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Level up your fitness with the ultimate protein picks for you!

Protein — the holy grail of bodybuilding! Ask a fitness enthusiast why protein matters and you may have just initiated and endless conversation, mate! There are innumerable reasons for our obsession with protein. For one, it’s needed to build and repair precious muscles after the rigorous grind in the gym. It also plays a role in keeping the tummy full and reducing hunger pangs that make you gobble everything (chocolate, ahem!) in sight.

Workout-conscious peeps need about 1 g of protein for every pound of body weight for the growth and maintenance of muscles. This lofty amount, however, cannot be obtained only via fitness supplements. Nevertheless, with our list, you can easily score the best protein wallop for your buck and build a body more chiseled than a Michelangelo sculpture.

Check out our top 25 protein-packed items for those mean gains:


Protein Quotient: 23 g per 8 oz. serving

With a sinfully rich taste and texture, the deliciously thick Greek yoghurts have about double the protein than regular versions. You can also benefit from the bonus gut-friendly probiotic bacteria and bone-strengthening calcium.


Protein Quotient: 14 g per ½ cup serving

This curdled cheese product is fortified with casein — a slow-digesting protein that aids your muscles with a stable and balanced supply of vital amino acids. Think of it as the main player of the protein gang, especially before getting your daily dose of sleep.


Protein Quotient: 6 g per 1 large egg

Eggs are the absolute muscle food; that’s because the BV, or biological value, a measure of how much protein from food can be integrated into proteins in the body, of an egg is higher than most of the foods put on store shelves. The amount of essential amino acids present in a certain food dictate the BV, and these white orbs contain them in spades!


Protein Quotient: 8 g per 1 cup serving

Milk contains top-notch protein possessing a BV just a bit shy of that found in humble eggs. But, instead of chugging the flavorless skim variety, you can always opt for the good ol’ whole milk, and enjoy the taste + richness. Moreover, the additional fat will enable absorption of precious nutrients like Vitamin D!


Protein Quotient: 24 g per scoop, approximately

Whey protein is a part of the clean and fast-digesting protein brigade that’s in the market. It’s the best value addition to both, fat-loss and muscle-building diets. A low-calorie and fast-digesting protein, rich in BCAAs, it can be consumed right after a workout, first thing in the morning, or even with low-protein meals for the day!

6. CHICKEN BREAST (Boneless and skinless)

Protein Quotient: 24 g per 3 oz. serving

This poultry cut delivers more muscle-building protein than the others, and that’s why it should be a consistent part your diet.


Protein Quotient: 25 g per 3 oz. serving

This meaty fish boasts of easily digested, premium-quality protein that’s also high in a healthy quantity of B vitamins, and the powerful antioxidant selenium which acts as a strong defense against cell damage, and even cancer.


Protein Quotient: 21 g per 3 oz. serving

Include ground-up white chicken meat to instantly jazz up and amp boring salads, and add quality protein to your sandwiches and pasta.


Protein Quotient: 13 g per ¼ cup serving

A bag of lentils may seem inexpensive, but it sure does pack a powerful punch in the departments of good protein, fiber, and an array of crucial minerals.


Protein Quotient: 8 g per 2 tbsp serving

Old, yet gold, peanut butter leads the way in the protein department when it comes to nut butters. But, make sure to get wholesome and natural versions to avoid ingesting horrific, not-so-friendly chemicals like High Fructose Corn Syrup (HFCS) and tons of processed sugar.


Protein Quotient: 6 g per 2 oz. serving

Mixed nuts, including peanuts, cashews, almonds, or the heart-healthy walnuts, not only add crunch to your salads, but also provide a nutritional dose of healthy unsaturated fats that give love to your body. A caveat – go for the “unsalted” versions to avoid spiraling your sodium intake.

12. TOFU

Protein Quotient: 12 g per 3 oz. serving

If you’re planning to go vegan and be besties with Meatless Mondays, tofu can help to keep your protein supply constant and make sure that your body doesn’t miss out on the goodness of this soy bean curd! You can slice ‘em and stir-fry, or slap onto the grill for some smoky flavored infusions.


Protein Quotient: 7 g per 1 cup serving

While most vegetables aren’t champions in the protein games, green peas have enough protein to make you want keep a bag stashed in the fridge, every time! Plus, they have valuable fiber that stops the junk food cravings, for when you feel like hogging every donut in the world. You’re welcome!


