10 Foods Every Man Should Eat Every Day to Build Dense Muscle

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We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.

        Top 10 Foods Every Man Should Eat Every Day to Build “Dense” Muscle
    Discover the best high-protein foods for muscle mass.
By Leah GrothAug 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Copyright musclemonsters/YouTube
By Leah GrothAug 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Nutrition & Diet
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        12 Best Foods For Men to Build Muscle
    
Do you want to build muscle, but aren’t sure what to eat? Alain Gonzalez (@MuscleMonsters) is a fitness coach and expert who specializes in helping men over 40 build muscle. In one of his viral videos, he reveals 10 foods that every man should eat in order to add “quality mass” to their frame.
Building Muscle Mass Requires Eating High Quality, Nutrient Dense Protein
Copyright musclemonsters/YouTube
“If you're looking to pack on dense muscle tissue and add quality mass to your frame, you need to follow specific dietary guidelines. These guidelines include consuming enough high-quality protein, eating the right calories to optimize muscle growth without excess fat gain, and eating nutrient-dense food to stay healthy,” he says in the video.
These 10 Foods Check the Boxes
Copyright musclemonsters/Instagram
“To make following these guidelines easy, there are specific foods every man should consider including in their diet. To be clear, these are not superfoods, and there's nothing magical about them. However, they do an excellent job of checking the boxes we mentioned earlier, being high protein, having a good amount of volume for their caloric value, and being nutrient-dense,” he says. “These will be top-quality foods lifters have been eating for centuries to level up their gains.”
Whey or Vegan Protein Powder
Copyright musclemonsters/YouTube
Number one, whey or vegan protein powder. “Some of you may be thinking protein powder isn't a food, but keep in mind that these protein powders are derived from natural foods like milk, soy, or pea, depending on which supplement you choose,” he says. “One of the biggest struggles most lifters have in the fast-paced society we live in today is consistently eating enough protein from whole foods, and the key word is consistent, meaning it's measured, tracked, and more often than not, hitting the protein goal recommended.” He notes that the average 220-pound lifter would need 176 grams of protein divided into four meals, which is 45 grams of protein per meal. “So unless you have large amounts of protein at each meal, which can also be expensive, two scoops of protein are convenient for you to up your protein intake,” he says.
Eggs
Shutterstock
Number two, eggs and egg whites. “Whole eggs have one of the lowest costs to nutrient density of all foods, meaning you pay a lot less for the amount of protein and healthy nutrients in an egg than many other foods,” he points out. “The yolk also contains healthy fats which help support testosterone levels and natural lifters. Another significant benefit of eggs is that you can separate the yolk from the whites. Contrary to popular belief, protein is contained in both the yolk and the white, but the white is more concentrated with protein. So if you're looking to reduce total calorie intake but need to keep protein intake high, you have the option of consuming more of the white than the yolk.”
Oatmeal
Copyright musclemonsters/Instagram
Number three is oatmeal. “If you've heard that carbohydrates are bad for you or make you fat, just know that it's fake news. Bodybuilders who engage in high-intensity lifting tap into their glycogen stores for energy. Glycogen is stored in the liver and in muscles themselves to a minor degree. If you are carb adapted, which means your body is used to converting carbs for fuel, which most people are, your body will convert carbs as your fuel source,” he explains. “Oats are a great source of fiber and nutrients like manganese, phosphorus, magnesium, copper, iron, zinc, and vitamin B. They're also fast to make satiating and mixed with protein powder, making them a well-rounded muscle-building meal.”
RELATED:20 Superfoods for People Over 50
Turkey Breast
Copyright musclemonsters/YouTube
Number four, Turkey breast. “Turkey breast is next on the list because it's one of the leanest protein sources on the planet,” he reveals. “Let's compare Turkey breast to a few other types of meat. 100 grams of Turkey breast has 30.1 grams of protein. At 135 calories, it has zero carbs and only 0.7 grams of fat. That is practically all protein. Chicken breast, which is almost every bodybuilder's go-to meat, has 23.1 grams of protein, zero carbs, and 1.2 grams of fat with a total calories of 110. As you can see at the same amount, Turkey breast is an even leaner source of protein than chicken breast. The difference is even more significant with fattier meats like ground beef and steak. So if you're on a cut or want to reserve calories for other carbs and fats you enjoy having in your diet, including Turkey breast in your diet is a great choice.”
