Some food contains high protein and some don’t. I made a list of high protein food which are easy to get your hands on. You can buy all of them at your local grocery store. 

The amount of protein you need to build muscle or maintain a fit body depends on your weight, age, and health. 

The DRI (Dietary Reference Intake) is approximately ± 0.84 grams of protein per kg of body weight for adult men, and ± 0.74 grams of protein per kg of body weight for adult women.

This means an adult man who weights 75 kg, will need 0.84 grams * 75 kg = 63 grams of protein per day. That’s almost 3 meals which consist of 21 grams of protein each. 

1 Eggs

Eggs contain important amino acids (building blocks of proteins) and are a source of healthy fats with many nutrients in the form of vitamins and minerals.

  1. An egg may weigh around 66 grams.
  2. Most of the protein can be found in the egg white.
  3. 1 Egg provides 20% of the daily recommended amount of vitamin D.

Eggs are a great starter in the morning, good protein and vitamin consumption.

2 Milk

Milk is roughly 3.3% protein and includes all the essential amino acids.

 

Protein in milk consists of approximately 82% casein and 18% whey. Milk has both casein and whey protein present, as well as milk, yogurt, and ice cream.

Drinking milk before going to sleep will certainly improve muscle repair.

3 Chicken Breast

Chicken breast is well known by most fitness/bodybuilding fans. Chicken breast is lean, rich in protein and you can combine it with anything. For instance, you may combine with potatoes, pasta or rice. 

Chicken breast contains roughly 18 – 22 grams of protein per 100 grams.

4 Peanut Butter

Peanut butter is loaded with protein, and with monounsaturated fats making it a great bite or extension to your meal.

Peanut butter also contains other minerals like calcium and magnesium. One serving (± 2 tablespoons) approximately contains 8 grams of protein. Peanut butter also contains niacin and fiolic acid. These two will help your body convert your food income to energy. I almost forgot the Vitamine E in peanut butter.

5 Tuna 

Holding almost 5 grams of protein per ounce, it is not unusual for a can of tuna to contain at least 5 ounces, which will surely satisfy you.

Fish offers many advantages, excellent amino acids, protein and many minerals that support your testosterone functions. 

Tuna contains almost no fat and is an excellent source of high-quality protein. It may also improve your heart because of the omega 3 acids.

These nutrition facts are provided by the USDA.1

  • Calories: 100
  • Fat: .5g
  • Sodium: 290mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 22g