You want to eat more protein to build more muscle or lose weight? No problem! We have 26 protein foods for you.
We all want a great figure. Each of us has already tried the most diverse diets to finally lose a few kilos. But without sports this will hardly succeed.
But that doesn't just mean endurance training. You won't be able to avoid strength training either.
But the most important thing to finally reach your goal is nutrition. For you to successfully lose weight and build muscle, you need to eat enough nutrients.
Table of contents
Otherwise, the body not only taps into the fat reserves, but also breaks down the painstakingly trained muscles.
That's why you should definitely not give up protein.
But how much protein do muscles need and which foods are particularly high in protein?
Yummy: Try this delicious High Protein Bowl!
Treat yourself to these muscle building snacks!
We've done the research for you and listed the 26 most protein-rich foods.
Plant-based protein foods you should eat regularly
These foods not only contain plenty of protein, but are also packed with essential vitamins and minerals.
Tip: If you want to build muscle, shakes can support you. There is now a whole range of very tasty vegan protein shakes. In the beginning, they were all somewhat questionable in taste. Fortunately, this has changed a lot :)
Very high quality vegan shakes you can find at Foodspring. You can choose from 6 flavors and depending on the season, new and fancy ones are always added. The basis of these shakes are peas, hemp seeds, rice and sunflower seeds. Sweetened with stevia.
If you are interested in Foodspring products, I can give you a Foodspring discount code give. With the code WGW15FS you get 15% on your order!
1. hemp seed
Don't worry, you won't get high from them. They are the superfood par excellence. Because hemp seeds provide you with a large amount of proteins, healthy fats, minerals and vitamins. They taste great in muesli or as a topping on yogurt and salad.
Protein content: 37 grams of protein per 100 grams of hemp seeds.
Want more protein? Check out this High Protein Bowl!
2. wheat germ
Wheat germ contains not only vegetable protein, but a large amount of vitamin E and folic acid. Folic acid is particularly important for our nerves and blood formation.
Protein content: 32 grams of protein per 100 grams of wheat germ.
3. pumpkin seeds
The seeds contain mainly healthy unsaturated fatty acids that protect the heart, blood vessels and brain. They also contain plenty of dietary fiber.
Protein content: 25 grams of protein per 100 grams of pumpkin seeds.
These plant-based protein sources provide plenty of protein!
4. peanuts
There are very many foods that contain protein. Therefore, it is not very surprising that nuts are also among them. The best source of protein are peanuts.
Protein content: 25 grams of protein per 100 grams of peanuts.
You'll love this homemade peanut butter!
5. beans
Legumes are full of protein. Whether it's black beans, kidney or pinto beans: There are lots of different varieties, all of which have a high protein content.
Beans are versatile. You can prepare them as salad, in sauces or in autumn as spicy bean soup.
Delicious: 10 minute veggie burger with kidney beans!
Protein content: 24 grams of protein per 100 grams of beans.
6. almonds
Although almonds have a high fat content, they still contain valuable fiber and protein. But the nuts also contain B vitamins, vitamin E and beta carotene.
Protein content: 21 grams of protein per 100 grams of almonds.
7. chickpeas
If you are looking for protein foods, you are well served with chickpeas. They but not only a lot of protein, but also plenty of iron and calcium.
You should try this chickpea salad!
Protein content: 21 grams of protein per 100 grams of lentils.
So easy you can make protein shake yourself
8. chia seeds
The little seeds are very trendy right now. They are healthy, taste delicious and are full of important minerals and nutrients. In Chia seeds* But it also contains a good portion of protein.
Protein content: 21 grams of protein per 100 grams Chia seeds*.
9. red lentils
Lentils are one of the most protein-rich legumes. They are the perfect substitute for pasta, rice, etc. They have a positive effect on blood sugar levels and contain hardly any fat. All the more protein and fiber you will find in them.
Protein content: 21 grams per 100 grams of lentils.
10. quinoa
Quinoa is not only an important source of protein for vegetarians and vegans, but also contains essential amino acids, iron and magnesium.
Protein content: 13 grams of protein per 100 grams of quinoa.
Super juicy low carb wraps with quinoa!
11. oatmeal
They are the fitness food par excellence. Few foods can rival oatmeal. They are gluten-free, contain a lot of fiber, minerals and valuable vitamins. Of all cereals, oats even have the highest vitamin B1 and B6 content. They also keep you full for a long time.
The best protein bread recipe ever!
Protein content: 13 grams of protein per 100 grams of oatmeal.
12. tofu
Protein foods are plentiful. But tofu has made it onto our list. Whether grilled, fried or baked. Tofu tastes just great and is incredibly versatile. Especially vegans love the delicious bean cheese. But rightly so!
Protein content: 11 grams of protein per 100 grams of tofu.
Tofu recipes to fall in love with!
13. broccoli
Not everyone likes it, but it is really healthy: broccoli. It is also one of the foods rich in protein and has a high content of vitamin C, calcium and potassium. It is also said to have an anti-cancer effect.
Protein content: 3 grams of protein per 100 grams of broccoli.
14. spinach
Spinach has long been considered the ultimate source of vegetable strength. Already Popeye showed us that from the green vegetable gets neat muscles.
Spinach contains proteins and is rich in beta-carotene, vitamins C and E, manganese, magnesium, folate and antioxidants.
Protein content: 3 grams per 100 grams of fresh spinach.
