Protein-packed foods that will help fuel your muscles

People tend to be more sedentary in the winter—especially during a worldwide pandemic—so it's crucial to stay active, whether that's increasing your steps, cardio, or strength training.

Almonds are high in protein, which is why almond butter, almond flour, and 64 types of almond milk are in practically every American grocery shop. Almonds have the best protein-to-calorie ratio of any nut, with 7 grammes every 1/4 cup.


Beef's healthiness varies; ribeyes provide 30 grammes of protein for 450 calories, whereas sirloin tip side steak has the same amount for 150 calories. Beef is a good source of protein if you eat it twice a week.


If you're seeking for protein, you may want to avoid creamier (and fattier) cheeses. Hard and soft cheeses like cheddar, parmesan, and Gruyère provide the most protein. We'll discuss the winner afterwards.


Chicken is a high-protein food. Every ounce of chicken has 8 grammes of protein, so a 3-ounce serving has 24 grammes, or half the daily required requirement. At 200 calories per serving, chicken is a lean source of protein.


Chickpeas and garbanzo beans are both high-protein foods. Every ounce of chickpeas contains 3 grammes of plant-based protein, so add them to salads, eat hummus, or bake them for a healthy snack.


Cottage cheese has more protein and less calories than cheese. Cottage cheese has more muscle-protecting casein protein than milk and other cheeses. Cottage cheese contains 24 grammes of protein, B-vitamins, calcium, and other minerals per cup. Mix it with fruit to mask the saltiness.

Cottage Cheese

edamame is a high-protein snack and side. A cup of cooked, shelled pods has 18 grammes of protein, 200 calories, antioxidants, vitamin K, and fibre.


Each egg has 6g of protein. Although the white has more protein, the yolk has at least 2 grammes. One egg has less than 1 carb and 80 calories.


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