Building muscle isn’t just about lifting weights – it’s also about what’s on your plate.
From protein powerhouses to complex carbs and healthy fats, these foods can help you pack on lean muscle the smart and sustainable way.
Chicken breast
A classic staple in many muscle-building diets, chicken breast offers a whopping 31 grams of protein per small, skinless piece.
It’s lean, versatile, and easy to prepare, making it ideal for hitting your daily protein target.
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Pea protein
For plant-based eaters, pea protein is a standout option with 24 grams of protein per ounce.
It’s also hypoallergenic and easier to digest than some other plant proteins, making it a solid choice for most people.
Cottage cheese
High in casein, a slow-digesting protein, cottage cheese delivers 23.5 grams of protein per cup.
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It’s great as a bedtime snack to provide your muscles with nutrients overnight.
Shrimp
Low in fat and calories, shrimp packs 20.4 grams of protein per 3-ounce serving.
It’s also rich in key nutrients like selenium and vitamin B12, which support overall muscle function.
Greek yogurt
With nearly 20 grams of protein per 7-ounce serving, Greek yogurt is ideal for breakfast, snacks, or post-workout fuel.
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Tempeh
This fermented soy product delivers 19.9 grams of protein per 100 grams and adds gut-friendly probiotics to your diet.
It’s also rich in iron and other essential minerals that aid muscle health.
Canned salmon
Convenient and nutrient-rich, canned salmon provides 19.6 grams of protein per 3-ounce serving, along with healthy omega-3 fatty acids that help reduce muscle inflammation and improve recovery.
Lentils
At 17.9 grams of protein per cup, lentils are a fiber-rich, plant-based protein option that also provides complex carbs for sustained energy during workouts.
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Eggs
A powerhouse of nutrition, one large egg has 6.28 grams of protein and all nine essential amino acids.
Including the yolk adds healthy fats and vitamins crucial for hormone production and muscle repair.
Protein powder
Protein powder is a convenient and effective way to increase your daily protein intake.
It is especially useful if you’re struggling to meet your needs through whole foods alone.
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This article is based on information from Health.com.