Lentils and Legumes
Copyright musclemonsters/YouTube
Number five, lentils and other legumes. “This isn't only for our plant-based lifters,” he says. “If you want a way to increase your protein intake while adding healthy fiber, consider swapping some of your carbs like rice and bread for lentils,” he recommends. “100 grams of cooked rice contains 28.2 carbs in 2.7 grams of protein. On the other hand, 100 grams of lentils have 20.1 grams of carbs and nine grams of protein. Also, lentils contain six more grams of fiber than rice, so plant-based lifters are likely to consume lentils in their diet for their protein content and other high-protein foods like tofu. Consider swapping your carb-based food for lentils if you need more fiber or just want more variety.”
Sweet Potatoes
Shutterstock
Number six, sweet potato. “Next on the list of foods, every man should eat sweet potatoes,” he says. “Like all potatoes, sweet potatoes are voluminous, meaning there's a lot of food content for the number of calories they contain. The opposite would be calorie-dense, meaning there are many calories in a small amount of food. This is the case with many desserts where only a few bites can have hundreds of calories. Sweet potatoes, as a natural whole food, also have antioxidant properties. However, 100 grams of sweet potatoes contains 90 calories and 20 grams of carbs. If you enjoy french fries, cutting these up and baking them in a pan or putting them in an air fryer is a similar but much healthier alternative if you're short on time. Sweet potatoes are also great to make in bulk and have them as a side throughout the week as part of your meal prep.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Greek Yogurt
Copyright musclemonsters/YouTube
Number seven is Greek yogurt “for its high protein content and because you can spice it up in so many ways,” he says. “Of course, we'd recommend the reduced sugar option. 100 grams of Greek yogurt contains 10.6 grams of protein and only 2.8 grams of carbs. A nice bowl of Greek yogurt is around 200 grams and gives you 21 grams of protein.” He recommends flavoring with cinnamon honey, blackberries, strawberries, and bananas. “This is an excellent snack between meals or before a morning workout when you don't want to overeat. Have you ever tried mixing your favorite protein powder with Greek yogurt? Not only does it add protein, but it gives it a pudding-like texture that you can eat directly or put on top of a rice cake with berries,” he says.
Spinach
Copyright musclemonsters/YouTube
Number eight, spinach. While “there isn't research showing that spinach directly helps your gains,” he notes other health and recovery benefits. “This 2014 study discusses the antioxidative benefits of spinach on exercise-induced oxidative stress and muscle damage. Spinach is loaded with nutrients and is ultra low in calories. If you want to be in the iron game for a long time, staying healthy and having high energy needs to be on the top of your list, along with lifting and eating enough protein.”
Avocado
Copyright musclemonsters/YouTube
Number nine is avocado, which helps you “maintain healthy hormone levels to build muscles,” he says. “It's essential to keep your healthy fats up, and that's why we're adding avocados to the list,” he says, citing a 2004 study examining the relationship between dietary intake and anabolic hormone concentrations of testosterone. “Free testosterone and growth hormone subjects were examined at rest and after the heavy resistance exercise in eight strength athletes and 10 physically active non-athletes. The results suggested the possible role of diet leading to alterations in serum testosterone and free testosterone during prolonged strength training and that diets with low fat or excessive protein may compromise the anabolic hormonal environment over a training program. Other healthy fats like oils, fish, and nuts play a role in naturally supporting testosterone levels, and lifters ensure that at least 20% of your calories come from good fats to keep your testosterone levels at a healthy level.”
RELATED:I Ate 3.5 Ounce of Protein Every Day, and Here Is Why 
Beef Jerky
Copyright musclemonsters/YouTube
And last, beef jerky. “Let's be honest, a big part of the reason people slip up on their diet is that they don't have convenient access to healthy food all the time, so they end up going through an easy fast food drive-through window to get something quick. So, what do you do when healthy foods aren't an option? Here's our suggestion: Next time you pull over for gas, grab some beef jerky. If you're on the road, you'll quickly hit 30 to 40 grams of protein with a large enough pack, and you can get simple carbs from a fruit drink like orange juice,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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Nutrition & Diet
        Top 10 Foods Every Man Should Eat Every Day to Build “Dense” Muscle
    
