Protein is responsible for the growth of muscles. To gain more muscles you need to eat a lot of food varieties rich in protein.

Keeping your body fueled and functioning to its fullest can be difficult with the many tempting but non-nutritious meals and snacks you encounter everyday. Adding more high-protein foods to your diet comes with a plethora of health benefits. Protein is beneficial for practically every part of the body, including hair, nails, bone, muscles, and skin.

Protein is a macro nutrient necessary for the proper growth and function of the human body. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) for protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70. Any excess protein is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, eggs, nuts, and seeds.

High Protein Food

High Protein Food

List of High Protein Foods


Pile on the cheese on your next plate of pasta! Here is even more reason to enjoy a plateful of cheese. Apart from being a kind of food high in protein, it is also a good source of calcium, zinc, phosphorus, and vitamins. Cheese not only adds a delicious taste to your meals, it can also help you maintain stronger teeth and bones.


Within a fragile shell hides one of the most protein packed items available in grocery stores eggs. Suitable for breakfast, lunch, and dinner, eggs are a versatile food that you can mix into various recipes.


Milk is highly nutritious, but the problem is that a huge percentage of the world’s adults are intolerant to it. However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein.Milk contains a little bit of almost every single nutrient needed by the human body.It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).


Let’s hear it for the humble tofu, the naturally gluten-free and low calorie protein source that has zero cholesterol. It also provides the body with powerful doses of iron and calcium and is an all in once source of dietary protein. This means that a serving of tofu can provide you with all of the essential amino acids that you need in your diet.

Lean Meat

Whether it is a cut of steak or ground beef, lean meat is a popular meal option. The leaner cuts provide more optimal protein per calorie, however, they can also become drier, so keep them cooked medium-rare for a succulent bite. Add a steak rub for an even more mouthwatering dish.

High Protein Food

High Protein Food


Quinoa is a seed/grain that is currently among the world’s most popular superfoods. It is high in many vitamins, minerals and fiber, and is loaded with antioxidants. Quinoa has numerous health benefits.


Fresh yellowfin tuna, halibut, salmon, and octopus as well as canned anchovies and tuna are excellent sources for protein per serving while still remaining low calorie. The protein is also easier to digest than other meats and poultry because there is less connective tissue. Fish is not just rich in protein but also other vitamins and minerals, making it a very beneficial meal option.


Need any more reason to enjoy a good bowl of chili and beans? These nutritional legumes may be small in size but they sure do pack in some big protein value. Another thing that beans can do for your health is provide you with much needed fiber, lower your cholesterol and ward off disease. The best thing about beans? They give you with all the goodness of minerals without the saturated fat that is found in some animal proteins.