1. Chicken Breast
Protein: 31g per 100g
Why It Builds Muscle:
Lean, low-fat, pure protein
Rich in B-vitamins for energy
How to Eat: Grilled chicken, boiled chicken, sandwiches, salads.
2. Eggs
Protein: 13g per 100g (6g per egg)
Muscle-Building Benefits:
Contains leucine (key muscle-growth amino acid)
High bioavailability → body absorbs easily
Best Forms: Boiled eggs, omelets, scrambled.
3. Fish (Salmon / Tuna)
Protein:
Salmon: 20–22g per 100g
Tuna: 28–30g per 100g
Benefits:Omega-3 fatty acids reduce inflammation → better recovery
High-quality complete protein
Eat As: Grilled salmon, tuna salad, baked fish.
4. Greek Yogurt
Protein: 10–17g per 100g
Why It’s Great:
Contains both whey and casein protein
Casein supports night-time muscle recovery
How to Use: Parfaits, bowls, smoothies.
5. Paneer (Cottage Cheese)
Protein: 18g per 100g
Benefits:
Slow-digesting casein → perfect night-time protein
Vegetarian muscle-building food
How to Eat: Paneer bhurji, paneer tikka, paneer salad.
6. Tofu
Protein: 15–17g per 100g
Why It Builds Muscle:
Vegan complete protein containing all 9 amino acids
Low fat, easy to digest
Best Ways: Tofu stir fry, tofu curry, grilled tofu.
7. Lentils & Legumes (Dal, Rajma, Chole)
Protein: 8–11g per 100g cooked
Muscle Benefits:
High protein + complex carbs → long-lasting energy
Excellent for vegetarians
Eat As: Dal, rajma-chawal, chole, sprouts.
8. Quinoa
Protein: 8g per cooked cup
Benefits:
Complete plant-based protein
Contains magnesium → supports muscle contraction
Eat As: Quinoa salad, quinoa bowls, quinoa upma.
9. Whey Protein
Protein: 24–27g per scoop
Why It’s Powerful:
Fast-absorbing
High leucine content
Ideal post-workout protein
Form: Whey concentrate or isolate.
10. Peanut Butter / Peanuts
Protein:
Peanuts: 26g per 100g
Peanut butter: 8g per 2 tbsp
Muscle Benefits:High-calorie + protein → helps in mass gain
Healthy fats for energy
Eat As: On bread, in shakes, roasted peanuts.
11. Almonds
Protein: 21g per 100g
Benefits for Muscle:
Protein + vitamin E → supports recovery
Good for bulking snacks
Eat As: Handful of almonds, almond butter.
12. Soybeans (Edamame / Soy Chunks)
Protein:
Soybeans: 16g per 100g cooked
Soy chunks: 52g per 100g (highest veg protein)
Muscle Benefits:Complete protein
Very high amino acids
Eat As: Soy curry, soy nuggets, soy bhurji.
Muscle-Building Protein Table
| Food | Protein (per 100g) | Best For | Notes |
|---|---|---|---|
| Chicken Breast | 31g | Lean muscle | Low fat |
| Eggs | 13g | Recovery + growth | Complete protein |
| Salmon/Tuna | 20–30g | Quick recovery | Omega-3 rich |
| Greek Yogurt | 10–17g | Night recovery | Contains whey + casein |
| Paneer | 18g | Veg muscle gain | Casein protein |
| Tofu | 15–17g | Vegan muscle | Complete protein |
| Lentils/Legumes | 8–11g | Budget protein | High fiber |
| Quinoa | 8g | Gluten-free | Complete protein |
| Soy Chunks | 52g | Weight gain | Very high protein |
| Peanut Butter | 8g/2 tbsp | Bulking | Healthy fats |