25 high-protein foods to eat this week for muscle growth

Protein is an essential nutrient, especially if you’re looking to build muscle and get stronger. But you don’t need to rely on the same old chicken-and-broccoli dinner day after day. We tapped dietitians for tips on the best high-protein foods to support muscles.

'Protein provides the amino acids your body needs to repair and grow muscle, which is especially critical for women who often under-fuel or under-lift,' says Nyree Dardarian, an assistant clinical professor and director of the Center for Nutrition and Performance at Drexel University. Without it, your body will struggle to maintain your existing muscle and build new ones – and you’ll 'shortchange your hormones, enzymes, and immune system, all of which depend on protein,' she adds.

Fortunately, there are plenty of delicious ways to add more protein to your diet. Meat and seafood are obvious sources, but eggs, dairy products, beans, lentils, and nuts can also help you get more protein into your day. You can incorporate these high-protein foods into breakfast, lunch, dinner, and snacks.

Ahead, learn more about how much protein you need to consume each day and ideas for foods to add to your shopping list. For more tips on building muscle, read up on what experts say about strength training at home and the only three workout plans you need over 50.

How much protein do you need?

The NHS recommends around 0.75g of protein per kilogram of body weight, so around 55g for a 73kg woman per day.

However, you need more if you’re working out regularly and striving to build muscle, explains Charlotte Cervantes, an associate professor and interim chair of the Didactic Program in Dietetics at Southeast Missouri State University. As a guide, Dardarian suggests aiming for 20g of protein at each meal, including breakfast, lunch, dinner, and snacks. 'Think of protein like fuel stops on a road trip, you need it at every stop, not just one big tank at the end,' she says.

While protein is important for maintaining and building muscle, it 'alone can’t carry the load,' Dardarian says. You need to eat a balanced diet that includes fruits, vegetables, and whole grains. 'Protein works only when carbs supply energy, calories cover daily needs, and exercise provides the stimulus,' she adds.

Best protein sources for muscle gain

Chicken breast

Chicken breast is a complete protein, meaning it contains all the essential amino acids your body can’t make on its own, Dardarian says. It’s also 'adaptable to almost any meal,' she says. You can add it to soups, salads, sandwiches, wraps – the list goes on.

Eggs

Another complete protein, eggs are 'inexpensive, versatile, and easy to prepare,' Dardarian says. They can be poached, scrambled, hard-boiled, or prepared any way you like. One large egg contains 7.5g of protein, according to British Lion Eggs. If you’re not a fan of the yolks, Cervantes suggests sticking to egg whites. They don’t have quite as much protein (3.6g each, per the USDA), but they’re still a good source.

Salmon

Salmon is packed with protein, along with omega-3 fatty acids that help reduce inflammation and support muscle recovery after an intense workout, Dardarian says. Adding 100g of salmon to your plate will give you around 22.3g of protein. The NHS also advises having at least two portions of fish, one of which should be an oily fish (like salmon).

Tinned tuna

Fish, in general, is a great source of protein for muscle-building, Cervantes says. Canned tuna is a convenient option — eat it with crackers, on a sandwich, or as a salad topping. Just over half of a can of tuna packed in water has 22g of protein.

Prawns

Prawns and other shellfish are high in protein as well as vitamins B12 and E, zinc, iodine, and selenium, according to a 2024 study. Eat 100g of prawns, and you’ll get 15.6g of protein.

Lean beef

Lean cuts of meat are good sources of complete protein, Cervantes says. About 100g of 90% lean beef mince has 18.2g of protein. The NHS advises going for the leanest option when it comes to meat, noting that 'as a rule, the more white you can see on meat, the more fat it contains'.

Lean pork

Lean pork loin is low in saturated fat and gives you a wealth of protein for muscle gain. A 100g serving of boneless pork loin has approximately 21.1g of protein and just 3.3g of saturated fat.

Turkey breast

Similar to chicken breast, turkey is a versatile, lean protein. Eating poultry, in general, will increase your protein intake without too much saturated fat, Cervantes says. A serving of about 100g of roasted, skinless turkey breast has 30.1g of protein.

Cottage cheese

Cottage cheese has become quite trendy, mainly due to its high protein count. 100g of cottage cheese contains around 13g of protein. Dardarian says the dairy product contains 'slow-digesting casein, a protein that fuels muscle repair for hours, especially during sleep.'

Greek yoghurt

Low-fat dairy products, like Greek yoghurt, deliver a protein punch, while also offering calcium for bone health, Dardarian says. A 200g tub of plain low-fat Greek yoghurt contains nearly 20g of protein. Just opt for unsweetened yoghurt whenever possible, Cervantes adds.