Copyright musclemonsters/YouTube
By Leah GrothAug 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Do you want to build muscle, but aren’t sure what to eat? Alain Gonzalez (@MuscleMonsters) is a fitness coach and expert who specializes in helping men over 40 build muscle. In one of his viral videos, he reveals 10 foods that every man should eat in order to add “quality mass” to their frame.
Building Muscle Mass Requires Eating High Quality, Nutrient Dense Protein
Copyright musclemonsters/YouTube
“If you're looking to pack on dense muscle tissue and add quality mass to your frame, you need to follow specific dietary guidelines. These guidelines include consuming enough high-quality protein, eating the right calories to optimize muscle growth without excess fat gain, and eating nutrient-dense food to stay healthy,” he says in the video.
These 10 Foods Check the Boxes
Copyright musclemonsters/Instagram
“To make following these guidelines easy, there are specific foods every man should consider including in their diet. To be clear, these are not superfoods, and there's nothing magical about them. However, they do an excellent job of checking the boxes we mentioned earlier, being high protein, having a good amount of volume for their caloric value, and being nutrient-dense,” he says. “These will be top-quality foods lifters have been eating for centuries to level up their gains.”
Whey or Vegan Protein Powder
Copyright musclemonsters/YouTube
Number one, whey or vegan protein powder. “Some of you may be thinking protein powder isn't a food, but keep in mind that these protein powders are derived from natural foods like milk, soy, or pea, depending on which supplement you choose,” he says. “One of the biggest struggles most lifters have in the fast-paced society we live in today is consistently eating enough protein from whole foods, and the key word is consistent, meaning it's measured, tracked, and more often than not, hitting the protein goal recommended.” He notes that the average 220-pound lifter would need 176 grams of protein divided into four meals, which is 45 grams of protein per meal. “So unless you have large amounts of protein at each meal, which can also be expensive, two scoops of protein are convenient for you to up your protein intake,” he says.
Eggs
Shutterstock
Number two, eggs and egg whites. “Whole eggs have one of the lowest costs to nutrient density of all foods, meaning you pay a lot less for the amount of protein and healthy nutrients in an egg than many other foods,” he points out. “The yolk also contains healthy fats which help support testosterone levels and natural lifters. Another significant benefit of eggs is that you can separate the yolk from the whites. Contrary to popular belief, protein is contained in both the yolk and the white, but the white is more concentrated with protein. So if you're looking to reduce total calorie intake but need to keep protein intake high, you have the option of consuming more of the white than the yolk.”
Oatmeal
Copyright musclemonsters/Instagram
Number three is oatmeal. “If you've heard that carbohydrates are bad for you or make you fat, just know that it's fake news. Bodybuilders who engage in high-intensity lifting tap into their glycogen stores for energy. Glycogen is stored in the liver and in muscles themselves to a minor degree. If you are carb adapted, which means your body is used to converting carbs for fuel, which most people are, your body will convert carbs as your fuel source,” he explains. “Oats are a great source of fiber and nutrients like manganese, phosphorus, magnesium, copper, iron, zinc, and vitamin B. They're also fast to make satiating and mixed with protein powder, making them a well-rounded muscle-building meal.”
RELATED:20 Superfoods for People Over 50
Turkey Breast
Copyright musclemonsters/YouTube
Number four, Turkey breast. “Turkey breast is next on the list because it's one of the leanest protein sources on the planet,” he reveals. “Let's compare Turkey breast to a few other types of meat. 100 grams of Turkey breast has 30.1 grams of protein. At 135 calories, it has zero carbs and only 0.7 grams of fat. That is practically all protein. Chicken breast, which is almost every bodybuilder's go-to meat, has 23.1 grams of protein, zero carbs, and 1.2 grams of fat with a total calories of 110. As you can see at the same amount, Turkey breast is an even leaner source of protein than chicken breast. The difference is even more significant with fattier meats like ground beef and steak. So if you're on a cut or want to reserve calories for other carbs and fats you enjoy having in your diet, including Turkey breast in your diet is a great choice.”
Lentils and Legumes
Copyright musclemonsters/YouTube
