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12 High-Protein Foods to Eat for Muscle Gain and Weight Loss

Updated: Mar 12

If you didn't know this yet, all your muscles, organs, tissues, hormones are made of protein. Eating a high-protein diet has many health benefits, including:

  • supports your muscles and bones

  • helps you to lose and maintain weight

  • helps to stabilise your blood sugar levels

  • reduces brain fog

  • supports cardiovascular health

  • improves your ability to learn and focus, promoting healthy brain function

As we age we loose muscle mass and it's therefore even more important to consume good-quality protein and do strength training to increase our muscle mass.

The standard recommendation is that you should get around 0.8g of good quality protein per kilogram of your body weight a day. So if you weigh 60kg, you should get minimum of 48g of protein per day. This of course depends also on your lifestyle and activity level. Protein is very important for your live detoxification process.

Foods highest in protein

Here is a list of foods that contain the most protein per gram.

1. Grass-fed beef- 22g of protein per 85g (3 oz)

It's one of the best high-protein foods you can find. Besides if providing you with close to 50 percent of your daily value of protein, it's also a great source for vitamins A, E and antioxidants.

2. Organic chicken- 21g of protein per 85g (3 oz)

Just one chicken breast provides you with over 30 percent of your daily value of protein. Chicken has also high levels of B vitamins (niacin, B6), important for lowering LDL cholesterol, lowering risk of cardiovascular disease, treating diabetes

3. Protein powder from Bone Broth- single serving (1/4 cup) provides with 20g of protein

Besides protein, bone broth contains amino acids that support gut and detoxification and important minerals, including magnesium, selenium, potassium and calcium.

Bone broth protein powder provides you with the same benefits as bone broth, improving joint health, boosting your immune system, helping healing leaky gut and reducing cellulite

4. Lentils- 1 cup contains 18g of protein

Lentils a great plant-based protein to consume, containing dietary fibre, iron, potassium, phosphorus, iron, folate, B vitamins etc. The nutrients and protein in lentils regulate blood sugar levels, alkalise your body by balancing its pH level, aids with digestion and boost cardiovascular health

5. Wild-Caught Salmon- 17 grams of protein per 85g (3 oz)

Wild-Caught Salmon is one of the healthiest protein foods as it's also high in omega-3 fatty acids, including vitamins and minerals like B3,B5, B6, B12, vitamin D, selenium, potassium. It has great benefits for your heart, skin, brain, bones, cells and eyes.

6. Black Beans- 1 cup contains 15 grams of protein

Black beans are a great source of both protein and fibre, helping you to feel full and satisfied and controlling your blood sugar levels. The combination of protein and fibre also helps body to absorb nutrients and release acids into your bloodstream helping you to feel more energised and cleansing your digestive tract.

7. Free-Range Eggs- 1 large egg contains 7 grams of protein

Eggs are one of the best high-protein, low carb foods as they have a complete amino-acid profile, plus fats. They contain all 9 amino acids that we need to get from food. Adding free-range organic eggs as a protein source to your diet, helps with your heart health, weight loss, and boosting the health of your skin. Eggs are high in biotin and B6, which help to absorb protein

8. Yoghurt- 160g contains 6-9 grams of protein

Adding yoghurt, a high protein probiotic food to your list of proteins you want to consume, boosts your immune system, supports your weight loss and regulates your mood.

Unflavoured greek yoghurt is the most commonly recommended option here, but you can also consider yoghurt made from goat's or sheep's milk.

9. Goat Cheese- 28g contain 7 grams of protein

Goat's milk is easier to digest than cows milk and goats cheese as well as feta cheese (from goat's or sheep milk) provide good protein per serving, plus it contains medium-chain fatty acids that help lower cholesterol and boost energy levels.

10. Almonds - around 20 almonds provide you with 5g of protein

Almonds are a great healthy snack containing protein, fibre, unsaturated fatty acids, antioxidants and minerals like magnesium and riboflavin. You can also choose to consume nut butters, rather than whole nuts. But do choose the ones that contain only nuts and no added oils or sugar.

For better absorption soak and sprout nuts before eating and store them in a fridge or freezer to avoid oxidation.

11. Lamb- 25g of protein per 85g (3 oz)

As well as being very high in protein, lamb is one of the better sources of nutrients like zinc, iron, vitamin B12. It does contain decent amount of fat, including saturated fat. But it also supplies with CLA (conjugated linoleic acid), which is linked with weight management and improving satiety

12. Sardines- 22g of protein per 110g (4 oz)

Besides being one of the sustainable sources of high protein, they are one of the best sources of natural omega-3 fatty acids, vitamin D, B vitamins, phosphorus and selenium. Sardines are also considered as 'nature's botox'.

Other animal based protein rich foods include: beef liver, lamb, chicken liver, duck, wild game, pork, other fish and seafood, cottage cheese, kefir etc.

Other plant based protein rich foods include: quinoa, chickpeas, white beans, kidney beans, green peas, spirulina, natto, tempeh, edamame, hemp seeds, pumpkin seeds, peanuts, cashew nuts, nutritional yeast, amaranth, buckwheat, millet, Ezekiel bread etc.

If you are looking to receive nutritional counselling to improve your diet, to have the meals balanced in order to support healthy weight, to have the energy you need to do things you love- then do reach out to me for nutritional counselling at


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