Protein is necessary for those preparing to sculpt their body. It plays a significant role in building and repairing tissues, producing hormones and enzymes, and maintaining a healthy immune system.
Consuming high protein foods has become increasingly popular in recent years due to their effects on weight loss, muscle gain, and overall health.
Many studies have indicated that high protein diets can be linked to reducing cravings, increasing satiety, and improving body composition.
In this write-up, we’ll explore some of the best high protein foods, their nutritional values, and the benefits of incorporating them into your diet.
What is Protein?
Protein is an essential nutrient to have in your diet because its responsible for the growth, repair, and maintenance of your muscles.
It is also one of the macronutrients, alongside carbohydrates, fats, and fiber, that the body needs to function properly.
When it comes to building muscles, exercise alone is not enough; proper protein intake is critical to maximising muscle growth.
But how does protein help in that?
Protein is composed of amino acids, which are the building blocks for muscle tissue.
When you train in the gym, small amounts of muscle tissue are damaged, and the body needs an adequate supply of protein to repair and build them.
If you’re not consuming enough protein, your body won’t be able to support this process, and you won’t gain any muscle.
This is where high protein foods enter the game.
They are natural, full of healthy elements, and easily available, but the best benefit of all is that high protein foods will be enough to boost your muscle growth.
You won’t even require other supplements.
How Much Protein Do You Need?
While the recommended daily protein intake varies depending on factors such as age, gender, physical activity, and overall health status, there is still a standard you can follow.
Generally, the average sedentary adult requires about 0.36 grams of protein per pound of body weight, meaning a 154-pound adult would need 56 grams of protein per day.
Athletes or individuals engaged in strength training require 0.8 to 1.2 grams of protein per pound of body weight to support muscle recovery and growth.
Despite the importance of protein, research indicates that many individuals do not consume enough protein in their diets.
According to a recent survey, approximately 15% of adults over the age of 20 do not meet the recommended daily protein intake.
Despite the necessity of protein, research indicates that many individuals do not get enough protein in their diets.
Individuals following vegetarian or vegan diets may also risk protein deficiency if they do not take enough plant-based protein.
ALSO READ: 8 Powerful Cardio Workouts to Cut Fat Like a Machine
Protein powder or Natural Protein?
Both protein powder and high protein foods have their own advantages; the key difference is in the added nutrients. Let’s understand this better.
Protein powders are cost-effective and very convenient to find.
They can also be added to various recipes for delicious pre- or post-workout meals.
However, they lack some natural elements that from high protein foods.
In contrast, high protein foods offer a range of nutrients, such as minerals, calcium, iron, and magnesium, that are essential for building a healthier body.
However, since some food options are expensive or unavailable in the market, people often move towards protein powders.
Regardless of what you take, protein intake is necessary.
If you don’t have the time to go grocery shopping, consider protein powders.
I personally like high protein foods because I prefer an all-natural way of life.
Finally, let’s discover 16 High Protein foods that can power up your diet!
16 High Protein Foods
Chicken breast
Weekends are incomplete without chicken.
Chicken breasts are among the most powerful high protein foods out there that are equally easy to make, eat and digest.
Every 100 grams of chicken breast contains 31 grams of protein, making it an ideal growth source for individuals looking to build muscle.
In addition to protein, they are also rich in essential vitamins like A, C, D, and B6, which are vital for muscle gain.
It’s no wonder that they are considered the ‘superfood’ for building muscle.
I’d personally recommend consuming “Boiled Chicken Breasts” to make it easily digestible without taking in excess fat, which might hamper your bodybuilding journey.
Turkey
Thanksgiving is synonymous with Turkey, and it’s no wonder why losing Monica’s Turkey Sandwich made Ross rage! (From FRIENDS).
However, turkey isn’t just limited to Thanksgiving; as a matter of fact, it is an except source of protein to have in any diet.
It is low in fat compared to other animal foods and enhances your heart health as well.
Every 100 grams of Turkey contains 29 grams of protein, making it a loaded source of protein for non-vegetarians.
However, it’s important to note that the skin of Turkey contains fat; thus, individuals with heart conditions should consume it in moderation.
Eggs
Whether you prefer boiled eggs, raw egg whites, or putting them into a protein blend, they are one of the cheapest high protein foods out there.
The proteins found in eggs are composed of essential amino acids that are vital for muscle repair and growth.