Number five, lentils and other legumes. “This isn't only for our plant-based lifters,” he says. “If you want a way to increase your protein intake while adding healthy fiber, consider swapping some of your carbs like rice and bread for lentils,” he recommends. “100 grams of cooked rice contains 28.2 carbs in 2.7 grams of protein. On the other hand, 100 grams of lentils have 20.1 grams of carbs and nine grams of protein. Also, lentils contain six more grams of fiber than rice, so plant-based lifters are likely to consume lentils in their diet for their protein content and other high-protein foods like tofu. Consider swapping your carb-based food for lentils if you need more fiber or just want more variety.”
Sweet Potatoes
Shutterstock
Number six, sweet potato. “Next on the list of foods, every man should eat sweet potatoes,” he says. “Like all potatoes, sweet potatoes are voluminous, meaning there's a lot of food content for the number of calories they contain. The opposite would be calorie-dense, meaning there are many calories in a small amount of food. This is the case with many desserts where only a few bites can have hundreds of calories. Sweet potatoes, as a natural whole food, also have antioxidant properties. However, 100 grams of sweet potatoes contains 90 calories and 20 grams of carbs. If you enjoy french fries, cutting these up and baking them in a pan or putting them in an air fryer is a similar but much healthier alternative if you're short on time. Sweet potatoes are also great to make in bulk and have them as a side throughout the week as part of your meal prep.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Greek Yogurt
Copyright musclemonsters/YouTube
Number seven is Greek yogurt “for its high protein content and because you can spice it up in so many ways,” he says. “Of course, we'd recommend the reduced sugar option. 100 grams of Greek yogurt contains 10.6 grams of protein and only 2.8 grams of carbs. A nice bowl of Greek yogurt is around 200 grams and gives you 21 grams of protein.” He recommends flavoring with cinnamon honey, blackberries, strawberries, and bananas. “This is an excellent snack between meals or before a morning workout when you don't want to overeat. Have you ever tried mixing your favorite protein powder with Greek yogurt? Not only does it add protein, but it gives it a pudding-like texture that you can eat directly or put on top of a rice cake with berries,” he says.
Spinach
Copyright musclemonsters/YouTube
Number eight, spinach. While “there isn't research showing that spinach directly helps your gains,” he notes other health and recovery benefits. “This 2014 study discusses the antioxidative benefits of spinach on exercise-induced oxidative stress and muscle damage. Spinach is loaded with nutrients and is ultra low in calories. If you want to be in the iron game for a long time, staying healthy and having high energy needs to be on the top of your list, along with lifting and eating enough protein.”
Avocado
Copyright musclemonsters/YouTube
Number nine is avocado, which helps you “maintain healthy hormone levels to build muscles,” he says. “It's essential to keep your healthy fats up, and that's why we're adding avocados to the list,” he says, citing a 2004 study examining the relationship between dietary intake and anabolic hormone concentrations of testosterone. “Free testosterone and growth hormone subjects were examined at rest and after the heavy resistance exercise in eight strength athletes and 10 physically active non-athletes. The results suggested the possible role of diet leading to alterations in serum testosterone and free testosterone during prolonged strength training and that diets with low fat or excessive protein may compromise the anabolic hormonal environment over a training program. Other healthy fats like oils, fish, and nuts play a role in naturally supporting testosterone levels, and lifters ensure that at least 20% of your calories come from good fats to keep your testosterone levels at a healthy level.”
RELATED:I Ate 3.5 Ounce of Protein Every Day, and Here Is Why 
Beef Jerky
Copyright musclemonsters/YouTube
And last, beef jerky. “Let's be honest, a big part of the reason people slip up on their diet is that they don't have convenient access to healthy food all the time, so they end up going through an easy fast food drive-through window to get something quick. So, what do you do when healthy foods aren't an option? Here's our suggestion: Next time you pull over for gas, grab some beef jerky. If you're on the road, you'll quickly hit 30 to 40 grams of protein with a large enough pack, and you can get simple carbs from a fruit drink like orange juice,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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        Copyright Doctor Mike Diamonds/YouTube
    
