29 Protein-Packed Foods to Help You Build Muscle

There’s a reason you always hear about the benefits of drinking protein shakes after your workout. Protein repairs the tiny tears caused by strength training in your muscles, which helps them grow bigger, faster.

But if you really want to maximize your gains, you need to down protein all day long.

In a University of Texas study, researchers found that muscle protein synthesis—the driving force behind your muscle growth—was 25 percent greater when people ate meals with 30 grams of protein throughout the day, compared to those who ate a bulk of their protein at dinner and skimped during breakfast and lunch.

Unfortunately, most Americans don’t hit the mark.

We typically eat almost three times as much protein during dinner (38 grams) as we do during breakfast (13 grams), according to the National Center for Health Statistics.

But it’s not just about how much protein you’re eating, the kind of protein you consume is important, too.

“Protein quality is important, but it’s more about the variety you’re eating,” says Men’s Health nutrition advisor Mike Roussell, Ph.D. If you’re eating chicken only, you’re missing benefits from steak (iron), fish (omega-3s), and chickpeas (fiber).

So ask yourself not only “Did I eat enough protein today?” but also “Did I eat different proteins than yesterday?”

But be cautious. This doesn’t mean protein-enhanced animal crackers are exactly good for you, says Roussell.

Watch out for sugar- and calorie-loaded foods disguised as healthy due to their protein label—meaning that while a battalion of new products is clamoring for your stomach space, not all of those foods satisfy dietitians’ criteria.

Eat the good stuff, and you’ll flatten your gut. These 24 expert-approved high-protein foods are a smart place to start.

1. Perdue Harvestland Organic Chicken Breast

Mitch Mandel

Let’s start with the meal builders that will help you hit the magic 30-grams-per-meal mark and keep a lid on garbage ingredients. For this chicken, the USDA Organic label means these birds weren’t given antibiotics or fed animal byproducts.

Protein per serving: 24g

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2. Modern Table Three Cheese Mac & Cheese

Mitch Mandel

The pasta includes red lentils, which lend heartiness to this comfort food classic.

Protein per prepped cup: 18g

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3. Real Good Pizza Co. The Supreme

Mitch Mandel

The crust is chicken breast! Need we say more?

Protein per pizza: 25g

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4. Organic Valley Omega-3 Eggs, Extra Large

Mitch Mandel

Scramble up three with 1/3 cup cheddar and you have the easiest way to consume 30 grams fast.

Protein per egg: 7g

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5. Squid

Mitch Mandel

Ah, nasty! Now, hold up: If you’ve had calamari, you’ve had squid. Buy some from the fish counter (it’s cheap) and try it in stir-fry.

Protein per 1/4 lb: 18g

6. Eden Organic Garbanzo Beans (a.k.a. chickpeas)

Mitch Mandel

Think of them as extra protein for your soup, quinoa bowl, or egg salad. The cans are BPA-free.

Protein per 1/2 cup: 7g

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7. Grass-Fed Ground Beef

Mitch Mandel

This beef can be leaner and lower in calories than traditional grain-finished beef—and it often has a fresher flavor too.

Protein per 1/4 lb: 23g

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8. Beyond Meat The Beyond Burger

Mitch Mandel

Will a pea-based patty replace your beef burger? No. But is it a nice switch? It may surprise you.

Protein per 1/4 lb: 20g

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9. P28 High Protein Bread

Mitch Mandel

Two slices—at 130 calories and 2 grams of fiber apiece—set a firm foundation for a solid sandwich. Bonus: It doesn’t taste like burlap.

Protein per slice: 14g

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10. Wild Planet Wild Sockeye Salmon (No Salt Added)

Mitch Mandel

Most plant-based proteins don’t have heart-healthy omega-3 fatty acids. Eat it as you would tuna.

Protein per 4 oz 22g

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11. Bob’s Red Mill Organic Whole Grain Quinoa

Mitch Mandel

Quinoa has more protein per serving than brown rice or oats. Use it as a base for other proteins.

Protein per 1/4 cup 7g

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12. Nasoya Organic Extra Firm Tofu

Mitch Mandel

A little now and then won’t cause man boobs. Drain it. Blot it. Dice it. Throw it into Asian noodle dishes.

