20 High Protein Foods & Everything You Need Too Know About Protein

High Protein Foods

High Protein Foods.

Whether you want to lose weight, build muscle or increase your performance the right amount of protein comes into play.

So, finding out about some decent high protein foods will put you in good stead.

If you’ve stumbled across this article I’m pretty sure you care about your health one way or another and are looking to change your body for the the better.

Educating yourself on nutrition will be one of the best things you can invest your time into.

Knowing what’s what with food and portion sizes will put you firmly in the driving seat when it comes to physically being the best version of yourself.

Protein is an essential macronutrient that the body needs to survive so knowing a bit more about the big P ain’t gonna hurt ya…

In fact, this protein education you’re about to receive is gonna be pure gold!

Too many peeps are still confused about how much they need, what are good sources and why we even need it…

In this post I’ll get into all things protein along with my 20 top high protein foods.

High Protein Foods

But before we get to the foods let’s have little protein overview.

Buckle up, grab a drink (maybe a protein shake lol) and let’s get into it!

What Is Protein?

Protein is an essential macronutrient that the human body needs for growth and maintenance.

It serves as the building blocks of tissue and can also serve as a fuel source.

Protein contains 4 calories per gram which is the same as Carbohydrates, in contrast to Fat which has 9 calories per gram.

Protein is a macronutrient

You should be counting all macronutrients to make sure you’re getting the right amounts each day.

Read my all in one resource on ‘How To Count Your Macros’ here to learn how to change your body without all the BS hardcore restriction:)

Ok, back to just protein while I get my geek on quickly…

Proteins are chains of amino acids. These must be obtained through our diet to prevent malnutrition.

Protein and amino acids

Protein can be found in all cells of the body including organs, skin and hair.

So suffice to say it’s pretty important to get enough for an optimal functioning bod 🙂

Most people are under consuming on protein and are in need of a higher intake…

Who Should Eat High Protein Foods?

This one is simple! Everyone!

Whatever your goal is protein will play a major part in your success or lack of!

Girls need protein too

Many everyday peeps are under the assumption that only athletes and body builders need to be eating a high protein diet, and chowing down on it every 5 minutes.

This view is a little skewed for a few reasons…

First off the fitness and supplement industry has way over exaggerated how much we need!

protein myths

So, I don’t blame you if you believe that narrative as it’s been painted that way for decades!

Obviously this increases the food and supplement companies bottom line so it’s within their interest to fool you in to constant consumption 🙁

truth about protein

On the other hand, ignoring that you need to be eating high protein foods to hit your goal is also going to be detrimental.

We need to be somewhere in the middle…

Whether you’re a yoga bunny or power lifter it makes no difference.

You SHOULD be eating a high/higher protein diet…

But a high protein diet is different for each person depending on their requirements.

That being said their are some guide lines for average peeps who are looking to lose weight, get fit and become stronger.

So How Much Protein Do You Need?

Once you start taking in the right amount of food and especially protein for your goals things will start to fall into place.

how much protein

But this shouldn’t be guess work or just trying to stuff in as much meat to your mouth as possible…

Not only does that sound ridiculously weird, but it’s also unneeded 😛

The following equation would be a good place to start for most people who are looking to lose body fat, maintain muscle and feel satisfied.

For both men and women anywhere from 0.6-1g per pound of bodyweight is a good place to start for fat loss.

For my example we’re going to sit in the middle with 0.8g x BW…

(150lb human example)

0.8 x 150 = 120

Daily goal: 120g of Protein

My Top 20 High Protein Foods:

So now you know a bit about protein, why you need to up your intake and how much you need.

It’s time get into my top 20 picks for high protein foods…

The first 10 foods are abundant in protein but with low or minimal fat and carbs.

I see so many so called ‘High Protein Food’ lists online that will state cheese or nuts as great sources of protein and forget to mention the even higher fat ratio.

Not cool and quite misleading when someone starts hammering the nuts only to see their body composition changing for the worse as their calorie intake sky rockets:(

Can protein make you fat?

Me after finding out peanut butter and nuts weren’t pure protein!

The last 10 are also high in protein but with higher tag along fats and carbs

Ok here we go…

1.Chicken Breast

It’s such a classic on the high protein list of foods I thought I’d be cliche and put it as numero uno.

Per 100g: = 26g Protein

Chicken is high in protein

2. Egg whites

Take out the yolk and you got yourself some quick and easy protein.

Per egg white: = 4g Protein

Egg whites are a good source of protein3. Fat free greek yoghurt

This is a life saver. Makes a great post dins dessert:)

Per 100 g: = 10g Protein

Fat free greek yoghurt is a good source of protein



A lean an easy way to get a good dose of protein.

