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8 Food that Help Gain Muscles and Have More Protein than Eggs.

When it comes to building muscle and getting enough protein, eggs are often seen as a go-to option. However, there are several other foods that can help you gain muscle and pack in more protein than eggs. Here are eight of them:


Chicken Breast: A lean source of protein, chicken breast  contains about 31 grams of protein per 3-ounce serving, making it an excellent choice for muscle growth.





Greek Yogurt: Greek yogurt is not only rich in protein but also contains beneficial probiotics. A typical serving can provide around 17 grams of protein.






Cottage Cheese: Cottage cheese is high in casein protein, which is slow-digesting and ideal for muscle repair and growth. A cup of cottage cheese offers about 28 grams of protein.



Salmon: Along with being a great source of omega-3 fatty acids, salmon is packed with protein, delivering around 22 grams per 3-ounce serving.



Tofu: Tofu is a plant-based protein option that provides about 20 grams of protein per 3.5-ounce serving. It’s versatile and can be included in various dishes.



Quinoa: Unlike most plant-based sources, quinoa is a complete protein, containing all nine essential amino acids. One cup of cooked quinoa boasts around 8 grams of protein.




Turkey: Similar to chicken breast, turkey is a lean protein source, offering about 24 grams of protein per 3-ounce serving. It’s a great alternative to beef for those looking to reduce their saturated fat intake.


Lentils: Lentils are not only rich in protein but also high in fiber and various nutrients. A cooked cup of lentils provides approximately 18 grams of protein.



Incorporating these foods into your diet along with a balanced exercise routine can help support muscle growth and overall health. Remember to pair them with a variety of other nutrient-rich foods to ensure you’re meeting all your nutritional needs.

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