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Foods with High Protein: Everyday Foods to Increase your Protein Intake

Updated on April 14, 2011

If your current fitness goal is to build your muscular strength and size, your body needs fuel in the form of foods with high protein, to make this happen. While there are many designer supplements available comprising of high levels of protein, there are actually several natural protein rich sources which can be a great way of giving variety to your diet. Whether you are a beginner or an experienced lifter looking to cut down on protein shakes and replace them with solid food, this list of foods with high protein will give you some ideas to improve your diet the natural way.

Lean Red Meat

Lean red meat is a great source of protein, and provides the necessary nutrients to build muscle. Beef offers higher protein content than most other food sources, so don't disregard its value in your diet. Beef also contains considerable saturated fats, so buy ground beef or mince with lower fat levels, and the leanest cuts of beef are the best. If you are a little adventurous, more exotic meats like kangaroo are actually a great source of protein and generally contain less fat than beef.

Chicken Breast
Chicken breast is a very popular source for lean protein with low levels of fat. There are many different recipes to use chicken breast, so it can be both a delicious and important food source for those looking to build muscle. Chicken breast should be a regular source in your diet.

Milk and Dairy
Many dairy products contain good levels of protein as well. Milk contains casein, a protein found in mammals. Milk is also the source of whey, which is the main ingredient in many protein powders. Milk contains around 8 - 10 grams of protein per 250mL, so a couple of glasses a day can really add a good amount of protein to your body. Cottage cheese is also a great source, but make sure you stick to the low fat versions of your dairy products to minimize your fat intake.

Foods with high protein levels will get the most of those hours in the gym.
Foods with high protein levels will get the most of those hours in the gym.

Fish is another quality source of protein. It has little fat and carbohydrates, so fish should definitely be included in your diet. Tinned tuna and salmon are also great since they are inexpensive, so there is no reason to not add them. Fish also contains high levels of omega 3, so may have a positive effect on other areas of your health as well.

A list of natural foods with high protein would be incomplete without eggs. There are many ways to cook eggs, so if you get sick of eating them a certain way, try a different cooking method, like scrambled, boiled, fried, or poached. Most of the protein in eggs is found in the whites, so many people decide to eat just this part of the egg, but this is up to you. Getting an early morning hit of protein with eggs at breakfast is a good start to a muscle building diet.

Nuts and Legumes
Nuts and legumes can also be a good source of protein. Peanut butter is packed with protein, however be cautious, it also contain high levels of fat. Make sure you account for this fat when including nuts in your diet. Good legumes for protein are soybeans, kidney beans and black beans.

Incorporating these high protein foods into your diet, is a great way to add variety, and keep your protein levels high to fuel the building of muscles.

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    • profile image

      what food contains protein 4 years ago

      f you look at the ingredient list you'll see that calcium carbonate precedes chitosan. Calcium carbonate is in the IRIS list as a phos. binder.

      Not sure what the role chitosan plays. In people it was reported to bring down BUN/ Creat numbers but no mention of lowering phos was made.

    • chamilj profile image

      chamilj 6 years ago from Sri Lanka

      Thanks for the list of High Protein sources.