Tofu

Soy-based products, including tofu, are complete proteins that are also plant-based. The amount of protein varies between different types of tofu – 100g of firm tofu contains 10g to 15g of protein, while 100g of silken tofu will deliver around 4g to 6g. 'Plant-based proteins can be just as effective for building muscle,' Cervantes says.

Edamame

Edamame, or young soybeans, is protein-, fibre-, and iron-rich, Dardarian says, and it’s just 'as effective as many animal proteins' for muscle gain. Edamame is also versatile: You can add it to salads or snack on it throughout the day. A 100g serving of edamame contains around 11g of protein.

Tempeh

Made from fermented soybeans, tempeh is another high-protein, soy-based product that Cervantes recommends. 100g of tempeh has around 19g of protein. Research suggests it may lower your risk for high cholesterol, type 2 diabetes, and some cancers and it could also have cognitive functioning, gut health, anti-ageing, and mental health benefits, too.

Lentils

There’s a lot to love about lentils: they cook quickly, go with tons of different flavours, and are full of plant-based protein. According to Arla Foods, cooked red lentils contain 22.5g of protein per 100g. The legumes are also 'packed with fibre and micronutrients, and a staple of Blue Zone diets linked to longevity,' Dardarian says.

Chickpeas

Also known as garbanzo beans, chickpeas are a good source of quality protein and fibre, research suggests. If you eat 100g of cooked chickpeas, you'll get 9g of protein. Chickpeas are also a source of prebiotic fibre, which studies have linked to better gut health as well as improved immunity.

Other beans

All beans are solid plant-based protein sources, Cervantes says. Take tinned black beans, for example: About 100g has nearly 9g of protein. The same goes for cannellini beans. Choose the beans you like best and add them to soups, salads, or pastas; it’ll help you reach your protein goals.

Pumpkin seeds

Also known as pepitas, 100g of raw pumpkin seeds gives you about 30g of protein. The seeds are also rich in magnesium and zinc, Dardarian says. 'Magnesium is especially important for women because it supports muscle contraction, energy production, bone health, and recovery. Without enough, muscle cramps, fatigue, and poor sleep are more likely.'

Walnuts (and other nuts and seeds)

Nuts and seeds, in general, can help you meet your protein goals, Cervantes says. For example, 100g of walnuts will provide around 15g of protein. Research also shows that eating walnuts may increase knee and leg strength and improve balance and cognitive functioning.

Quinoa

This tiny grain is one of only a few complete plant-based proteins, says Dardarian, who calls it an 'excellent plant-based staple'. 100g of cooked quinoa has 4.4g of protein.

Oysters

Eat about 100g of raw oysters, and you’ll get 9g of protein. Dardarian says these mollusks are also one of the richest natural sources of zinc, and they’re high in iron. 'Adequate iron is essential for oxygen transport and energy production – without it, fatigue and poor exercise performance set in,' she says. Adding lemon juice to your oysters can help your body absorb the iron more effectively.

Buckwheat

Despite its name, buckwheat is actually a seed, not a grain, so it’s suitable for gluten-free diets. Cervantes says it’s also a 'high-quality plant protein source.' 100g of cooked buckwheat contains around 3.4g of protein.

Chickpea pasta

If you’re looking for something different for pasta night, try spaghetti or penne made from chickpeas to up your protein intake, Dardarian says. About 100g of chickpea pasta has 20g of protein. Chickpea pasta can turn 'comfort food into a high-protein food,' she says.

Beef jerky

Put a few sticks of beef jerky in your bag and munch on them on the way home from the gym as a post-workout snack. A typical 28g serving will deliver between 9g and 11g of protein. Jerky from other types of meat, such as turkey, is also packed with protein.

Peanuts

These versatile legumes are rich in protein and fibre. Snack on around 30 raw peanuts, and you’ll get 7g of protein. Research suggests that peanut powder protein could help grow muscle tissue and build strength.

Milk

You may remember the old tagline that milk 'does a body good'. There’s a lot of truth to it. Consuming milk may help you build and grow muscle when it’s paired with resistance training, research shows. It’s likely due to being protein-rich: a 200ml glass of whole milk has around 7g of protein.

Medically reviewed byJennifer Agha-Khan

Jennifer Agha-Khan, MS, RDN, is a registered dietitian specializing in metabolic disease, gut health, and pediatric and family nutrition. She has brought her expertise to leading hospitals in New York City and Los Angeles, as well as to innovative health-tech startups, where she translates complex nutrition science into practical, real-world solutions.She is also the founder of Little Eaters Academy, where she blends her clinical background with her parenting experience to guide families in introducing solids with confidence and fostering lifelong healthy relationships with food.