.png)
The Best High-Protein Foods to Build Muscle, Burn Fat & Stay Full Longer
- The Peach Club
- Jul 18
- 3 min read
Welcome to thePeachClub.co.uk knowledge hub!
Why High-Protein Foods Matter
Protein is one of the most essential nutrients for:
Muscle repair and growth
Hormone balance
Fat loss and body recomposition
Boosting metabolism
Staying full for longer
Whether your goal is glute growth, fat loss, or toning up, eating the right amount of high-protein foods is key.
Top 15 High-Protein Foods (Animal-Based)
These foods are complete proteins, meaning they contain all 9 essential amino acids:
Food | Protein per 100g | Notes |
Chicken breast | 31g | Lean, low fat, great for meal prep |
Turkey breast | 29g | Lower in fat than red meat |
Salmon | 25g | High in Omega-3s and protein |
Tuna (canned) | 26g | Affordable & easy to store |
Eggs (whole) | 13g | Nutrient-dense with healthy fats |
Egg whites | 11g | Pure protein, no fat or carbs |
Greek yogurt (low-fat) | 10g | Great snack, supports gut health |
Cottage cheese | 11g | High in casein (slow-digesting) |
Prawns/Shrimp | 24g | Low fat, quick to cook |
Lean beef (5% fat) | 26g | Rich in iron and B12 |
Lamb (lean cuts) | 25g | Higher fat, but nutrient-dense |
Protein powder (whey) | 20–30g/scoop | Fast-digesting, ideal post-workout |
Best High-Protein Plant-Based Foods
Plant proteins can still fuel performance and muscle growth when eaten in variety.
Food | Protein per 100g | Notes |
Tofu (firm) | 17g | Versatile in savoury dishes |
Tempeh | 19g | Fermented, better for digestion |
Edamame (soybeans) | 11g | Snack or salad topping |
Lentils (cooked) | 9g | Great for soups, stews |
Chickpeas (cooked) | 8g | Fibre-rich and filling |
Quinoa (cooked) | 4g | A complete plant protein |
Seitan (wheat protein) | 25g | Very high in protein (avoid if gluten-free) |
Black beans | 9g | Add to bowls, wraps, stews |
Chia seeds | 17g (per 100g) | Great for overnight oats or smoothies |
High-Protein Snacks for Busy Days
Greek yogurt pots
Boiled eggs
Jerky (low-sodium)
Protein bars (low sugar)
Cottage cheese + berries
Tuna snack packs
Protein smoothies
Rice cakes + peanut butter
How Much Protein Should You Eat?
General guide:
For muscle growth: 1.6–2.2g per kg of bodyweight
For fat loss: 1.8–2.4g per kg to protect muscle mass
Example:A 70kg woman aiming to build muscle should eat 112–154g of protein per day.
Tips to Increase Your Protein Intake
Eat protein at every meal
Choose high-protein snacks
Add a scoop of protein to oats, yogurt, or smoothies
Prep protein-rich meals in batches
Use Greek yogurt or cottage cheese as a base for snacks
Blend tofu or lentils into sauces and soups
Sample High-Protein Day (Approx. 120–130g protein)
Meal | Protein Source | Approx. Protein |
Breakfast | 3 eggs + 2 egg whites + spinach | 28g |
Snack | Greek yogurt + chia + berries | 18g |
Lunch | Chicken breast + quinoa + veggies | 35g |
Snack | Protein shake + rice cake | 25g |
Dinner | Salmon + roasted potatoes + greens | 30g |
FAQs: Best High-Protein Foods
❓ What’s the best source of protein for building muscle?
Chicken, lean beef, salmon, whey protein, and eggs are ideal because they’re complete proteins and highly bioavailable.
❓ Are plant-based protein sources effective?
Yes — when you combine a variety of plant proteins, you can get all essential amino acids. Add tofu, lentils, beans, quinoa, and nuts to your diet.
❓ What high-protein foods are good for fat loss?
Lean meats, egg whites, low-fat Greek yogurt, and seafood are great because they’re low in calories and very filling.
❓ How many grams of protein do I need a day?
Most people need 1.6–2.2g per kg of bodyweight for muscle gain or fat loss. Adjust based on goals and activity level.
❓ Is too much protein bad for you?
Not for healthy individuals. If you have kidney or liver issues, consult a healthcare provider — but high-protein diets are safe for most people.
❓ What’s the best high-protein breakfast?
Eggs, Greek yogurt, protein oats (with whey), or a high-protein smoothie with fruit and nut butter.
Final Thoughts
Whether you're aiming to grow glutes, lose weight, or simply feel stronger, protein should be your top nutritional priority.
Add these high-protein foods into your diet daily
Mix both plant and animal sources
Prioritise protein timing around workouts
Comments