Top 8 High-Protein Foods For Muscle Growth, Stronger Bones & Immunity

Eating a satisfying meal that supports your muscle growth, power your immune health, and makes your bones stronger is one of the very first pieces of advice every fitness expert gives. Your plate must have a good portion of carbohydrates, healthy fats, and protein.

Since protein plays a crucial role, it should be high in quantity. A high protein diet offers a slew of benefits like managing blood sugar, promoting weight management, and increasing your body’s capability to absorb calcium for stronger bones.

In a nutshell, you should incorporate these top 8 foods that are high in protein in your diet plan.

Best High-Protein Foods

  1. Eggs

1 large egg = 6 grams of protein

Whole eggs are a good source of protein and packed with healthy fats, antioxidants, minerals, and vitamins. Being the most convenient way to sneak, you can enjoy whole eggs in breakfast as hard-boiled or scrambled forms.

Egg whites are pure protein and are an incredible source of protein for gym-goers. Apart from this, they contain Choline, a nutrient that’s essential during breastfeeding and pregnancy to facilitate growth and development.

  1. Chicken

An ounce serving of chicken breast = 27 grams of protein

Want to pump up your protein consumption? Eat skinless chicken breast, it provides enough protein content along with minerals, and vitamin B.

Creamy Parmesan Garlic Mushroom Chicken and Baked Lemon Pepper Chicken are best known as versatile dinner staples.

You can also try adding chicken breast to stir-fries, salads, and soups to make delicious dishes.

  1. Lentils

1 cup cooked lentils = 18 grams of protein

A hearty lentil is the ultimate plant-based protein source. Being the richest protein source, both vegan and vegetarian can have it.

Lentils are also loaded with nutrients like potassium, folate, fiber, iron, manganese, and copper. Studies shows, people who consume lentils have a lower risk of heart disease & fatty liver disease.

  1. Lean Beef

3-ounce serving of lean-ground beef = 22 grams of protein

Another rich source of protein is Lean beef. It is high in bioavailable iron, selenium, zinc, and vitamins B6 and B12. Lean beef fuels your body by increasing immunity.

Some of the satisfying dishes you can have to include Slow-Cooker Beef Stew and Skillet Steak with Mushroom Sauce.

  1. Salmon

3-ounce serving = 19 grams of protein

Salmon is an excellent source of protein. It also provides vital minerals and vitamins like vitamin B12, selenium, and iodine. A diet full of herring and salmon lowers the risk of health issues like type 2 diabetes, and heart disease.

Some of the ways you can have Salmon are Walnut-Rosemary Crusted Salmon, and Honey-Garlic Salmon.

Also Read: 3 Healthy Tuna Fish Salad Recipes That All Tuna Lovers Should Try

  1. Peanut Butter

2 tablespoons of peanut butter = 7 grams of protein

Peanut butter is packed with nutrients like magnesium, folate, protein, and vitamin E. Eating peanut butter helps you to feel full and you don’t end up eating unnecessarily.

You can have it on a slice of bread or pie and enjoy the high-protein food.

  1. Pasta

1 cup cooked penne = 6 grams of protein

Are you looking for a yummy way to have high-protein content? If yes, then pasta is the way to go. Classic semolina pasta serving is better than a large egg.

For a quick meal, you can have Italian Sausage and Kale Pasta with meat sauce. It will provide enough protein per bite.

  1. Pumpkin Seeds

100 grams of Pumpkin seeds = 19 grams of protein

Pumpkin seeds are incredibly nutritious and delicious. They are also a great source of minerals such as magnesium, phosphorus, and zinc. Further, pumpkin seed is loaded with plant-based fiber and protein.

You can add the seeds to oatmeal, yogurt, salads, and baked goods. Or else you can mix it with unsweetened dried fruits like almonds for making a healthy snack.

These are 8 delicious high-protein foods you can eat to enhance muscle growth, increase weight loss, and build stronger bones.

Also Read: 10 Superfoods That Doubles Your Stamina & Energy