Best 9 High-Protein Foods for Lean Muscle Building

You knew this had to be on the list, right? Chicken breast is so popular among weightlifters that it's almost a cliché, but it's amazing for creating lean muscle.

Chicken breast

Greek yogurt is abundant in protein and can be used in smoothies, pancakes, and sour cream. Greek yogurt has higher protein than regular yogurt due to straining. 17 grams per 6-ounce tub!

Greek yoghurt

Recently, vegan and vegetarian power lifters have disproven the idea that soy meals don't feed muscle growth. A high-protein plant-based alternative to meat is tofu. Tofu pairs well with grains like brown rice and quinoa, so many soy-based dishes include lots of protein. Each half-cup portion has 10 grams of protein.


Salmon is high in protein (17 grams per 3-ounce fillet), but did you know it also contains creatine? Many weightlifters take creatine to develop muscle by drawing water into muscle cells. You can still supplement, but salmon can boost your creatine levels.


It's no surprise that eggs are a staple for lean muscle gain. Is a weightlifting snack complete without a hard-boiled egg? Portable 6 gram packages of high-quality protein are each orb. Choline, a muscle-building vitamin, is in eggs.


Beans don't contain complete protein, which contains all the body's required amino acids. However, more specialists believe that all nine essential amino acids aren't needed at every meal for muscle growth and health.


Muscle building isn't called "beefing up" for nothing! Flank steak, eye of round roast, and top sirloin are high in protein and low in fat. A 3-ounce flank steak offers 24 grams of protein. Besides protein, beef contains muscle-building zinc, selenium, and iron. 

Lean beef

Turkey is another strong protein. Turkey breast has more protein and less fat than chicken breast. Turkey is versatile enough to be used for breakfast, lunch, and dinner, and each 3-ounce serving has 26 grams. Gobble!

Turkey breast

At 20 grams per 107-gram can, canned tuna is a tasty, high-protein lunch or snack. Fresh tuna provides greater protein and a more attractive dining presentation. A 3-ounce bluefin steak has 25 grams of protein and omega-3 fatty acids to spare! 


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