Which animal protein sources provide particularly high levels of protein
Animal foods are the protein supplier par excellence. However, you should not eat too much of it.
Prefer vegetable proteins. These are much healthier and provide you with everything your body needs.
Lose weight with protein shake - is it possible?
15. parmesan
The cheese is packed with nutrients. It contains a lot of calcium and vitamin D. The vitamin, by the way, promotes the absorption of calcium.
Protein content: 35 grams of protein per 100 grams of cheese
16. tuna
Tuna not only tastes good, but is low in fat and calories. The fish provides really a lot of protein. In addition, it is rich in various nutrients and omega-3 fatty acids.
Protein content: 29 grams of protein per 100 grams of tuna.
How to make the perfect tuna steak!
17. beef
Lean beef contains important minerals such as iron, zinc and selenium. In addition, beef contains vitamins A, B and C. The fat content of beef is also very low. It is between one and three percent per 100 grams.
Protein content: 28 grams of protein per 100 grams of lean beef.
18. trout
Fish should be on the table once a week. That's what my grandmother used to preach. And she was right. Fish is one of the best sources of protein. This also includes trout. Although it does not contain as many omega-3 fatty acids as saltwater fish, it is still full of protein and very low in fat.
Protein content: 24 grams of protein per 100 grams of fish.
So easy you can make protein bars yourself
19. chicken breast
Chicken meat is very low in fat and provides a lot of protein. However, when preparing the meat, make sure that it is cooked through. Otherwise there is a risk of salmonella infection.
Protein content: 23 grams of protein per 100 grams of chicken breast.
20. salmon
Among protein foods is also the salmon. It is also packed with omega-3 fatty acids. These support the cardiovascular system and have an anti-inflammatory effect.
Super tasty: braised cucumbers recipe with salmon!
Protein content: 20 grams of protein per 100 grams of salmon.
21. shrimps
Shrimp have hardly any fat and all the more good protein. It is best to buy fresh and high quality shrimp, they taste much better.
Protein content: 19 grams of protein per 100 grams of shrimp.
You have to try this post workout snack!
22. cottage cheese
Cottage cheese also belongs to protein foods. It is very low in fat and has hardly any calories. Cheese contains calcium, phosphorus, selenium, vitamin B12, vitamin B2 and many other nutrients. In addition, it provides a lot of protein.
Protein content: 13 grams of protein per 100 grams of cottage cheese.
23. low fat curd
You don't need to buy shakes to get enough protein. All our body needs to build muscles are protein foods. This also includes low-fat curd cheese. It contains not only a lot of protein, but also a lot of calcium. In addition, it has hardly any fat and is therefore perfect for weight loss.
Protein content: 13 grams of protein per 100 grams of curd.
24. greek yogurt
The special thing about the creamy variety is that it has fewer carbohydrates and more proteins than normal yogurts. The fat content is also low.
Protein content: 10 grams of protein per 100 grams of yogurt.
These are the effects that too much protein really has on your body!
25. eggs
Eggs contain many minerals. These include calcium, phosphorus, iron and potassium. But also all vitamins, except vitamin C are in the egg. The body can utilize the high-quality protein almost completely. Therefore, you should not do without your breakfast egg in any case.
Protein content: 6 grams of protein per egg
26. milk
Not only healthy proteins, but also a lot of calcium are contained in milk. In addition, there are vitamins A, B, C, D and E.
Protein content: 3 grams per 100 grams of milk.
You'll love this: Quick ricotta pancakes with peach compote
Why your protein food needs
Protein is not only important for our muscles, it also fulfills other tasks. It protects our heart, regulates blood sugar levels and supports our immune system.
Muscle building
The right protein sources will help you build muscle.
Fat loss
If you want to get rid of body fat and desire a six pack, then you should not give up protein foods.
Concentration
Protein puts you in a good mood and helps you concentrate better. It is also very important when it comes to mental fitness.
Where is the difference between vegetable and animal proteins
There are some differences between animal and vegetable protein. Animal proteins are easier for our body to digest and process. This is because they are very similar to our own protein.
However, vegetable proteins are much healthier. Because in vegetable products are also a lot of vitamins and minerals. Therefore, prefer vegetable protein-containing foods.
But like everywhere, it makes the healthy mix in the end :)
How many protein foods are healthy
Just like carbohydrates and fats, too much protein is used by the body for energy production. When there is a calorie surplus, the protein is stored as fat.
Every person has a certain need for protein. So taking in more protein than you need is pointless.
Whether too many protein-containing foods can be harmful has not yet been confirmed. Nevertheless, the kidneys are stressed in the long run.
A daily intake of 0.8 grams of protein per kilogram of body weight is recommended. For competitive athletes it is somewhat more. Here it is 1.2 grams.
With a balanced diet, you can easily do that. You don't need protein supplements for that.
What happens with a protein deficiency
A lack of protein can have serious consequences for your body. First, you lose muscle. Doesn't sound so bad. For the time being! Because our heart is the most important muscle in our body and it also breaks down muscle mass.
Signs of protein deficiency also include severe weight loss, dark circles under the eyes, hair loss and water retention in the tissues.
If you experience these symptoms, please be sure to seek medical attention.
Our conclusion
You don't need to buy expensive protein shakes or bars. There are so many protein foods. These provide you not only a lot of protein, but also important minerals and vitamins. With a healthy and balanced diet you cover your protein needs.
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