Every 100 grams of boiled eggs contain about 13 grams of protein, which is a substantial amount for such a small meal.
If you’re looking to avoid fat, it would be best to remove the yolk and only consume egg whites for lean protein.
For those of you who might want to try something different, turkey eggs are a great option.
While they are not easily available in the market, they do bring double the protein of a regular egg.
Salmon
If you love seafood, as I do, please add Salmon into your high protein diet.
It is tasty, rich in nutrients, and contains a lot of protein.
Salmon is high in protein and rich in potassium, B-Vitamins, and Omega-3 fatty acids that help build good eyesight and prevent heart diseases.
Every 100 grams of Salmon contains about 20 grams of protein, roughly 10-15% of your protein requirement.
Tuna
If you can’t get some salmon, take in a Tuna.
Tuna fish is one of the most popular kinds of seafood in the world, and for a good reason; it’s one of the best high protein foods out there.
Every 100 grams of Tuna Fish contains about 25 grams of protein, which is a significant amount of natural, high-quality protein that you can get.
Tuna fish also contains important B Vitamins and Omega-3 fatty acids essential for reducing inflammation, promoting heart health, and enhancing brain function.
Greek Yogurt
Dairy products have been known to be an excellent source of high-quality protein and are often found in muscle-building diets.
Greek Yogurt, in particular, contains a host of nutrients that promote muscle repair and growth while being easy to digest.
Every 100 grams of Greek Yogurt contains about 5.7 grams of protein, which is twice the amount found in regular yogurt.
Greek Yogurt only has about 59 calories per serving, making it a fantastic low-calorie option for those who want to stay under the caloric limit but build muscle.
Cottage cheese
Cottage cheese is what people consider the “Vegetarian chicken,” not just because it tastes similar but because it contains a good dose of the muscle-building amino acid called leucine.
Every 100 grams of cottage cheese contains 27 grams of protein, making it an excellent Vegetarian choice for building muscles.
To keep the calorie and fat content low, I recommend you pick a less creamy version.
After that, you can add cottage cheese to virtually anything, including a post-workout snack, a pre-workout snack, or even salads.
I personally like to make an Indian Curry with it and take it with a cup of steamed rice.
Oats
Oats are high in protein and low in carbohydrates and fats, making them ideal for people who want to stay fit.
I’d recommend trying out Porridge oats as an easy and faster way to get a small meal and gain decent energy and protein.
Every 100 grams of oats contains about 10-11g of protein, which is a significant amount of protein for a single serving.
Oats are also high in fiber, which aids digestion and keeps you feeling full for a longer time, meaning no cravings.
They’ve also been shown to improve cholesterol levels, lower blood sugar, and reduce the risk of heart disease.
Chickpeas
Chickpeas are a highly nutritious and often underrated source of protein.
You can consume them in a variety of ways, such as boiled, cooked, or added to Indian bread, making them a versatile addition to any diet.
Every 100 grams of chickpeas contain 20 grams of plant-based protein, which is also high in quality for better, stronger muscles.
Chickpeas are also high in fiber and complex carbs, making them an excellent choice for those looking to maintain a healthy weight and regulate blood sugar levels.
Peanuts
Peanuts are not just delicious snacks but also a great source of protein and other critical nutrients.
Be it healthy fats, minerals, magnesium, carbs, or amino acids, Peanuts bring a package deal and are one of the best high protein foods in the world.
Every 100 grams of peanuts contain a whopping 26 grams of protein, making them an excellent source of plant-based protein.
You can eat peanuts in a variety of ways.
Try them as a snack, add some to salads for extra crunch, or use them directly in cooking.
You can even try Peanut Butter, which is a good high protein source.
Lentils
Lentils are low-fat, high-protein foods that are easily available, very affordable, and versatile enough to add to any meal.
They are highly popular in South Asian countries and are often consumed with steamed rice.
Every 100 grams of Lentils contain about 9 grams of protein, which is an ideal amount per serving for building muscle.
Lentils are also rich in fiber, iron, and magnesium, which help manage blood pressure and cholesterol levels.
However, do not consume too much as it may cause some digestion problems.
Kidney Beans
Kidney beans are high in protein, fiber, and other critical nutrients that make a super-body.
The high protein content in Kidney Beans makes them an ideal choice for plant-based protein.
Every 100 grams of Kidney Beans contains about 15 grams of protein, which is 10-15% of the daily average protein intake you require.
