Top 6 Protein Foods for Muscle Gains

December 10, 2025

Hey,

Most people fail at building muscle because they can't hit their protein targets consistently.

You need 0.8-1g per pound of bodyweight daily. For a 170lb person, that's 135-170g protein.

Sounds simple. But when you're eating random foods, you end up at 60-80g and wonder why you're not growing.

Here are the 6 foods that make hitting protein easy:

1. Chicken Breast 31g protein per 100g (about 45g per breast)

Lean, versatile, affordable. Grill, bake, or air fry. Season it well and it's delicious. Meal prep 2-3 pounds on Sunday for the week.

2. Eggs 6g protein per egg (13g per 100g)

Complete protein with healthy fats. Boil a dozen at once for grab-and-go snacks. Scramble with veggies for breakfast. Cheap and effective.

3. Greek Yogurt 10g protein per 100g (about 17g per cup)

Thick and creamy. Add to smoothies, eat plain, mix with berries. High in casein for slow-release protein. Great before bed.

4. Salmon 20g protein per 100g

Bonus: omega-3s boost recovery and reduce inflammation. Bake with lemon and herbs. Eat 2-3 times per week for health and muscle.

5. Cottage Cheese 11g protein per 100g

Low-calorie, high-casein protein. Perfect before bed for overnight muscle recovery. Mix with fruit or eat plain. Underrated muscle builder.

6. Lentils 9g protein per 100g cooked

Best plant-based option. Add to salads, soups, or bowls. High in fiber too. Great for vegetarians or anyone diversifying protein sources.

How to hit 150g protein daily using these foods:

Breakfast: 3 eggs scrambled (18g) + Greek yogurt (17g) = 35g

Snack: Cottage cheese with berries (20g) = 20g

Lunch: Chicken breast (45g) + lentils (9g) = 54g

Snack: 2 hard-boiled eggs (12g) = 12g

Dinner: Salmon fillet (30g) = 30g

Total: 151g protein

No supplements needed. Just whole foods planned strategically.

Pro tips:

Meal prep your proteins on Sundays. Grill chicken, boil eggs, portion salmon. Makes daily eating effortless.

Always have protein at every meal. Don't save it all for dinner. Spread it out for better muscle protein synthesis.

Track for 3 days to see where you actually are. Most people massively underestimate their intake.

Bottom line:

You don't need fancy supplements or expensive meal services. Just prioritize these 6 foods and hitting your protein becomes automatic.

Build these into your daily routine and watch your recovery improve and muscle grow consistently.

The 12 Week Aesthetic Body Blueprint includes complete meal plans using these exact foods—portion sizes, timing, and how to structure your eating for maximum muscle growth.

Grab it here and never guess at nutrition again.

BJ | Howtogrowmuscles

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