Best High Protein Foods For Muscle Building and Fat Loss

Let’s start this article with a question, How much protein is required to build Lean Muscle or to Lose Fat?
For Building Lean Muscle you require 1 gram of protein per pound bodyweight. Similarly, for fat loss, you need 1.5/2 gram of protein per pound bodyweight depending upon fitness goals and fitness level.

Amino acids are building blocks of Protein, There are two types of amino acids essential and non-essential. Animal sources of protein tend to deliver all the amino acids we need. Other protein sources, such as fruits, vegetables, grains, nuts, and seeds, may lack one or more essential amino acids. That’s why Vegetarians need to be aware of it and eat a variety of protein-containing foods each day in order to get all the amino acids needed to make complete Protein.

Best High Protein Foods For Muscle Building and Fat Loss (Table)

FoodProtein (Per Serving)
Chicken Breast28g/100g
Eggs6g/1large whole egg,4g/egg white
Mixed Nuts6g/28g (1 ounce)
Yogurt (curd)17/170g
Best High Protein Foods For Muscle Building and Fat Loss.

Chicken Breast

Chicken Breast

Chicken breast is one of the most popular lean high protein foods. Chicken breast is also very easy to cook and tastes delicious if done right.

Protein content: 80% of calories. 100gm chicken breast without skin contains 30 grams, with only 160 calories.

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The egg is another lean protein food if the yolk is removed. Eggs are among the healthiest and most nutritious foods on the planet. It is also loaded with many minerals & vitamins.

Protein content: 1 large egg has 6 grams of protein, & 5 grams of fat with 78 calories.



Nuts like Almonds, cashews, walnut, pistachios, etc are good sources of healthy fats but we can’t deny the fact that nuts are also high protein foods source they are loaded with important nutrients, including fiber, vitamin E, manganese, and magnesium protein content: 6 grams per ounce (28 g), 14 grams of healthy fats with 161 calories.



These high-fiber legumes are a hit with gym-goers as just a 100-gm serving of this healthy snack contains 18 gm of proteins. Moreover, 68% of the total carb content of chickpeas is fiber, which makes it a filling food.


Soya Tofu

It’s a favorite food among vegetarians and vegans. A 100-gm serving of tofu contains 9 gm of high-quality protein


A 100-gm serving of boiled lentils contains 9 gm of protein. Moreover, the same amount of lentils also has 8 gm of dietary fiber.

Yogurt (Geek Yogurt)

Yogurt tastes delicious, has a creamy texture, and is high in many nutrients. Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein but contains more calories.

Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 6-ounce (170-gram) container has 17 grams of protein, with only 100 calories.

Whey Protein

Whey Protien

Anyone who workout in the gym on a more than casual basis has probably begun using Whey protein shakes and for good reason. Whey Proteins are manufactured to reflect your goals and can provide as little or as much protein as you need to support your goals. If you can’t get your protein from real food, protein supplements are the next best thing and offer the ultimate convenience.

These are some Best High Protein Foods for Muscle Building and Fat Loss, by including plenty of egg whites and chicken breast in your diet, you will more than likely hit the required amount of protein you need to pack on muscle. Protein shakes will help when you need some fast, convenient meal replacements and foods like cottage cheese are the perfect snack.

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