By Christopher RobackMar 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ever felt like you're doing everything right with your diet and training but still not seeing the results you want? You're not alone. Dr. Mike Diamonds has been there, too, and he's cracked the code to getting lean—especially when starting at higher body fat percentages. 
As a medical doctor with a background in biochemistry and microbiology, Dr. Diamonds transformed his own body before becoming a pro bodybuilder. "I built my physique exactly the same way I've done for my clients over the last decade," says Dr. Diamonds. His scientific approach has helped thousands achieve their fitness goals, and now he's sharing his most underrated protein sources that can easily add 100 grams of protein to your daily intake.
Ready to discover game-changing protein options that no one is talking about? These foods will revolutionize your diet plan and help you build muscle while losing fat.

            
                The Golden Formula for Getting Lean
            
            
        The science is clear, according to Dr. Diamonds: "To build muscle and lose fat, you need to eat a high protein diet, 30 to 50 grams per meal, multiplied by caloric deficit plus weightlifting." The problem? Most people aren't consuming enough protein throughout the day.
Instead of focusing on the usual suspects like chicken breast, steak, protein powder, and Greek yogurt, Dr. Diamonds is revealing 10 underrated protein sources that can transform your results.
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                1. Reduced Carb Wraps: The Diet Game-Changer
            
            
        ​Turkey Breast WrapShutterstock"I promise you, I would not be in the shape that I am right now without this meal, because it made my diet feel like not a diet," reveals Dr. Diamonds about his favorite reduced-carb wraps.
With 7.6 grams of protein and only 10.7 grams of carbs per wrap (compared to regular wraps with just 3 grams of protein and 23 grams of carbs), these wraps provide incredible nutrition stats. Dr. Diamonds personally gets 30.4 grams of protein daily from these wraps alone.
The versatility is what makes them truly special—add any protein source and you can easily reach 60+ grams of protein in a single meal.

            
                2. Shellfish: Compact Protein Powerhouses
            
            
        Shutterstock"When you want to pick a snack, there should be at least 10 grams of protein per 100 calories," Dr. Diamonds advises. Shrimp over-delivers with 11 grams of protein per 100 calories.
You only need about 3.5 ounces (100 grams) of shrimp to hit 25 grams of protein, making it perfect for those who struggle to eat large volumes of food. Dr. Diamonds often orders shellfish at restaurants to stay within his macros while feeling satisfied.
Beyond protein, these shellfish contain healthy fats, zinc, vitamin B12, and iron, making them nutritional powerhouses.

            
                3. Biltong: The Ultimate Protein Snack
            
            
        ​Smart Protein AlternativesShutterstock"In America, you guys call it jerky, in South Africa, we call it biltong," explains Dr. Diamonds about his favorite protein snack. "I like calling jerky the timid version of biltong."
This South African dried meat provides an incredible 20 grams of protein per 100 calories—double Dr. Diamonds' recommended protein-to-calorie ratio. Just 43 grams (1.5 ounces) delivers 20 grams of protein.
Dr. Diamonds suggests replacing typical desk snacks like nuts with biltong for a protein boost, and serving it when friends come over instead of calorie-dense dips.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                4. Lentils: Plant-Based Protein Champion
            
            
        ​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstockThough Dr. Diamonds admits lentils are his "least favorite option" on the list, he included them for plant-based eaters. Lentils provide 8 grams of protein per 100 calories.
What makes lentils valuable despite the higher carb content is their impressive nutrient profile. "They're loaded with fiber, folate, magnesium, potassium, iron, copper, and manganese," notes Dr. Diamonds, who particularly enjoys them in soup form.