Protein Quotient: 8 g per 1 cup serving

Quinoa seems to have taken the world by a storm, and why not? This seed (yeah, technically, it’s a seed and not a grain!) contains a full spectrum of essential amino acids, making it a complete protein with muscle-building abilities. A useful tip: Toast quinoa in a dry skillet or saucepan before cooking to enhance its natural nutty taste.


Protein Quotient: 39 g per 1 cup serving

These humble legumes are in the hall of fame for being versatile nutrition-packed gems. If you’re having trouble gaining muscles and staying lean, replace some amount of grains in your diet with chickpeas and see the magic happen! Bonus: Along with good protein and nutrients, these also contain gut-friendly fiber and 45 g of slow-acting carbs.


Protein Quotient: 5 g per 1 cup serving

Cooked brown rice has a high amount of much-needed BCAAs, aka branched-chain amino acids, thus making it one of the better choices for vegetarians for packing on muscles.


Protein Quotient: 1.3 g per 1 tbsp

More than just a pretty flower, flaxseed is a wonder in the dietary world. It’s a natural source of essential fiber, heart-healthy fatty acids and protein. With benefits ranging from reduced hypertension, prevention of skin cancer, anti-depression qualities, and reduced risk of liver disease, flaxseed easily revs up your muscle building diet for much more than you signed up for. As it’s said, good things often show up in small packages.


Protein Quotient: 39 g per 1 cup serving

Let’s check: cheap, easily available, good amount of fiber, low-fat, amazingly rich in muscle-building protein. Could it get any better? Sure, you need to whip up some culinary creativity when working with beans, but it’s fun and makes it even easier to include them as a consistent part of your diet! Plus, it’s the best option to pack on nutrition, while keeping the bucks stashed and safe.



Protein Quotient: 21 g per 100 g serving

The latest buzz-word to have popped up in almost all the health cafes and eateries, almond butter is a mild-tasting, goodness packed powerhouse, and like unprocessed good ol’ almonds, it contains an array of worthy nutrients like vitamins B2 and E, that bolster the immune system so that you can always win the war against the bad, physically (read, muscle damage) and mentally.


Protein Quotient: 24 g per 100 g serving

Sweet, cheap, and multifaceted in the kitchen – prawns are all that and more! Mostly popping up at cocktail parties, and fancy dinners, prawns are actually a great source of lean protein, packed in a virtually fat-free bundle that’s delicious and easy to cook.

21. OATS

Protein Quotient: 17 g per 100 g serving

Oats are healthy, filling and supply a perfect blend of carbs, fiber, proteins, vitamins, minerals, phytonutrients…yes, it’s a long list. With slow-releasing energy, oats are best to consume early in the morning, right when you’re looking to fill up your energy tank, or after killing a workout, when your muscles are craving for some recovery nutrition.


Protein Quotient: 0 g

Although olive oil contains no protein, its monounsaturated fat helps prevent muscle breakdown and lubricate the joints. Rich in omega-3 fatty acids, it does your heart good and is anti-inflammatory, aids in recovery, and helps with muscle pain, making it a good food for the body beef!


Protein Quotient: 2.9 g per 100 g serving

With a bucket-load of nutrients for the entire body, it’s no doubt that spinach was Popeye’s favorite. It’s rich in minerals, vitamins, and a concoction of nutrients that help get over the muscular stress caused by exercise and replenish the stores. Plus, its versatility is unmatched – use it in salads, smoothies, and meat or pasta dishes.


Protein Quotient: 8 g per 1 cup serving

Rejoice, chocolate lovers! It’s true and happily tested, chocolate milk helps you gain more muscle! Research shows that chocolate milk is as effective as a common sports drink in rocketing total exercise output, and delaying exhaustion, thus helping you gain better recovery and satiated muscles. Good news, we know!


Protein Quotient: 1.6 g per 1 cup serving

Bananas are not just for the Minions! With three kinds of sugar, they’re apt for pre/post nutrition and fuel the muscles for explosive and sustained energy. Plus, they’re fat and cholesterol free, efficiently portable, and nutrient dense, all summed up as PERFECT for muscles. Also, did we mention that they’re cheap?

SO, are you ready to pack on some serious muscle? You better strengthen your nutritional fort with these protein powerhouses! All the squats and weighted lifts in the world won’t get you success unless you’re eating the right muscle-loading deal – and that includes the rich, lean and complete protein sources mentioned above. Good luck, matey! ☺

About The Author Team

We as a Sixpacks team are here to eliminate every FENCE- Mental, Physical, or Emotional- that holds you back from becoming your BEST SELF! We are your ROADMAP TO FITNESS.

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