High-protein foods: the best picks to build muscle
Protein is the macro that builds and protects muscle. Here are the best high-protein foods — for meat-eaters and plant-based eaters alike — and how much you actually need.
Hitting your protein target is the single most important nutrition habit for building muscle and losing fat without losing muscle. The good news: it is easy once you know which foods carry the most protein per bite.
How much you need
Research from Morton and colleagues points to 1.6 to 2.2 grams of protein per kilogram of bodyweight per day for trained lifters. For a 75 kg person that is roughly 120 to 165 g a day, spread across three to five meals.
Best animal sources
- Chicken or turkey breast: about 30 g protein per 100 g, very lean.
- White fish (cod, sea bass): around 20 to 23 g, almost no fat.
- Greek yogurt and skyr: 10 to 11 g per 100 g, great for snacks.
- Eggs and egg whites: a complete, cheap protein.
- Lean beef and salmon: protein plus useful fats and minerals.
Best plant-based sources
- Tofu and tempeh: 17 to 19 g per 100 g.
- Lentils, chickpeas and beans: 8 to 9 g per 100 g plus fibre.
- Edamame and soy: complete plant protein.
- A quality plant protein powder to top up the day.
Spread it out
You use protein best when it is distributed, not dumped into one meal. Aim for 30 to 50 g per meal across three to five meals — that gives your body repeated signals to build.
The takeaway
Pick a couple of staple proteins you enjoy, anchor each meal around one, and hitting 1.6 to 2.2 g per kg becomes automatic. That single habit covers most of the nutrition battle.