            
                5. Edamame: The Complete Protein Snack
            
            
        45. Edamame (boiled): 44 caloriesShutterstock"It's impossible for restaurants when you order edamame to add unnecessary oils and sauces—you just need salt to give it flavor," says Dr. Diamonds about this convenient protein option.
Half a cup provides 17 grams of protein, and as Dr. Diamonds points out, edamame is a complete protein containing all nine essential amino acids our bodies cannot produce.
Rich in fiber, edamame helps control blood sugar and supports digestive health. Dr. Diamonds highlights its versatility: "You can eat it on its own, add it to salads, stir-fries, or in your wraps."

            
                6. Egg Whites: The Lean Protein Source
            
            
        ​ A Day of Measured EatingShutterstockWhile whole eggs are nutritional powerhouses, Dr. Diamonds explains why egg whites deserve special attention when trying to get lean: "Four whole eggs contain 28 grams of protein, 2 carbs and 21 grams of fat, which is a total of 312 calories. But if you had eight egg whites, that gives you the same amount of protein, but minus all the carbs and no fats and only 137 calories."
The versatility of egg whites makes them indispensable—scrambled, on toast, in omelets, or even in high-protein French toast. "You have to have it," insists Dr. Diamonds.
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                7. Smoked Ham and Deli Meats: Convenient Protein
            
            
        Shutterstock"When I'm dieting and I just need a quick protein source, when I just need to grab something in the fridge, I'll take a pack of these," Dr. Diamonds shares about his go-to convenience protein.
Delivering 16.4 grams of protein per 100 calories, smoked ham and deli meats like chicken and turkey breast are protein-packed options you can take anywhere. Dr. Diamonds recommends adding them to English muffins, toast, burgers, or scrambled eggs.

            
                8. Protein Ice Cream: The Healthy Indulgence
            
            
        ​Protein Ice CreamShutterstock"You have to have protein ice cream in your diet as part of that 20% of flexible foods," advises Dr. Diamonds. "It feels like a cheat code. It feels like you're cheating, but it's even better than a protein bar."
Dr. Diamonds recommends brands like Yasso, Halo Top, Arctic Zero, and Skinny Calm for store-bought options. For homemade versions, he suggests using a Ninja Creamy to transform protein shakes into delicious frozen treats.
"Just because of this, they can stay lean year round," Dr. Diamonds says about his clients who incorporate protein ice cream into their diets.

            
                9. Protein Milk: The Daily Staple Upgrade
            
            
        ​Fairlife: The High-Protein Milk Game-ChangerShutterstock"We have milk with almost everything," Dr. Diamonds points out, making protein-enhanced milk an easy way to boost your daily intake. Brands like Fairlife and Barbell offer high-protein milk varieties.
This simple swap works for coffee, shakes, cereal, and any recipe calling for milk. Dr. Diamonds notes that protein milk helped his mother meet her protein needs while recovering from dental surgery.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                10. Canned Tuna: The Forgotten Protein Superfood
            
            
        ShutterstockDr. Diamonds calls canned tuna "the ugly stepchild" of protein sources, but emphasizes its incredible value: "In just eight ounces of canned tuna in water, you can hit 50 grams of protein."
The versatility is impressive—tuna pasta, tuna with rice, tuna with egg whites on toast, or simply eaten from the can. "Canned tuna is so underrated, and I should probably add it more into my foods," admits Dr. Diamonds.
For improved flavor, he suggests mixing it with fat-free mayo and adding it to rice or various snacks.

