Help Build Lean Muscle With These High-Protein Foods

Protein puts your body into muscle-building high gear, especially key for when you pull back on calories. Here’s how to get more protein in your diet.

Chicken Breast

High-protein foods are essential for building muscle and a healthy weight loss. From vegan options, to grilled meals, these will keep you satiated and on your way to dropping lbs. (Photo: Sang An)

Chicken breast is a get-slim staple for good reason—a 3-ounce serving of the lean breast meat (about the size of a smartphone has 19 grams of protein for 100 calories. To avoid drying out chicken breasts during cooking, try quick methods like grilling or pan-searing, or simmer in tomato sauce to top whole-wheat pasta or grains.

Eggs

(Photo: Kana Okada)

One large egg has 6 grams of protein and just 38 calories. The whites contain most of the protein (11 grams in three whites), but the yolks contain key nutrients, so make a scramble with at least one whole egg to get the full benefits. Think beyond breakfast: A poached or fried egg can turn a bowl of grains and veggies into a satisfying dinner, and a hardboiled egg makes a convenient snack.

Dry Roasted Edamame

(Photo: Courtesy of SeapointFarms.com)

Keep this in your desk drawer for diet emergencies: A quarter cup of dry roasted edamame packs 14 grams of protein in 140 calories. Crunchy and salty, they’re the ideal snack in place of vending machine potato chips or pretzels during a long workday. Or try them in place of nuts in a trail mix or sprinkled on a salad to get crunch with fewer calories. One to try? Seapoint Farms.

Related: Up Your Metabolism With These 10 Superstar Foods 

Nonfat Plain Greek Yogurt

(Photo: Plamen Petkov)

Greek yogurt is drained of extra water and whey, so it has a dense, thick texture and more protein in every ounce: Nonfat plain Greek yogurt has 17 grams of protein per 100 calories, while regular nonfat yogurt has 10 grams for the same amount of calories. At the store, avoid “Greek-style” yogurt that lists inulin or pectin on the ingredient list—it’s thickened instead of drained, so it won’t have the same concentration of protein.

Salmon

(Photo: Romulo A. Yanes/CN Digital Archive)

A three-ounce filet has 17 grams of protein for about 120 calories, so it’s almost as protein-rich as chicken breast. Bonus: Salmon has omega-3 fatty acids, so it’s heart-healthy and can help you score glowing skin. Look for wild salmon, which has fewer pollutants. One quick prep: Brush the fish with olive oil and seasonings before broiling for about four minutes. It’s that easy.

Part-Skim Mozzarella String Cheese

(Photo: Jonny Valiant)

Never underestimate the power of the string cheese stick: At 80 calories and 7 grams of protein, it gets you plenty of protein bang for your calorie buck. Pair it with a piece of fiber-rich seasonal fruit for a filling snack.

Related: The 10 Best Stretches For Better Flexibility

Canned Tuna

(Photo: Romulo A. Yanes/CN Digital Archive)

A small 3-ounce can of chunk light tuna packed in water has 50 calories and 12 grams of protein, earning it a spot on your pantry shelf. Make a healthy tuna salad with Greek yogurt in place of mayonnaise, or toss with balsamic vinegar and add to a salad.

Quinoa

(Photo: Sang An)

Unlike other grains, the protein in quinoa is actually a “complete protein,” meaning it has all nine of the essential amino acids your body needs to build muscle. A half cup of cooked quinoa has just over 100 calories and 4 grams of protein, so it’s a smart swap for rice in stir-fries or other dishes.

Lentils

(Photo: Romulo A. Yanes/CN Digital Archive)

Hearty, inexpensive, and versatile, these humble-looking legumes pack a serious punch, with 9 grams of protein in a half-cup serving. Combine lentils with rice to form a complete protein, or make a lentil soup and enjoy with whole-grain crackers or bread.

Black Bean Chips

(Photo: Courtesy of Beanitos.com)

One way to get more protein is to swap standard snacks, like chips, for higher-protein varieties. Enter: Bean chips. We like Beanitos Black Bean Chips, which have 4 grams of protein in every 140-calorie serving, compared to a typical tortilla chip, which has half the protein for the same amount of calories. Plus, they’re made with brown rice to create a complete protein in one nacho-ready chip.

By Merritt Watts  

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