Kidney beans are also rich in complex carbohydrates providing long-lasting energy to the body.
They are low in fat and sodium, making them a healthy food choice for people with heart conditions.
Almonds
The Dietary Guidelines for Americans recommends that an adult should consume 23 almonds per day to get the right nutrition.
Almonds are a great source of fiber, vitamins, calcium, and other nutrients, which make them an excellent addition to any diet.
They’re also among the smallest high protein foods out there that can literally fit in your pocket.
Every 100 grams of Almonds contain about 21.5 grams of protein, which makes them a fantastic snack to add to your diet.
You can eat them in a variety of ways, such as roasted, salted, or unsalted.
Try adding them to salads or other dishes to add crunch and flavor. (Trust me, you’ll love it)
Soybeans
Soybeans have become increasingly popular as a source of plant-based protein.
They are a rich source of essential amino acids necessary to build muscle with high protein content.
Every 100 grams of Soybeans contains about 36 grams of protein, which is the highest on this list and can really power your muscles up.
Soybeans are often called a complete protein source, meaning they contain all nine essential amino acids your body needs.
They are also a rich source of fiber, vitamins, and minerals including calcium, iron, magnesium, and potassium.
Q&A: How to Get 100 Grams of Protein Everyday?
To get around 100 grams of protein daily, you can include a variety of high protein foods in your diet.
Here are some examples of best protein sources and their protein content per 100 grams:
- Chicken breast: 31 grams
- Turkey breast: 30 grams
- Lean beef: 26-36 grams
- Fish: 20-25 grams
- Eggs: 6 grams
- Greek yogurt: 10 grams
- Cottage cheese: 12 grams
- Tofu: 8 grams
- Lentils: 9 grams
- Chickpeas: 9 grams
- Quinoa: 4 grams
- Edamame: 11 grams
- Almonds: 21 grams
- Peanut butter: 25 grams
Now, let’s create a sample meal plan to help you reach your target of 100 grams of protein:
Breakfast: You can have 2 large eggs (13 grams), 2 slices of turkey bacon (10 grams), and a cup of Greek yogurt (10 grams).
Lunch: Consider grilled chicken breast (150 grams, 47 grams of protein), a cup of cooked quinoa (4 grams), and a side of mixed vegetables.
Snack: You can enjoy a cup of cottage cheese (25 grams of protein) and a handful of almonds (21 grams) Or 2 tablespoons of peanut butter (8 grams) with celery sticks.
Dinner: Try grilled salmon (150 grams, 22 grams of protein), a cup of cooked lentils (18 grams), and a side of steamed broccoli.
Remember that these protein values are an approximate and can vary depending on how you cook and what brands of ingredients you use. However, you still still receive roughly the same amount of protein in these high protein foods.
Q&A: Can You Eat 100 Grams of Protein in One Meal?
The amount of protein you can eat in one meal depends on a variety of factors including your weight, metabolism, and overall health.
While there isn’t a one-size-fits-all answer, research indicates that it’s beneficial to spread out your high protein intake evenly throughout the day.
Multiple studies show that eating around 20-40 grams of protein per meal can be effective in promoting muscle growth and repair.
So, aiming for this range of high protein in each meal is a good guideline to follow.
However, note that everyone’s body is different when it comes to absorbing high protein.
Consuming excessive amounts of protein in a single meal doesn’t necessarily lead to more muscle growth.
There’s a specific limit to how much protein your body can use at one time, and any excess is typically not utilized.
Thus, it may not be a good idea to waste money on a high protein diet when it isn’t helping your body in any way.
Keep in mind that protein requirements can vary based on your activity level, goals, and specific dietary needs.
It’s always a good idea to consult with your nutritionist or even Gym trainer to get a personalized diet plan.
The Bottomline
From beginners to advanced lifters, protein is all that does the magic. Including high protein foods in your diet is critical to repair and build stronger muscles.
The examples we discussed above can be a great source of your regular protein intake, and if you try a few recipes to spice them up, you’re going to fall in love with your diet.
By consuming these high protein foods in appropriate proportions, you’ll be able to sculpt your body into the desired shape and ward off numerous diseases and medical conditions.
However, if you’re not able to get these high protein foods, I’d recommend going for a Protein Powder but do not let your protein levels come down.
You absolutely need protein; it’s your best friend on this journey.
All the best, King!
