when you’re trying to increase your total intake.

Examples include:

• Quinoa: About 8 grams of protein per cooked cup
• Farro: Roughly 6–7 grams per cooked cup
• High-protein wraps or breads (often boosted with pea or wheat protein): 8–12 grams per wrap or 2 slices

These work well as the base for:

• Breakfast burritos with eggs or tofu
• Turkey or hummus wraps
• Grain bowls with beans, veggies, and a protein topping

Nuts, seeds, and nut butters

Nuts and seeds are more calorie-dense than protein-dense, but they’re still helpful, especially when you’re trying to eat enough to gain muscle.

Approximate protein per 2 tablespoons:

• Peanut butter: 7–8 grams
• Almond butter: 6–7 grams
• Chia seeds: 4–5 grams
• Hemp seeds: 6–7 grams

These are great add-ons to increase protein:

• Stir into oatmeal or yogurt
• Blend into smoothies
• Spread on toast or apple slices

How much protein do you actually need for muscle gain?

Knowing examples of high-protein foods for muscle gain is one thing. Knowing how much you need per day is where it starts to click.

For people lifting weights or doing serious resistance training, many sports nutrition experts suggest about 0.7–1.0 grams of protein per pound of body weight per day (about 1.6–2.2 g/kg). So a 170-pound (77-kg) person might aim for roughly 120–170 grams of protein per day.

You don’t need to be perfect. Think of it like a range, not a strict rule.

The Academy of Nutrition and Dietetics and other organizations point out that higher protein intakes can support muscle maintenance and growth in active people, especially when combined with strength training (https://www.eatright.org/fitness/sports-and-performance).

Turning examples into meals: a simple high-protein day

Let’s pull all these examples of high-protein foods for muscle gain into a day that doesn’t feel like a bodybuilding contest prep.

Breakfast

• Scramble made with 2 eggs + 3 egg whites
• 1 slice whole-grain toast with peanut butter
• ½ cup Greek yogurt with berries

You’re already in the 35–40 gram protein range to start the day.

Lunch

• Bowl with 4 ounces grilled chicken breast
• 1 cup cooked quinoa
• Mixed veggies and a drizzle of olive oil

That’s another 35–40 grams of protein.

Snack

• 1 cup cottage cheese
• A handful of berries or sliced cucumber

You’re adding about 25 grams here.

Dinner

• 4 ounces baked salmon
• 1 cup lentils or a lentil salad
• Roasted vegetables

You’re likely closing the day with another 35–40 grams of protein.

This simple day uses several of the best examples of high-protein foods for muscle gain—chicken, eggs, Greek yogurt, cottage cheese, salmon, quinoa, and lentils—and easily lands you in the 130–150 gram protein range.

If you’re plant-based, swap the animal proteins for tofu, tempeh, beans, and plant-based protein powder, and you can still hit similar totals.

2024–2025 trends: newer high-protein options worth trying

The grocery shelves in 2024–2025 are packed with new examples of high-protein foods for muscle gain that didn’t exist a few years ago. A few worth checking out:

High-protein yogurts and skyr

Many brands now offer Greek-style yogurts and skyr with 15–25 grams of protein per single-serve cup, sometimes with less sugar and added fiber. These make great grab-and-go options when you don’t have time to cook.

High-protein snack foods

You’ll see more:

• Protein chips and crisps (often made from pea or whey protein)
• Protein bars with 15–20 grams of protein
• Ready-to-drink protein shakes in the refrigerated section

These can’t replace whole foods, but they’re convenient backups.

Fortified plant milks and yogurts

Many soy, pea, and sometimes oat milks now offer 8–10 grams of protein per cup, matching or approaching cow’s milk. Plant yogurts are also catching up, especially soy and pea-based versions.

These newer products expand the list of examples of high-protein foods for muscle gain, especially for people who are dairy-free or vegan.

Frequently asked questions about examples of high-protein foods for muscle gain

What are some quick snack examples of high-protein foods for muscle gain?

Some quick snack examples include Greek yogurt cups, cottage cheese with fruit, beef or turkey jerky, protein bars with at least 15 grams of protein, hard-boiled eggs, edamame, and protein shakes made with whey or soy milk. These are easy to keep at work, in your bag, or in the fridge for busy days.

What’s a good example of a high-protein breakfast for muscle gain?

A solid example of a high-protein breakfast is a veggie omelet made with eggs and egg whites, plus a side of Greek yogurt and fruit. Another option: overnight oats made with milk or fortified soy milk, protein powder, chia seeds, and peanut butter. Aim for at least 25–30 grams of protein in that first meal.

Are plant-based examples of high-protein foods for muscle gain as good as animal-based ones?

Yes, as long as you get enough total protein and mix your sources. Tofu, tempeh, edamame, lentils, beans, chickpeas, and plant-based protein powders are strong examples of high-protein foods for muscle gain on a plant-based diet. Combining different plant proteins across the day helps cover all your amino acid needs.

How many times per day should I eat high-protein foods for muscle gain?

Many lifters and athletes do well eating protein 3–5 times per day, with about 20–40 grams of protein at each meal or snack. That might look like three main meals plus one or two protein-rich snacks. Using several examples of high-protein foods for muscle gain spread across the day tends to support muscle growth better than loading all your protein at dinner.

Do I need protein shakes if I’m already eating a lot of high-protein foods?

You don’t need shakes if you can comfortably hit your protein targets with whole foods like eggs, meat, fish, dairy, tofu, and beans. Protein shakes are just a convenient example of a high-protein option when you’re short on time, not hungry for a full meal, or traveling.

The bottom line

You don’t build muscle with theory—you build it with consistent training and consistent protein. Having real, practical examples of high-protein foods for muscle gain makes that consistency a lot easier.

Stock your kitchen with a few reliable staples—chicken or tofu, Greek yogurt or skyr, cottage cheese, eggs, beans, lentils, and a protein powder you actually like. Mix and match them in simple meals, aim for a steady protein intake across the day, and let your training do the rest.

Muscle gain isn’t magic. It’s repetition—of workouts, of meals, and of small choices that add up over time.