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Foods rich in protein are essential and are needed in the body for building and repairing muscle tissues. They also help keep your hair and nails looking healthy. If you’re into bodybuilding, I guess you already know how important protein is to sustain lean muscle mass. If you fall behind on your daily protein intake; this could lead your muscles to become out of shape.

Additionally, this may result in other deficiencies. Whey Protein and Whey Protein Isolate are the most popular sources of protein for bodybuilders and athletics. However, not everyone can afford to buy protein products as these tend to be very costly depending on the manufacturers. The great news is, there are lots of natural foods that you are already consuming on a daily basis which have the potential to give you all the protein you need.

How much Protein do I need? ​

It is important to note the daily requirement of protein in the Body.

  • 52g of protein for the average man
  • 46g of protein for the average women

If you really want to see the best results possible from your diet plan, then you must be making sure you’re not becoming protein deficient. Protein is essential to help prevent lean muscle mass loss, to help increase the metabolism and to help you feel satisfied on your fitness, fat loss or diet program.

If you are seeking a protein supplement, here are two to choose from

Let’s have a quick peek at the top 17 protein sources that you could eat or snack on to boost your daily protein intake. If you can make an effort to include these in your diet plan, then you can rest assured that you will be on your way to a lean physique or amazing fat loss results.


  • Soy Beans (36 grams of protein per 100 grams of soya beans)

soya bean high in protein

Soybeans are the first foods rich in protein with a very high amount up to 36 grams per 100 gram of soya beans. These beans can make a great side or delicious meal. While males may want to go easy on the soy related products since they can have an impact on testosterone levels, including a few servings a week can be a part of a healthy diet and help increase your overall protein intake.

Soy beans can also be eaten a number of different ways so get a little creative in the kitchen to see what you like best.

  • Tuna fish  (30 grams of protein per 100 grams of Tuna)

tuna fish protein

Tuna is very healthy with many nutritional health benefits and 30 grams of protein available in 100 grams of Tuna. This healthy fish is one of the best foods rich in protein, omega 3 fatty acids which helps reduce coronary heart disease and lower cholesterol levels. Tuna can be prepared in many different ways, but mostly eaten with salads for boosted health benefits. Eating or adding tuna fish to your diet will help boost your protein intake.

  • Chicken (31 grams of protein per 100 grams of Chicken)

protein rich foods called chicken

No! I am not referring to fried chicken. There are 31 grams of protein available in 100 grams of Chicken breast or chicken meat. Many people seem to think the equivalent amounts of proteins found in Chicken breast are the same amount found in fried chicken. But that is not the case. Fry chicken tends to be very oily or high in unhealthy saturated fats which may cause high cholesterol or obesity. Chicken is a very healthy rich source of protein which can be prepared in many different ways. If you find yourself low on protein foods or lose muscle mass: simply try 100g of chicken breast along with something of your choice.

  • Beef  ( 26 grams of protein per 100 grams of Beef)

 Beef is a very healthy meat hence it makes the list of foods rich in protein along with many other essential nutrients. Beef offers 26 grams of protein in 100 grams of beef. If you’re a vegetarian, this may not be your best option, but for others; adding beef to your diet will help to boost your daily protein intake. This will be a great protein source for bodybuilders seeking to keep their ripped muscles and physique.

  • Peanut  ( 26 grams of protein per 100 grams of Peanuts)

peanut protein rich

Peanut is a much sought after product when it comes to protein deficiency. There are 26 grams of protein available in 100 grams of peanut, which is why most people tend to love peanut butter. Peanuts can be eaten as a snack, mixed in a smoothies drink or cake recipe. If you find yourself wanting more protein in your diet, peanuts are a great choice to give you the boost.

  • Steak ( 26 grams of protein per 100 grams of Steak)

protein rich steak healthy

Steak whether eaten medium, rare or well done offers many nutritional health benefits along with 25 grams of protein or more. If you’re seeking to boost your protein intake, try 100 grams of steak which offers 25g of protein and makes it easier for you to meet your daily protein goal. People tend to buy steaks at restaurants generally, but if you can be creative at home, try making a few dishes on your own with a steak meal.

  • Pork chops ( 24 grams of protein per 100 grams of Pork Chop)

Pork chops is another food you might not think is packed with protein but it has 24gram of protein to 100g of pork chops. This can be prepared in many several different ways along with other dishes for boosted nutritional health benefits. If you’re a vegetarian who doesn’t believe in meat, then there are many other protein rich foods available to choose from. Pork chops are a great choice if you’re looking to add more protein to your diet.

