Hard-boiled egg – Serving size 1 egg, 6 grams of protein, 80 calories.
Walnuts – Serving size 1oz., 4 grams of protein, 185 calories.
Tilapia – Serving size 3oz., 16 grams of protein, 81 calories
Tempeh – Serving size 1oz., 5 grams of protein, 55 calories.
Tuna – Serving size 3oz., 18 grams of protein, 105 calories.
Chicken breast – Serving size 3 oz., 30 grams of protein, 110 calories.
Ground turkey – Serving size 3 oz., 21 grams of protein, 195 calories.
Crab – Serving size 1 cup, flaked, 22 grams of protein, 160 calories.
Cottage cheese – Serving size 4oz., 14 grams of protein, 116 calories.
Edamer – Serving size 1 cup, 8 grams of protein, 76 calories.
Hummus – Serving size 2 Tablespoons, 2 grams of protein, 60 calories.
Black beans – Serving size 1 cup, 15 grams of protein, 218 calories.
Tofu – Serving size 1 slice, 6 grams of protein, 52 calories.
Almonds – Serving size 1oz., 6 grams of protein, 164 calories.
Chick peas – Serving size ½ Cup, 7 grams of protein, 110 calories.
Protein powder – Serving size 1 scoop, 6 grams of protein, 107 calories.
Cashew butter – Serving size 1 Tablespoon, 3 grams of protein, 94 calories.
Sunflower seeds – Serving size 1oz., 6 grams of protein, 165 calories.
Pistachios – Serving size 1oz., 6 grams of protein, 158 calories.
Greek yogurt – Serving size 1 cup, 24 grams of protein, 140 calories.
Proteins are the best and easiest way of building muscles. If you build the right combination of food and also combine great exercising, you will enjoy the results! This is a wide and diverse list, so you can now enjoy a different food menu every day!