Per 100g = 24g Protein

Tuna is a good source of protein

5. Turkey breast

One of the best sources of lean meats. This ain’t just for Christmas Yo…

Per 100g = 34g Protein

Turkey is a good source of protein


Easy to cook, great in anything and high in protein. What more ya want?

Per 100g = 16g Protein

Shrimp is a good source of protein

7. Lean beef mince

Make your chilli con carne or burgers with this and you’re good:)

Per 100g = 21g Protein

Lean beef mince is a good source of protein

8. Lean pork mince

Same as above fam…

Per 100g = 20g Protein

Lean pork mince is a good source of protein

9. Fat free cottage cheese

Great sweet or sour. Throw it on some Mexican or chuck in a dessert bowl with honey or syrup. Boom!!

Per 100g = 11g Protein

Fat free cottage cheese is a good source of protein

10. Tilapia

This white fish is high in protein and low in fat. I like:)

Per 100g = 27g protein

Tilapia is a good source of protein


High Protein (with more Fats & Carbs)

The next ten are still great high protein options but you just need to be aware of the higher carbs and fat too.

These are gonna bring up the calories quite a bit. Obvs 😛

A lot of these options are great for veggies and vegans too!

11. Whole Eggs

No yolk wasting here.

Per egg: = 6g Protein

Whole eggs are a good source of protein

12. Lentils

So easy to rustle up and go well with anything. On rice or in a burrito is ma’ fav with these bad boys:)

Per 100g = 24g Protein

Lentils are a good source of protein

13. Chickpeas

Great in salads or curries:)

Per 100g = 9g Protein

Chickpeas are a good source of protein

15. Pinto beans

These are a staple in Mexican foods and have the highest protein content out of all the beans!

Per 100g = 11g Protein

pinto beans are a good source of protein

16. Tofu

Tofu is great in a stir fry or curry and comes along with a nice serving of protein ta boot.

Per 100g = 12g Protein

Tofu beans are a good source of protein

17. Edamame

Great before a Japanese meal or even alone as a quick healthy snack

Per 100g = 11g Protein

Edamame are a good source of protein

18. Mussels

Eat mussels for dem muscles 😛

Per 100g = 13g Protein

Mussels are a good source of protein

19. Oats

Quick and tasty and fill you up. Have for breakie, in a smoothie or make protein oatmeal. No brainer:)

Per 100g = 13g Protein

Oats are a good source of protein

20. Kidney beans

Another classic used in Mexican and Curries too.

Per 100g = 7.5g Protein

Kidney beans are a good source of protein

Protein supplements:

We couldn’t have an article on protein that didn’t talk about supplements but I left them til last on purpose.

“Why would ya do that Matty?”

Because most people go straight here when it comes to upping their protein intake. We all love a quick fix huh?

In reality eating enough protein through whole-foods is more than doable.

high protein foods

That being said a lot of people do struggle when finding out how much more protein they need to consume.

Munching down tons more meat and diary isn’t very inviting to many, so this is where protein supplements come in.

Protein powders are by no means a magic bullet and are not needed, but they do make hitting that goal easier so are a viable option.

Anyone can supplement with protein from ya stay at home mum to your olympic athlete…

Protein powders can be mixed up simply with water or milk for a quick hit.

Or you can get as creative as you like by throwing them in a fruit smoothie, a bowl of oats or even rustling up some protein goodies like muffins or cookies.

Express yo’ self and do what ya want 🙂

Whey Protein:

Whey protein is a by-product of diary and if you eat animal products this is a great option to get more protein in your diet.

There are a million and one brands on the market with a plethora of flavours.

I’d suggest going for one with less processing and therefore less chemicals and crap.

whey protein

I’d also suggest going for a macro breakdown of around…

Per 30g Serving:

-20g of Protein

-2g of Fat

-3g of Carbs

If you can get something along the lines of the above you’re on the right track.

Vegan Protein:

If you don’t eat animal products and are vegan then you’re in luck.

These days there are plenty of great tasting Vegan protein powders for very reasonable prices online.

vegan protein

For this I’d suggest going for a macro breakdown of around…

Per 30g Serving:

-18g of Protein

-1g of Fat

-5g of Carbs

I’ll leave you to do your own research on what brand is best for you as I’m not affiliated to any supplement companies but a few companies I have used and trust are..



Lets’s bring her home:

Man or women, young or old…

Protein is vital and for 99% of you reading this you’ll need to up your intake for better results.

Follow the above advice and info and you can’t go wrong!

I hope this info has served you on an important but often misunderstood topic.

If you feel someone else could benefit from this please hit share:)

Good luck

Your coach Matt

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