  • Nuts ( 20 grams of protein per 100 grams of Nuts)

 Nuts are one of the best sources of protein to consider if you’re looking to increase your intake on a vegetarian diet.  20 grams of protein is available in 100 grams of nuts. Getting enough healthy fats is also essential for those eating in this manner and nuts will fit the bill perfectly.

They’re high in healthy fats, high in fiber, relatively low in carbohydrates, and will provide some quality protein to help you meet your daily requirements.

  • Salmon ( 20 grams of protein per 100 grams of Salmon)

Salmon is a very delicious fish rich in protein (20 grams -100 grams) known to provide many nutritional benefits. Salmon fish are generally pricey, so it is worth the investment. 100 g of salmon can supply vitamins, B12, D, Omega 3 and many other essential nutrients. If you find yourself being deficient in protein, try a salmon dish every once in a while or weekly.

  • Tempeh ( 19 grams of protein per 100 grams of Tempeh)

Tempeh tends to be the next most popular source of protein for vegetarians. With 19 grams of protein available in 100g, Tempeh is also a very good food for helping to lower your cholesterol levels, so that’s yet another advantage that you’ll get from having this in your meal plan.

  • Cashew ( 19 grams of protein per 100 grams of Cashew)

Cashews are one of the healthiest nuts available which are rich in protein and healthy fats. 100 grams of cashews offers 18 grams of protein for your daily necessity. Cashews can be eaten as a snack or mixed with a smoothie or cake. It all depends on how creative you are with your meals. Eating cashews daily will help to increase your protein intake to help with your lean muscles or weight loss goals.

  • Eggs ( 13 grams of protein per 100 grams of Eggs)


There are 13 grams of protein available in 100 grams of eggs. Generally, eggs tend to be one of the main sources for protein by most body builders. However in the list just mentioned: an egg doesn’t have much protein available compared to soya beans or tuna fish. Eggs may boost your cholesterol so it is important to keep your count low. However if you have a low protein count, try adding 100g of egg to your diet to help boost your protein intake.

  • Quinoa ( 8 grams of protein per 185 grams of Quinoa)

 A very good source of protein to eat regularly when using a vegetarian fat loss diet is quinoa.  Quinoa is great because it’s high in protein and is a complete source of protein, which most proteins are not.

Quinoa can easily be used in any dish that calls for brown rice, so start making this swap today.  Whether you want to eat it along with some beans, in a salad, or with a stir-fry, it’s an important food to have in your diet plan.

  • Milk ( 8 grams of protein per 244 grams of Milk)

milk calcium rich and protein

Milk is a healthy choice very rich in calcium for stronger bones and teeth likewise protein for muscle development. 1 glass or cup of milk offers 8 grams of protein or the equivalent of 2 TBS of peanut butter. Milk can be drunk by itself or mixed in different types of teas, porridges, smoothie drinks or dessert recipes. It all depends on your creativity. If you’re low on protein, add milk to your daily diet to help get an increase in your protein intake.

  • Tofu ( 8 grams of protein per 100 grams of Tofu)

 The next food that you’ll want to consider adding to your vegetarian diet is tofu.  Tofu is one of the primary foods that most vegetarians eat and is available in a wide range of textures and flavors.

While many people do have a negative perception that tofu tastes horrible, remember that it’s all about how you cook it.

If you prepare this dish properly, it can be quite delicious. Experiment with a few different recipes to see which you like best.

  • Kale ( 4.3 grams of protein per 100grams of Kale)

kale healthy vegetables

Though not a lot, kale can be added with other foods rich in protein to make the perfect combo. Kale is a very healthy vegetable known for many healthy essential nutrients and immune boosting benefits. Another well-kept secret is it’s not a very high source of protein. 100 grams of protein offers 4.3 grams of protein which make it great for salads or eaten as a side. It is always important to include vegetables and fruits in your daily diet and kale is a great choice to help boost your protein intake.

  •  Spinach  ( 2.9 grams of protein per 100 grams of Spinach )


Many people think spinach is the king crop of protein foods but in fact it’s not. There are only 2. 9 grams of protein available in 100 grams of spinach. While the protein count may be low, spinach makes a great mix with other vegetables in a diet or juiced. Spinach also offers many other nutritional health benefits such as vitamins, irons and zinc. If you find yourself falling short on your daily protein requirement, adding spinach to your diet will help boost your protein intake.

Protein is a very essential nutrient needed by the body on a daily basis for functioning optimally. So if you don’t have a whey protein powder or whey protein isolate then try adding one of these healthy choices to your diet to get your daily protein requirements. Next time you’re getting ready to prepare a meal, make sure that you have one of these protein sources included in your plan.  Using these along with an appetite suppressant such as PhenQ or Hiprolean XS Fat burner will take you one step closer to the boy of your dreams.

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