High Protein Foods List – Build Muscle with Protein Packed Food


You should include a lean protein source at every meal. Your muscles need protein. You need the amino acids that comprise the protein we consume to repair, maintain and facilitate growth in muscles. Protein is also used in a host of other ways by the body, specifically by enzymes, blood and other cells.

Protein is a major component of all muscles, tissues and organs and is vital for practically every process that occurs within the body such as metabolism, digestion and the transportation of nutrients and oxygen in the blood. It is also necessary for the production of antibodies, which fight against infection and illness, and is the main nutrient that keeps our hair shiny and healthy, our nails strong, our skin fresh and glowing and our bones strong and healthy.

Adding protein at each meal will generally reduce the glycemic index of the meal. Focus on getting at least 1 gram of protein per pound of body weight. So, if your weight is 175 pounds, try to eat at least 175 total grams of protein per day, divided up into 5-6 smaller meals throughout the day (every 2.5 to 3 hours). Below is a list of protein packed foods to include in your muscle building plan!

Hamburger Patty4 oz28
Ground Beef4 oz26
Flank3 oz22
Chuck3 oz23
Sirloin3 oz24
Round3 oz26
Ribs3 oz19
Short Loin3 oz20
Brisket3 oz20
Tenderloin3 oz22
Chicken Breast3 oz30
Chicken Thigh1 each10
Drumstick1 each11
Wing1 each6
Chicken Meat4 oz35
White FishServingGrams
Cod Fillets (baked)3.5 oz22
Cod in Batter (fried)3.5 oz20
Haddock Fresh (steamed)3.5 oz24
Haddock in Breadcrumbs (fried)3.5 oz22
Halibut Fresh (steamed)3.5 oz18
Lemon Sole (steamed)3.5 oz21
Lobster (meat only)3.5 oz27
Monkfish (steamed)3.5 oz24
Mullet (steamed)3.5 oz25
Sole in Breadcrumbs (fried)3.5 oz22
Plaice Fresh (steamed)3.5 oz20
Plaice in Batter (fried)3.5 oz18
Saithe (steamed)3.5 oz24
Shark3.5 oz24
Skate in Batter (fried)3.5 oz15
Sprats (fried)3.5 oz19
Sturgeon3.5 oz21
Whiting (steamed)3.5 oz15
Whiting in Breadcrumbs (fried)3.5 oz16
Oily FishServingGrams
Anchovies (canned)3.5 oz25
Herring (grilled)3.5 oz17
Kippers (baked)3.5 oz18
Mackerel (fried)3.5 oz19
Pilchards3.5 oz19
Salmon (steamed)3.5 oz20
Sardines in Tomato Sauce3.5 oz18
Sardines in Oil3.5 oz24
Trout (steamed)3.5 oz17
Tuna in Oil3.5 oz26
Tuna in Brine3.5 oz24
Pork Chop3 oz22
Pork Loin or Tenderloin4 oz29
Ham3 oz19
Ground Pork3 oz22
Bacon1 slice3
Canadian-Style Bacon1 slice5
Eggs & DairyServingGrams
Egg, large1 each6
Milk1 cup8
Cottage Cheese1/2 cup15
Yogurt1 cup10
Soft Cheeses (Mozzarella, Brie, Camembert)1 oz6
Medium Cheeses (Cheddar, Swiss)1 oz7
Hard Cheeses (Parmesan)1 oz10
Beans (including soy)ServingGrams
Tofu, firm1/2 cup10
Tofu, regular1/2 cup9
Tofu1 oz2
Soy Milk1 cup8
Soy Yogurt6 oz6
Most Beans (black, pinto, lentils, etc.)1/2 cup8
Soy Beans1/2 cup14
Split Peas1/2 cup8
Chickpeas1/2 cup6
Hummus1/3 cup7
Nuts & SeedsServingGrams
Peanut Butter2 Tablespoons8
Almonds1/4 cup8
Peanuts1/4 cup9
Cashews1/4 cup5
Pecans1/4 cup2.5
Sunflower Seeds1/4 cup6
Pumpkin Seeds1/4 cup19
Flax Seeds1/4 cup8
Spinach, cooked1 cup6
Broccoli, cooked1 cup4


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