Top 5 High Protein Foods for Muscle Gain and Fat Loss
Updated: 14 hours ago
Protein is the most important nutrient for building muscle and losing fat. In my Top 5 High Protein Foods video on the Buddy Fitness YouTube channel, I share five simple, easy-to-find foods that give you a lot of protein per serving. In this post, I explain each food, roughly how much protein it has, and how to add it to your daily diet.
Why You Should Eat More Protein
It reduces appetite and hunger levels, so you eat less without feeling starved.
It helps increase muscle mass and strength when combined with workouts.
It is good for your bones.
It reduces cravings and late-night snacking.
It boosts metabolism and fat burning, because your body uses more energy to digest protein.
It can help lower blood pressure.
It helps you maintain your weight after weight loss.
Top 5 High Protein Foods
The protein values below are approximate per 100 g and can change with the brand and cooking method.
1. Chicken Breast (about 31 g protein per 100 g)
Chicken breast is one of the leanest and most popular protein foods for gym beginners. It is low in fat and easy to cook as grilled chicken, chicken curry with less oil, or tikka.
2. Cheese (about 25 g protein per 100 g)
Hard cheeses like cheddar and mozzarella are rich in protein and calcium. They are also high in fat and calories, so eat them in small portions, especially if your goal is fat loss.
3. Salmon Fish (about 20 to 25 g protein per 100 g)
Salmon gives you high quality protein plus healthy omega-3 fats. If salmon is hard to find or expensive, other fish like rohu, surmai or tuna are good options too.
4. Beans (about 21 g protein per 100 g, dry)
Rajma, chole, lobia and other beans are great plant protein sources and are full of fibre. Cooked beans have less protein per 100 g because they absorb water, so eat a good bowl.
5. Eggs (about 12 g protein in 2 large eggs)
Eggs are cheap, easy and one of the best quality protein sources. Boiled eggs, omelette or egg bhurji are simple ways to add protein to breakfast.
How to Add These Protein Foods to Your Diet
Add one protein source to every main meal, for example eggs at breakfast, beans or chicken at lunch, and fish or chicken at dinner.
Use cheese as a small topping, not as the main protein source, because it is high in calories.
Mix animal and plant proteins through the week for better nutrition.
If your daily protein is still low, a whey protein shake after your workout can help.
How Much Protein Do You Need?
As a general guide, people who train regularly do well with about 1.6 to 2 g of protein per kg of body weight per day. For example, a 70 kg person can aim for about 110 to 140 g of protein daily. Spread it across 3 to 5 meals.
Frequently Asked Questions
Which food has the highest protein in this list?
Chicken breast has the highest protein in this list, with about 31 g of protein per 100 g of cooked chicken breast.
Are eggs good for muscle gain?
Yes. Eggs are a cheap, high quality protein. Two large eggs give about 12 g of protein, and they are easy to add to breakfast.
Can I lose fat by eating more protein?
Yes. Protein keeps you full for longer and helps you keep muscle in a calorie deficit, which makes fat loss easier. You still need to control total calories.
What are the best protein foods for vegetarians?
Beans, paneer, soya chunks, sprouts, tofu, curd and milk are great vegetarian protein sources. See our Top 10 High Protein Foods for Vegetarians post on the Buddy Fitness blog.
How much protein should I eat per day?
Most people who exercise do well with about 1.6 to 2 g of protein per kg of body weight daily, spread across the day.
Watch the Full Video
Watch the Top 5 High Protein Foods video on the Buddy Fitness YouTube channel: https://www.youtube.com/watch?v=646wJgpEKXo
Want a diet plan with the right protein for your body and goal, made by certified coach Ravi Kumar Gupta (12+ years experience)? See our plans at https://www.buddyfitness.in/programs or WhatsApp +91 7208214070.
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