20 Best High-Protein Foods to Build Muscle and Stay Full
Hitting your protein target is far easier when your kitchen is stocked with the right foods. Protein keeps you full, preserves muscle in a deficit and drives growth in a surplus. Here are the best sources across every diet.
Animal-based protein
- Chicken breast (~31g per 100g)
- Turkey and lean beef
- Salmon, tuna and white fish
- Eggs and egg whites
- Greek yogurt, cottage cheese and milk
Plant-based protein
- Tofu and tempeh
- Lentils, chickpeas and black beans
- Edamame
- Seitan
- Quinoa (a complete plant protein)
Convenient protein boosters
- Whey or plant protein powder
- Protein bars (check the sugar)
- Beef or turkey jerky
- Roasted edamame or chickpeas
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How to build a high-protein plate
Anchor every meal around a protein source, aiming for 25-40g each. Combine a lean protein, a fibrous vegetable and a measured carb, and you'll hit your target without thinking hard. Barcode scanning makes logging portions quick and accurate.
The takeaway
Keep a rotation of lean meats, dairy, eggs and plant proteins on hand, and build every meal around them. Hitting your protein goal becomes automatic — and your results reflect it.
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Hit Your Nutrition Goals
Track macros, log meals in seconds and follow science-backed plans that fit your body — free on your phone.
