Protein Rich Food for Muscle Building7 min estimated reading time

How to Get More Protein

Healthy Meal Plans for Weight Loss

As we age, there is a tendency to lose muscle and gain fat. Most people regard this as a natural part of the aging process. But it doesn’t have to be that way.

Part of the problem is that as we get older, we become more time poor. So we eat more fast food or supermarket pre-packaged food, which means more sugar, more preservative and less protein. We spend a lot more time sitting down and far less getting any sort of exercise. It’s insidious, and before long we feel we are at the point of no return.

But it’s not so. Each of these issues can be tackled. Sometimes, the only way to do that is to pick one thing and tackle it first.

This article will focus on getting more protein.

Protein is an essential muscle-building nutrient. It builds, maintains and repairs all your muscles. And once you start exercising again, it allows your muscles to grow back bigger and stronger between each workout. This article will help you maximize your protein intake by listing 10 of the top protein-rich foods for building up your muscles. Here is my list of the top 10 protein-rich foods available.


1. Eggs

Protein Per 1 oz. Serving = 3.57g
Calories Per 1 oz. Serving = 42

Protein Rich Food Eggs

Eggs are truly a superfood. They provide one of the highest quality proteins of any food available with one egg supplying more than six grams of protein, or around 15 percent of the recommended daily value. The protein quality in an egg is so high that the scientists often use eggs as the standard for measuring the protein quality of other foods. Note that nearly half of the protein is in the yolk.

All-natural, high-quality protein helps build muscle and allows you to feel full longer and stay energized, which can help you maintain a healthy weight. In fact, eating eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. The protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy “crash” as blood sugar levels drop.

Eggs are a natural companion to many other foods, but can also be enjoyed on their own, fried, poached or scrambled.

2. Almonds and Walnuts

Almonds Protein Per 1 oz. Serving = 5.9g
Almonds Calories Per 1 oz. Serving = 161

Almonds are portable, require no preparation and make a perfect snack. In addition to the protein, 1 oz. serving of these nutritious nuts provides you with plenty of copper, magnesium, manganese, phosphorus, vitamin B2 and vitamin E. These nutrients keep your blood and your heart healthy, help your body produce energy efficiently and much more.

Walnuts Protein Per 1 oz. Serving = 4.3g
Walnuts Calories Per 1 oz. Serving = 183

If you’re not a fan of almonds, walnuts are a great substitute. As well as being loaded with protein, these filling nuts contain extremely high levels of copper and manganese which work together to protect your body against chronic disease, strengthen your heart and prevent inflammation.

3. Beef

Protein Per 4 oz. Serving = 26g
Calories Per 4 oz. Serving = 188

Beef is a full flavored, tasty meat and a great dinner choice. It’s highly nutritious and contains lots of healthy fats, choline, phosphorus, selenium, zinc, vitamin B3 and vitamin B12. In terms of health, beef supports your vital organs, strengthens your immune system and prevents inflammation.

4. Chicken

Protein Per 4 oz. Serving = 35.2g
Calories Per 4 oz. Serving = 187

Protein Rich Food Chicken

Chicken is probably the most popular protein source out there due to its versatility and the ease with which it can be prepared. It’s a great source of numerous vitamins and minerals including choline, phosphorus, selenium, vitamin B3 and vitamin B6. Chicken boosts your body in numerous ways with some of its main health benefits including higher energy levels, enhanced immunity and stronger bones.

If you’re looking for a great source of lean, low-fat protein, chicken is your go-to source. The protein in chicken lends itself to muscle growth and development and helps to support a healthy body weight and aids weight loss.

Chicken soup, chicken stew, chicken chili, chicken breast on salad…chicken in almost any form is great for your health. The health benefits of eating poultry are plenty. When it comes in a lean breast, it’s low in fat and calories and high in protein, which makes it ideal for weight maintenance. Not to mention that this bird is jam-packed full of essential nutrients and vitamins.

