9 High-Protein Foods for Building Lean Muscle

9. Chicken breast

You knew this had to be on the list, right? Chicken breast is so popular among weightlifters that it's almost a cliché, but it's amazing for creating lean muscle.

8. Greek yogurt

Greek yogurt is abundant in protein and can be used in smoothies, pancakes, and sour cream. Greek yogurt has higher protein than regular yogurt due to straining. 17 grams per 6-ounce tub!

7. Tofu

Recently, vegan and vegetarian power lifters have disproven the idea that soy meals don't feed muscle growth. A high-protein plant-based alternative to meat is tofu.

6. Salmon

Salmon is high in protein (17 grams per 3-ounce fillet), but did you know it also contains creatine? Many weightlifters take creatine to develop muscle by drawing water into muscle cells.

5. Eggs

Portable 6 gram packages of high-quality protein are each orb. Choline, a muscle-building vitamin, is in eggs.

4. Beans

Beans are great for muscular growth. Half a cup of cooked edamame has 9 grams of protein and iron for muscle oxygenation.

3. Lean beef

A 3-ounce flank steak offers 24 grams of protein. Beef is heavy in protein and muscle-building minerals including zinc, selenium, and iron.

2. Turkey breast

Turkey breast has more protein and less fat than chicken breast. Turkey is versatile enough to be used for breakfast, lunch, and dinner, and each 3-ounce serving has 26 grams.

1. Tuna

At 20 grams per 107-gram can, canned tuna is a tasty, high-protein lunch or snack. Fresh tuna provides greater protein and a more attractive dining presentation.

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