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

The best real-world examples of high-protein foods for muscle gain

When you think about examples of high-protein foods for muscle gain, you probably picture chicken and protein shakes. Fair. But if that’s all you eat, you’ll get bored fast and probably under-fuel without realizing it.

Let’s start with the foods that consistently show up in the diets of athletes, bodybuilders, and serious lifters. These are not theoretical suggestions — these are real examples people actually use to hit their protein targets day after day.

• Skinless chicken breast – About 26–31 grams of protein per 4-ounce cooked serving, very low in fat, easy to batch cook.
• Lean ground beef (90–95% lean) – Roughly 22–26 grams per 4-ounce cooked serving, plus iron, zinc, and B12.
• Whole eggs and egg whites – One large egg has ~6 grams of protein; a cup of egg whites adds 25+ grams with almost no fat.
• Greek yogurt and skyr – Typically 17–20 grams of protein per 6–7 ounces, plus calcium and probiotics.
• Cottage cheese (low-fat or 2%) – Around 24–28 grams of protein per cup, slow-digesting casein that’s great before bed.
• Salmon, tuna, and other fish – 20–25 grams per 4-ounce serving, plus heart-friendly fats (especially from salmon).
• Tofu, tempeh, and edamame – Plant-based standouts, typically 15–20 grams per 3–4 ounces.
• Whey and plant-based protein powders – 20–30 grams per scoop, fast and convenient around workouts.

These are the backbone foods you’ll see over and over whenever people share examples of high-protein foods for muscle gain that actually work in the real world.

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

Animal proteins tend to be “complete” — they contain all nine essential amino acids in good proportions. That’s helpful for building muscle, especially the amino acid leucine, which triggers muscle protein synthesis.

Chicken, turkey, and other lean poultry

If you asked strength coaches for the best examples of high-protein foods for muscle gain, chicken breast would be on almost every list. Four ounces of cooked, skinless chicken breast typically delivers around 26–31 grams of protein with very little fat or carbs.

Turkey breast is similar: lean, high in protein, and easy to slice into sandwiches, wraps, or salads. Ground turkey (93–99% lean) gives you a more flexible option for tacos, burgers, and meal-prep bowls.

How to use them:

• Grill or bake a large batch of chicken breast on Sunday, slice it, and keep it in the fridge for quick meals.
• Swap higher-fat ground beef for lean ground turkey in chili or pasta sauce to keep protein high and calories lower.

Beef and other red meat

Lean beef is another example of high-protein food for muscle gain that brings more than just protein. A 4-ounce serving of 90–95% lean ground beef or sirloin steak usually has 22–26 grams of protein, plus iron, zinc, and vitamin B12 — all important for energy and recovery.

If you’re training hard and trying to grow, a few servings of lean red meat per week can support strength and power, as long as your overall saturated fat intake stays reasonable.

Smart ways to use beef:

• Use lean ground beef in burrito bowls with rice and beans for a high-protein, high-carb post-workout meal.
• Slice sirloin steak thinly for stir-fries with vegetables and noodles.

Eggs: whole eggs and egg whites

Whole eggs are one of the most efficient examples of high-protein foods for muscle gain. One large egg has about 6 grams of protein, plus healthy fats, choline (good for brain and nerve function), and fat-soluble vitamins.

Egg whites are almost pure protein — roughly 3.5 grams per egg white, or about 25–27 grams per cup. Many lifters mix whole eggs with extra egg whites to get a bigger protein hit without too many calories.

Practical ideas:

• Make a three-egg omelet plus 3–4 egg whites, and you’re looking at 30+ grams of protein to start your day.
• Hard-boil a dozen eggs and keep them in the fridge as grab-and-go snacks.

Fish and seafood

Fish is massively underrated in lists of examples of high-protein foods for muscle gain. A typical 4-ounce cooked portion of fish like cod, tilapia, or tuna has around 20–25 grams of protein.

Fatty fish like salmon and trout also provide omega-3 fats, which are linked to heart health and may support recovery and inflammation control. The National Institutes of Health notes that omega-3s can play a role in cardiovascular and brain health, which matters when you’re training hard (NIH fact sheet).

