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Muscle Nutrition: 10 Protein Foods That Build Lean Muscle

by nick

Most of you will know that protein is an essential dietary requirement for your body to build muscle when training. What you might not know is that you need at least 1 gram per pound of body weight to build a muscular physique. Knowing how much protein to eat is easy, however eating your daily protein requirements is much harder to do.

Below I have listed 10 of the best sources of protein that you should include in your diet.

Egg Whites

Eggs are a rich source of high quality protein and various other nutrients, vitamins and minerals. Eggs are generally very high in cholesterol and fat. However much of this is held in the yolk of the egg. Consuming only the egg whites allows you to obtain some of the nutritional of eggs whilst reducing the negative effects.

Nutrition (one large egg excluding egg yolk)

  • Calories – 16 kcal
  • Protein – 3.6g
  • Carbohydrate – 0.24g
  • Fat – 0.06g
  • Other – sodium, potassium, magnesium and phosphorous.

Cooked Chicken Breast

Chicken breast is a lean protein source.

Nutrition (3 ounce, skinless, bone removed)

  • Calories – 142 kcal
  • Protein – 26.7g
  • Carbohydrate – 0g
  • Fat – 3.1g
  • Other – niacin, selenium, vitamin B-6, phosphorous, pantothenic acid, riboflavin, potassium and zinc.

Whey Protein

Optimum Nutrition 100% whey protein is a high quality whey protein blend that is designed as a dietary supplement to increase your protein intake. This supplement comes in a variety of flavours and offers other nutrients, as well as protein.

Nutrition (1 scoop, water)

  • Calories – 120 kcal
  • Protein – 24g
  • Carbohydrate – 3g
  • Fat – 1g
  • Other – branched-chain-amino-acids, sodium, calcium and glutamine.

Canned Tuna in Oil

Cold water fish such as tuna are rich in omega-3 fatty acids, which have numerous health benefits.

Nutrition (based on 1 ounce serving of white canned tuna in oil)

  • Calories – 53 kcal
  • Protein – 7.5g
  • Carbohydrate – 0g
  • Fat – 2.3g
  • Other – selenium, phosphorus, sodium, potassium, calcium, iron, magnesium and fluoride.

Roasted Turkey Breast

Turkeyserves a source of high quality protein.Turkeybreast is the part of the bird that offers white meat.

Nutrition (5 ounce, boneless, roasted)

  • Calories – 207 kcal
  • Protein –46g
  • Carbohydrate – 0g
  • Fat –1.1g
  • Other – vitamin B-6, vitamin B-3 and selenium.

Ground Beef (Drained)

The amount of fat that remains in ground beef depends entirely on how you prepare it. Cooking ground beef, draining it, and then rinsing it with cold water reduces its overall fat content without decreasing its overall nutritional value.

Nutrition (3 ounce serving)

  • Calories – 216 kcal
  • Protein – 14.6g
  • Carbohydrate – 0g
  • Fat – 9g
  • Other – iron, niacin, magnesium, potassium, sodium, zinc, riboflavin, vitamin B-6 and vitamin B-12.


Salmon is a rich source of high quality protein and omega-3 fatty acids, minerals and vitamins.

Nutrition (3 ounce sockeye salmon, cooked in dry heat)

  • Calories – 184 kcal
  • Protein – 23.2g
  • Carbohydrate – 0g
  • Fat – 9.3g
  • Other – selenium, phosphorus, potassium, copper, magnesium, manganese, vitamin B-6, vitamin B-12, niacin, thiamine, riboflavin, pantothenic acid, choline and fat-soluble vitamins.


Haddock is a very good source of protein and very low in fat. It’s also high in vitamin B-6, vitamin B-12 and selenium.

Nutrition (5.3 ounces, baked)

  • Calories – 168 kcal
  • Protein – 36.4g
  • Carbohydrate – 0g
  • Fat – 1.4g
  • Other – vitamin B-6, vitamin B-12, niacin, selenium, phosphorus, potassium, calcium, iron, sodium and zinc.


Almonds are great for a mid afternoon snack and full of nutrients.

Nutrition (1 ounce portion)

  • Calories – 164 kcal
  • Protein – 6g
  • Carbohydrate – 6g
  • Fat – 14.3g
  • Other – calcium, iron, copper, manganese, phosphorous, potassium, zinc thiamin, riboflavin, niacin, biotin and vitamin E.

Cottage Cheese

Cottage cheese can be eaten by itself, on toast, in salads, with fruit and contained in various deserts.

Nutrition (4 ounce serving)

  • Calories – 116 kcal
  • Protein – 14g
  • Carbohydrates – 3g
  • Fat – 5g
  • Other – vitamin B-6, vitamin B-12, riboflavin, thiamine, vitamin A, pantothenic acid, folate and sodium.

Recommended Reading

To build lean muscle and lose body fat, not only do you need to workout, you also need to follow a strict diet plan. But does it have to be boring? No! I often failed sticking to a diet until I found Dave Ruel’s Anabolic Cookbook. It’s full of tasty recipes and meal plans that are easy and cheap to make. Each meal plan provides you with the nutrients required to gain lean muscle and lose body fat

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