Protein per 3 oz: 9g

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13. Good Culture Organic Cottage Cheese

Mitch Mandel

Now, let’s get to the snacks. Same rules apply here: Eat 30 grams of protein. Yes, you may have to combine a few of our choices below.

Get the whole-milk version of this cottage cheese: creamy, rich, awesome. A half cup has 90 calories and only 3 grams of carbs.

Protein per container: 19g

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14. Smari Organic Icelandic Yogurt, Pure Nonfat

Mitch Mandel

This stuff’s so thick you could use it to lay bricks. Good for stacking muscle too. Stir in some #19.

Protein per container: 17g

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15. Epic Chicken Sriracha Bar

Mitch Mandel

It’s a meat-based snack bar. Your hesitation will vanish after the first slightly spicy bite. This one has just 100 calories per bar.

Protein per bar: 15g

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16. Oberto All Natural Original Beef Jerky

Mitch Mandel

Grab a few for a snack instead of those shelf-stable processed meat ‘n’ cheese sticks.

Protein per oz 13g

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17. Organic Valley Grassmilk Raw Cheddar Cheese

Mitch Mandel

Whoa, that’s sharp! And free from nasty stuff like antibiotics, synthetic hormones, and pesticides.

Protein per oz: 7g

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18. Forte Gelato, Vanilla

Mitch Mandel

This brand skips whey protein for egg yolks, and fake sugar for the real deal. When you’re doing dessert, you go big, right?

Protein per 4 oz 15g

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19. Santa Cruz Organic Creamy Light Roasted Peanut Butter

Mitch Mandel

This brand slayed our taste tests. Go on, eat it straight from the jar.

Protein per 2 tbsp: 8g

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20. MuscleTech Protein Cookie, Chocolate Chip

Mitch Mandel

We’re not big on glorified desserts posing as protein-centric, but this whey-based cookie delivers.

Protein per cookie: 18g

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21. Eggland’s Best Hard-Cooked Peeled Eggs

Mitch Mandel

You know the hassle of cooking and peeling eggs? Forget that. Just pluck these out of the bag.

Protein per egg: 6g

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22. Organic Prairie Organic Roast Turkey Breast Slice

Mitch Mandel

In terms of taste, texture, and nutrition, there’s no better brand in the deli case. Roll ’em. Eat ’em.

Protein per 2 oz: 13g

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23. Milk!

Mitch Mandel

Remember cow’s milk? Before hemp, cashew, and almond milk took over? A secret: Those nut “waters” have minimal protein.

Protein per cup (2 percent): 8g

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24. Wild Planet Wild Sardines in Water, No Salt Added

Mitch Mandel

One of the most concentrated sources of omega-3s on the globe.

Protein per 2 oz: 11g

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25. Lamb Chops

Target

These meat lollipops taste like beef, but have a slightly grassy flavor that works especially well with fresh herbs. Dust them with salt and pepper, slap them on a well-oiled grill, and cook them until medium rare, just 2 or 3 minutes on each side.

Protein per serving: 23g per 4 oz serving

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26. Mussels

Demande Philippe/Getty Images

These tasty bivalves basically tell you when they’re ready to eat. Dump them into a pot with butter, white wine, chopped parsley, and lots of minced garlic. Turn the heat to medium, cover the pot with a lid, and let them steam until they open. Eat them with a loaf of crusty bread to mop up the sauce.

Protein per serving: 20g per 3 oz serving

27. Edamame

Target

Everyone’s favorite Japanese restaurant appetizer is really just steamed soybean pods. Still, these oversized-pea-lookin-things contain a wallop of protein considering the source.

Protein per serving: 18g per cup

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28. Fishpeople Wild Alaskan Salmon Jerky Rainbow Peppercorn

Fishpeople

It’s wild salmon, dehydrated, and set off with a peppery kick. You’ll dig it.

Protein per serving: 12g per 1 oz

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29. Lump Crab Meat

Chicken of the Sea

The stuff of crab cakes contains a sea of protein for very little calories. One cup delivers only 120 of them.

Protein per serving: 26g per cup

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