The Best High-Protein Foods for Muscle Gain

Last Updated on April 3, 2025

If you’re looking to build muscle, the gym is only half the battle. The other half? It’s what you eat — specifically, how much protein you’re getting.

Protein is the foundation for muscle repair, recovery, and growth. Whether you’re bulking or just trying to maintain lean mass, high-protein foods are essential. And no, you don’t need expensive powders to hit your goals — just smart food choices and a few go-to recipes.

Let’s break down the best high-protein foods for muscle gain — with a recipe you can cook right away.

Why Protein Matters for Muscle Growth

When you train — especially strength or resistance — you create micro-tears in your muscles. Protein helps repair and rebuild them stronger. This process is called muscle protein synthesis — it’s how you grow.

Aim for: 1.6 to 2.2 grams of protein per kilogram of body weight daily.

The Best High-Protein Foods for Muscle Gain (With Easy Recipes)

1. Chicken Breast

• Protein per 100g: 31g
• Why it’s great: Lean, cheap, meal prep-friendly.

🥘 Recipe: Grilled Garlic Herb Chicken

• 2 chicken breasts
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• Salt & pepper
  How to cook:
  Marinate chicken in oil, garlic, and seasoning for 30 mins. Grill 6–7 mins per side or until internal temp hits 75°C (165°F).

2. Eggs

• Protein per large egg: 6g
• Why it’s great: Complete protein with all 9 essential amino acids.

🥘 Recipe: Muscle Builder Omelette

• 3 whole eggs + 2 egg whites
• ½ cup chopped spinach
• ¼ cup diced tomatoes
• 1 slice low-fat cheese (optional)
  How to cook:
  Whisk eggs, pour into pan, cook over medium. Add veggies. Fold and serve.

3. Greek Yogurt (Plain, Low-Fat)

• Protein per 170g (6 oz): 15–20g

🥘 Recipe: Protein Yogurt Bowl

• 1 cup plain Greek yogurt
• ½ banana, sliced
• 1 tbsp chia seeds
• 1 tbsp almond butter
  How to prep:
  Mix and eat. Great as a breakfast or pre-workout snack.

4. Lean Beef

• Protein per 100g: 26g

🥘 Recipe: Lean Beef Stir Fry

• 150g lean beef strips
• 1 cup bell peppers, sliced
• 1 tbsp soy sauce
• 1 tsp sesame oil
  How to cook:
  Stir-fry beef in sesame oil, then toss in veggies and soy sauce. Serve hot.

5. Cottage Cheese

• Protein per 100g: 11g

🥘 Recipe: Cottage Cheese Power Bowl

• 1 cup low-fat cottage cheese
• ½ cup pineapple chunks
• 1 tbsp sunflower seeds
  How to prep:
  Just mix and enjoy. A great bedtime snack.

6. Salmon

• Protein per 100g: 25g

🥘 Recipe: Lemon Garlic Baked Salmon

• 1 salmon fillet
• 1 tbsp lemon juice
• 1 tsp garlic powder
• Salt, pepper
  How to cook:
  Season salmon, bake at 200°C (400°F) for 15 minutes.

7. Tuna (Canned in Water)

• Protein per 100g: 24–27g

🥘 Recipe: Tuna Salad Wrap

• 1 can tuna in water (drained)
• 1 tbsp Greek yogurt
• Chopped celery, onion
• 1 whole wheat tortilla
  How to prep:
  Mix tuna with yogurt and veggies. Wrap and eat.

8. Lentils

• Protein per 100g (cooked): 9g

🥘 Recipe: Lentil Veggie Soup

• 1 cup cooked lentils
• 1 cup diced tomatoes
• 1 cup chopped spinach
• Garlic, onion, cumin
  How to cook:
  Sauté onion & garlic, add rest, simmer 20–25 mins.

9. Tempeh

• Protein per 100g: 19g

🥘 Recipe: Teriyaki Tempeh

• 200g tempeh, cubed
• 2 tbsp teriyaki sauce
• 1 tsp sesame oil
  How to cook:
  Sauté tempeh until golden. Toss in teriyaki sauce.

10. Protein Powder (Whey, Casein, or Plant-Based)

• Protein per scoop (30g): 20–25g

🥘 Recipe: Post-Workout Shake

• 1 scoop protein powder
• 1 banana
• 1 cup milk (or almond milk)
• Ice
  How to prep:
  Blend and drink. Done in under a minute.

11. Quinoa

• Protein per 100g (cooked): 4g

🥘 Recipe: Protein Quinoa Bowl

• 1 cup cooked quinoa
• ½ cup chickpeas
• Diced cucumber and tomato
• Lemon vinaigrette
  How to prep:
  Toss together and eat cold or warm.

12. Almonds

• Protein per 28g (1 oz): 6g

🥘 Recipe: Trail Mix Snack Pack

• ¼ cup almonds
• 2 tbsp pumpkin seeds
• 2 tbsp dark chocolate chips
  How to prep:
  Pack in a container. Perfect for work or gym bag.

13. Milk (Low-Fat or Skim)

• Protein per cup (240ml): 8g

🥘 Recipe: Muscle Milk Latte

• 1 cup low-fat milk
• 1 shot espresso or instant coffee
• Dash of cinnamon
  How to prep:
  Heat and froth. Tastes like a café drink with muscle fuel.

14. Tofu

• Protein per 100g: 10g

🥘 Recipe: Tofu Scramble

• 150g firm tofu, crumbled
• ¼ tsp turmeric
• Garlic powder, salt
• Bell peppers, spinach
  How to cook:
  Sauté tofu and veggies in olive oil, season, and serve.

Tips to Maximize Muscle Growth with Protein

• Distribute intake: Eat protein every 3–4 hours to stay anabolic.
• Post-workout is key: 20–30g protein within 1 hour after training.
• Track it: Use apps like MyFitnessPal to hit your daily target.
• Balance it: Carbs and fats are still important — don’t skip them.

Sample High-Protein Meal Plan (Muscle Gain Focus)

Breakfast: Muscle Builder Omelette + oats with peanut butter
Snack: Greek Yogurt Bowl with almonds
Lunch: Grilled Garlic Herb Chicken + quinoa + veggies
Post-Workout: Whey Protein Shake
Dinner: Lemon Garlic Baked Salmon + sweet potato + spinach
Evening Snack: Cottage Cheese Power Bowl

Total Protein: ~170g

Final Thoughts

Building muscle is about consistency — in the gym and the kitchen. These high-protein foods and recipes make it easier to stay on track, save time, and get stronger with every meal.

No fad diets. No extremes. Just solid food, simple recipes, and real results.