High protein foods for lean muscles and fat loss – video

If you are looking for high protein foods to help you build muscles and lose fat, then read on or click to watch the video.

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Protein is the building block of life and a key nutrient for those who train to build muscles. The list of high protein foods is long and it features lean meat, poultry, fish, eggs, milk, yogurt, cheese as well as fruit, vegetables and nuts for those who are on plant-based diets.

In this article:

Meat and poultry protein

meat and poultry protein, high protein foods for meat eaters
Lean cuts of meat are high in protein and poultry contains very little fat.

Meat and poultry are arguably the most popular high protein foods. Professional bodybuilders and athletes tend to base their diets on lean cuts of beef, chicken and turkey due to their low fat and high protein content.  Although unusual choices, venison and bison are also natural sources of protein which are low in fat. 

Meat Protein per 100g Fat per 100g
Chicken breast 31g 3.6g
Venison 30g 3.2g
Beef steak 25g 19g
Turkey  22g 7g

Related: Healthy nutritious meals delivered to you

Fish and seafood protein

high protein foods, fish and seafood
Fish is rich in protein and Omega-3 fatty acids.

Arguably the best source of essential amino acids, fish is an important food that contributes towards muscle growth and repair. It contains six times more protein than dairy products making it one of the highest protein foods. It is low in saturated fat and high in omega 3 fatty acids which help to lower the blood pressure and decrease the risk of cardiovascular disease. 

Fish Protein per 100g Fat per 100g
Tuna 26g 0.5g
Salmon 20g 13g
Sardines 23g 11g
Prawns 17g 0.5g

Related: Scrambled eggs with salmon on rye bread recipe

Milk, yogurt cheese, eggs protein sources

diary protein, eggs protein, high protein foods
Dairy and eggs are high in protein as well as calcium, vitamin D and other nutrients.

Even though eggs are relatively high in fat, they are a great protein source (egg whites). Low fat cottage cheese is high in protein and makes a great protein snack. Dairy products are high in calcium and vitamin D which makes them the perfect post workout snack packed with high quality protein.

Protein source Protein per 100g Fat per 10g
Eggs 13g 11g
Cottage cheese 11g 4.3g
Yoghurt 10g 0.4g
Milk 3.4g 1g

Related: Eggs and diary home delivery

Fruits and vegetables protein

fruits protein, vegetables protein, high protein foods
fruits and vegetables provide protein and essential vitamins and minerals.

Fruit and vegetables are high protein foods which are also a natural source of minerals and other essential nutrients. They contain fibre and many vitamins which the body needs to function properly. Soya beans are on top of the list of good sources of protein, containing up to 35.9g of it.

Fruits and vegetables Protein per 100g Fat per 100g
Soybeans 36g 20g
Rice – brown 2.6g 0.9g
Chickpeas 19g 6g
Asparagus 2.2g 0.1g
Avocado 2g 15g

Related: Fresh vegetables home delivery

Nuts and seeds

buts protein, seeds protein, high protein foods
Nuts and seeds are natural sources of “good fats” and protein.

As well as being high in protein, nuts are full of good fats. They are also beneficial to the brain and nervous system, due to the facts that up to 60% of the human brain is made up from good fats. Pumpkin and squash seeds are on top of the list, containing up to 28g of protein.

Nuts and seeds Protein per 100g Fat per 100g
Pumpkin seeds 19g 19g
Peanut butter – crunchy 25g 50g
Sunflower seeds 21g 51g
Almond nuts 21g 49g
Flaxseed 18g 42g

Related: Nuts, seeds and grains delivery

High protein vegetarian foods

high protein vegetarian foods
Non-meat eaters enjoy a variety of natural protein sources.

Meat and fish are not the only natural sources of complete protein.There are many plant-based ones which enable vegetarians to maintain a nutritiously balanced and healthy diet. Some of these meat-free alternatives pack more protein per 100g than turkey and chicken put together. Seitan, for example, offers 75g of protein.

Vegetarian food Protein per 100g Fat per 100g
Seitan 75g 1.9g
Black beans 21g 0.9g
Eggs 13g 11g
Cottage cheese 11g 4.3g
Yogurt 10g 0.4g

Related: Ready made vegetarian meals

Vegan foods that are high in protein

high protein vegan foods, vegan protein
Many vegan alternatives provide high quality protein to those on plant-based diets.

Tofu may well be the first vegan food that comes to mind but it’s certainly not the only one and it is definitely not the reaches in protein either. In fact, the 8g it offers put it towards the bottom of our table. 

Vegan food Protein per 100g Fat per 100g
Black beans 21g 0.9g
Tempeh 19g 11g
Spelt 15g 2.4g
Edamame 11g 5g
Quinoa 4g 2g

Related: Ready made vegan meals

High protein low fat foods

high protein foods, low fat protein
Low fat foods high in protein are a healthy alternative to those who want to build muscles.

If you want to increase your protein intake whilst reducing the fat content of your diet, this list of high protein low fat foods is for you. It is a mixture of obvious as well as some unusual protein rich food sources such as seitan, which tops the list with 75g of protein. 

Low fat foods Protein per 100g Fat per 100g
Seitan 75g 1.9g
Turkey  22g 7g
Tuna 26g 0.5g
Black beans 21g 0.9g
Cottage cheese 11g 4.3g

Related: Ready made healthy meals

High protein foods for fat loss

fat loss protein, high protein foods
Nutritiously balanced diet rich in protein can help you lose fat and build lean muscles.

Most people associate fat loss with strict diets and hunger but that is far from the truth. The key to loosing fat is to make sure that you consume less calories than you need to function. Eat a nutritiously balanced diet which contains plenty of protein, a good amount of carbs and good fats too. 

Foods for fat loss Protein per 100g Fat per 100g
Beef steak 25g 19g
Black beans 21g 0.9g
Salmon 20g 13g
Eggs 13g 11g
Cottage cheese 11g 4.3g

Related: Slimming hampers

Video summary
High protein foods for lean muscles and fat loss
Title
High protein foods for lean muscles and fat loss
Description

A complete list of high protein foods by category including meat, poultry, fish, dairy, eggs, fruits, vegetables, buts, seeds, vegetarian protein foods, vegan protein foods, protein foods that are low in fat and suitable for fat loss. Includes a table with nutritional values for each category.

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