Plus, with so many ways to prepare chicken, your family won’t tire of chicken as a frequent weekly menu staple.

Interesting Fact: It’s estimated that there are more than 19 billion chicken alive at any one time, making it the most widespread domesticated animal.

5. Flax Seeds

Protein Per 1 oz. Serving = 5.1g
Calories Per 1 oz. Serving = 150

Flax seeds are another top protein-packed snacking option. As well as protein, these powerful seeds contain high levels of lignans and monounsaturated fats which help to fight inflammation in your body, prevent cancer, improve brain function and much more.

6. Lamb

Protein Per 4 oz. Serving = 30.1g
Calories Per 4 oz. Serving = 229

Lamb is a soft, tender protein source that often gets overlooked. It’s loaded with quality nutrients including phosphorus, selenium, vitamin B3, vitamin B12 and zinc. These nutrients collectively manage your blood glucose levels, maximize your metabolism, support your heart and reduce inflammation within your body.

7. Pumpkin Seeds

Protein Per 1 oz. Serving = 5.2g
Calories Per 1 oz. Serving = 125

Pumpkin seeds are an excellent alternative to flax seeds that contain large amounts of copper, magnesium, manganese, phosphorus and zinc. When it comes to their health benefits, these nutritious seeds promote healthy digestion, stimulate hormone production, regulate blood glucose levels and help to moderate your body’s temperature.

8. Salmon

Protein Per 4 oz. Serving = 31g
Calories Per 4 oz. Serving = 244

Protein Rich Food Salmon

If you’re a fan of fish, salmon is one of the richest protein sources available to you. In addition to packing over 30g of protein in a 4 oz. serving, this tasty fish also contains high levels of healthy fats, selenium, phosphorus, vitamin B3, vitamin B12 and vitamin D. Salmon enhances your health in various ways which include supporting and protecting all your vital organs, improving mental performance and reducing joint pain.

There are so many additional benefits to consuming salmon. Eating salmon reduces the risk of depression. The brain is 60 percent fat and most of that is the omega-3 fatty acid DHA, which is critical for brain function and a healthy nervous system. Eating salmon regularly has been associated with reducing the risk and incidence of depression, hostility in young adults and cognitive decline in the elderly.

Salmon’s an excellent source of vitamin D. Sufficient vitamin D is crucial to maintaining optimal health. A deficiency of this essential vitamin has been linked to an increased risk of cancer, cardiovascular disease, multiple sclerosis, rheumatoid arthritis and type-1 diabetes. One can of salmon, for example, contains a day’s worth of vitamin D.

Eating salmon can help to prevent cell damage. Along with its many vitamins and high protein content, salmon is an excellent source of selenium, a mineral that works as an antioxidant in the body. It is associated with decreased risk of joint inflammation, keeping the immune system and thyroid working well and can help to keep tissues healthy by preventing cell damage.

9. Soy Beans

Protein Per 1 Cup Serving = 28.6g
Calories Per 1 Cup Serving = 297

Soybeans are the ultimate protein source for vegetarians with a single cup serving containing close to 30g of this muscle building nutrient. They’re also loaded with a wide selection of vitamins and minerals including copper, fiber, magnesium, manganese and phosphorus. Collectively, these nutrients protect against cancer, strengthen your bones, support your heart and much more.

10. Tuna

Protein Per 4 oz. Serving = 34g
Calories Per 4 oz. Serving = 157

Tuna is another protein-packed seafood and a brilliant alternative to salmon. It’s rich in healthy fats, magnesium, phosphorus, potassium, selenium and various B vitamins. The nutrients in tuna have a number of positive effects on your body and help it produce energy more efficiently, support the production of enzymes and hormones and increase the rate at which your body burns fat.


Increase your protein intake and adding some variety to your diet is the first step towards regaining your health and vitality. All 10 of the foods listed are tasty, versatile and packed full of nutrition. Give them a try, fill up on protein and start maximizing your muscle growth today.


Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

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