Easy wins:

• Keep canned tuna or salmon in the pantry for quick sandwiches or rice bowls.
• Bake a tray of salmon fillets with vegetables for a high-protein, high-omega-3 dinner.

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

Dairy is having a bit of a comeback in the sports nutrition world, especially higher-protein options.

Greek yogurt and skyr

If you want high protein with minimal effort, Greek yogurt belongs near the top of your best examples of high-protein foods for muscle gain list. A 6–7 ounce container of nonfat Greek yogurt usually contains 17–20 grams of protein. Icelandic-style skyr is similar — thick, tangy, and protein-dense.

These foods are rich in casein and whey, both high-quality dairy proteins. Casein digests more slowly, which can help keep you full and feed your muscles over several hours.

How to use Greek yogurt or skyr:

• Stir in berries and a handful of granola for a 25–30 gram protein snack.
• Use as a high-protein base for smoothies instead of fruit juice.

Cottage cheese

Cottage cheese is a classic bodybuilding staple for a reason. One cup of low-fat cottage cheese usually provides 24–28 grams of protein. It’s mostly casein, making it popular as a pre-bed snack to support overnight muscle repair.

Simple uses:

• Eat cottage cheese with fruit and a drizzle of honey.
• Mix it into savory bowls with tomatoes, cucumbers, and olive oil.

For people who tolerate dairy well, these are some of the most convenient examples of high-protein foods for muscle gain you can keep in your fridge.

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

You can absolutely build muscle on a plant-based or mostly plant-based diet. You just have to be a bit more intentional about mixing protein sources.

Soy foods: tofu, tempeh, and edamame

Soy is one of the few plant proteins considered “complete” on its own. That’s why tofu, tempeh, and edamame are standout examples of high-protein foods for muscle gain in vegan and vegetarian diets.

Typical protein amounts:

• Firm tofu: around 14–20 grams per 3.5–4 ounces
• Tempeh: roughly 18–20 grams per 3.5–4 ounces
• Shelled edamame: about 17 grams per cup (cooked)

How to use soy for muscle gain:

• Stir-fry tofu or tempeh with rice and vegetables.
• Snack on edamame with sea salt instead of chips.

Current research from groups like the Academy of Nutrition and Dietetics supports soy as a safe, effective protein source for athletes when used as part of a balanced diet (AND position paper).

Lentils, beans, and chickpeas

Lentils and beans are slightly lower in protein per gram than animal foods, but they still belong in any modern list of examples of high-protein foods for muscle gain — especially when combined with grains.

Typical protein content:

• Cooked lentils: about 18 grams per cup
• Black beans, kidney beans, pinto beans: roughly 14–16 grams per cup
• Chickpeas: around 14–15 grams per cup

They also bring fiber and carbs, which help fuel training and keep digestion moving.

Smart combinations:

• Lentils with rice or quinoa for a complete amino acid profile.
• Bean and cheese burritos for a high-protein, budget-friendly meal.

High-protein grains and seeds

Grains and seeds are often overlooked, but they can add meaningful protein on top of your main sources.

Useful examples:

• Quinoa – about 8 grams of protein per cooked cup.
• Farro – around 14 grams per cooked cup.
• Chia seeds – roughly 4–5 grams per 2 tablespoons.
• Hemp seeds – about 10 grams per 3 tablespoons.

You wouldn’t rely on these alone, but they can help you inch toward your daily target while adding texture and nutrients.

Protein powders as supporting examples of high-protein foods for muscle gain

Strictly speaking, powders are supplements, not foods. But for athletes and lifters, they’re still practical examples of high-protein options for muscle gain that support — not replace — real meals.

Whey protein

Whey is fast-digesting and high in leucine, which makes it a favorite around workouts. A typical scoop provides 20–25 grams of protein. Research summarized by organizations like the National Institutes of Health suggests that whey supports muscle protein synthesis when combined with resistance training and enough total calories (NIH: Dietary Protein and Muscle Mass).

Casein protein

Casein digests more slowly, so some athletes use it at night or between meals. It’s another example of a high-quality protein source that can help you hit your daily intake without having to cook.

