top of page
Search

The Best High-Protein Foods to Build Muscle, Burn Fat & Stay Full Longer

best high protein foods

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

bottom of page