Plant-based protein blends

Modern plant-based powders (often pea, rice, and/or hemp blends) have improved a lot. Many now match whey in total protein per scoop and offer a good amino acid profile. These are useful examples of high-protein foods for muscle gain for people who avoid dairy or prefer vegan options.

Practical tip: Think of powders as a way to fill gaps, not as your main protein source. If you’re consistently under your target, one or two scoops per day can make the math work.

How much protein do you actually need to build muscle?

Listing examples of high-protein foods for muscle gain is only half the story. You also need to know how much protein you’re aiming for.

Research in sports nutrition generally points to a range of about 0.7–1.0 grams of protein per pound of body weight per day (roughly 1.6–2.2 grams per kilogram) for people doing regular resistance training and trying to build muscle. The International Society of Sports Nutrition and other groups tend to land in this range for lifters and athletes.

A simple breakdown:

• If you weigh 150 pounds and lift regularly, a target of 110–150 grams per day is reasonable.
• If you weigh 200 pounds, a target of 140–200 grams per day makes sense.

You don’t need to obsess over hitting the exact number every day. Instead, use the examples of high-protein foods for muscle gain in this article to build meals that each deliver 25–40 grams of protein. Do that 3–5 times per day and you’ll usually land in the right ballpark.

Turning these examples into real meals

Knowing the best examples of high-protein foods for muscle gain is helpful, but the real win is turning them into simple meals you can repeat.

Here are a few sample combinations that show how easily you can reach 30–40 grams of protein without anything fancy:

• Breakfast:

  • 3 whole eggs + 3 egg whites scrambled with veggies
  • Side of Greek yogurt
  • Total: roughly 40–45 grams of protein

• Lunch:

  • 4–5 ounces of grilled chicken breast
  • 1 cup cooked quinoa
  • Mixed greens with olive oil
  • Total: about 40–45 grams of protein

• Dinner:

  • 4–5 ounces of salmon
  • 1 cup lentils or beans
  • Roasted vegetables
  • Total: around 35–40 grams of protein

• Snack or post-workout:

  • 1 scoop whey or plant-based protein (20–25 grams)
  • 6 ounces Greek yogurt or 1 cup cottage cheese
  • Total: 40–45 grams of protein

Each of these meals is built around real, accessible examples of high-protein foods for muscle gain, not obscure superfoods.

FAQ: examples of high-protein foods for muscle gain

What are the best examples of high-protein foods for muscle gain if I’m short on time?
Greek yogurt, cottage cheese, canned tuna, rotisserie chicken, and protein shakes are your fastest options. All of them can deliver 20–30 grams of protein with almost no prep.

Can you give an example of a full day of high-protein eating for muscle gain?
Yes. For a 180-pound lifter aiming for around 150–170 grams of protein:

• Breakfast: Eggs + egg whites + Greek yogurt (40–45 g)
• Lunch: Chicken breast, rice, and veggies (35–40 g)
• Snack: Cottage cheese with fruit (25–30 g)
• Dinner: Salmon with lentils and vegetables (35–40 g)
• Optional shake: Whey or plant-based protein (20–25 g)
  This day uses simple, realistic examples of high-protein foods for muscle gain that many people already eat.

What are some plant-based examples of high-protein foods for muscle gain?
Firm tofu, tempeh, edamame, lentils, black beans, chickpeas, and plant-based protein powders are your core options. Combine them with grains like rice or quinoa to round out the amino acid profile.

Are high-protein diets safe for healthy people?
For healthy individuals with normal kidney function, higher protein intakes within the ranges athletes use are generally considered safe. Organizations like the Mayo Clinic and NIH note that hydration, balanced nutrition, and medical oversight for people with existing kidney issues are important. If you have kidney disease or other medical conditions, talk with a healthcare professional before significantly increasing protein.

Do I need supplements, or can I rely only on food?
You can absolutely hit your protein targets using only food by leaning on the examples of high-protein foods for muscle gain listed here — especially poultry, eggs, dairy, fish, and legumes. Protein powders are just a convenience tool when you’re busy or not very hungry, not a requirement.