            
                Conclusion: Protein Is Your Secret Weapon
            
            
        ShutterstockAdding these 10 underrated protein sources to your diet can dramatically increase your daily protein intake without feeling like you're on a restrictive diet. Dr. Diamonds emphasizes that consistent protein consumption, combined with a caloric deficit and weightlifting, is the formula for success when trying to get lean.
Whether you're starting at 30% body fat or just looking to shed those last few pounds, these protein options will help fuel your transformation. Try incorporating just a few of these foods into your weekly meal plan and watch as your body begins to change.
Nutrition & Diet
        10 Foods That Grow Muscle Fast
    

        Shutterstock/Terelyuk
    
By Andrew Hayes, nasm-cemMay 05, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Muscles are not just for show. They are vital for survival when it comes to pumping blood or breathing. They’re essential for everyday activities like carrying groceries or picking up children. They also benefit us in the long-term by maintaining a healthy weight, keeping our joints healthy, reducing risk of certain diseases, and preventing falls or other injuries.  I have multiple certifications in fitness and nutrition as well as 15 years experience in corporate jobs before being a full-time coach. This means I understand how difficult it is to build muscle on a busy schedule. In addition to coaching over 100 clients per year, I added 15 pounds of lean muscle during my last few years working full-time in marketing. I did this while also being a dad of two young kids. I am proof that anyone can do it if they optimize their diet appropriately. Here's exactly what to eat to grow muscle fast.
1. Grass-Fed Beef
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The first food I recommend for growing muscles fast is grass-fed beef. Almost everyone knows protein is important for muscle building. What most people don’t know is “protein” is a  term for multiple amino acids. Not all protein is complete (meaning not all proteins contain all nine amino acids that we get from food). And then not all complete proteins are equal, because each food we eat is handled differently by the body.  Our bodies absorb more protein from grass-fed beef than other plant-based proteins, for instance.  It’s also incredibly nutrient-dense. Grass-fed beef is a great source of iron, B12, zinc, and more. It’s also important to note that not all beef is created equal. Grass-fed beef is usually lower in calories and can have higher omega-3. 
💪🔥Body Booster: When in doubt, avoid processed red meat. Don’t be afraid to spend more money to get high-quality beef. My favorite burger is from my local burger place Super Duper Burger. They use only high-quality grass-fed beef and as they say, a burger shouldn’t cost $3. 
Related: I Sculpted My Arms With These 4 Simple Tricks
2. Eggs
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The second food for growing muscles fast are eggs. Eggs are loaded with vitamins, minerals, and of course, high-quality protein. Another reason eggs are a top choice for building muscle are how cheap they are and easy they are to cook. A dozen eggs can usually be found for $3-$8, depending on where you live and what type you buy. That means you can have 4 eggs, and eat about 25g of protein, for the cost of $1-$3. Eggs can also be cooked in seconds, hard-boiled for meal prep, or used in meals such as salads, noodle dishes, or even on top of burgers.  
💪🔥Body Booster: If you’re a busy parent like me, you know that you don’t always have time to cook a healthy meal. Eggs end up being my go-to breakfast several mornings a week. And sometimes at night if I don’t have time to cook - breakfast for dinner is better than eating a box of pasta!  One of the questions I hear often is “is 3 or 4 eggs too many”? My response to that is - 4 eggs is definitely way healthier for you than a bagel or muffin! 
3. Whey Protein Powder
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Whole foods are always going to be better than supplements, but supplements are better than skipping it altogether. For many people it is very hard to hit a daily protein goal without a supplement. Whey is the best absorbing protein powder and it can go into all kinds of foods including oatmeal, smoothies, and yogurt.
4. Greek Yogurt
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It’s high in protein but also high in calcium which is good for strong bones. Greek yogurt also contains probiotics which can help with gut health. And of course it is also easily accessible. Greek Yogurt requires no cooking or meal prep so it’s a great go-to breakfast at home or on the road since it’s sold in most airports and convenience stores. 
💪🔥Body Booster: Avoid traditional yogurt, especially because it’s often flavored with added sugar. Try adding fresh fruit, granola, or honey to your Greek Yogurt to improve the taste.
Related: What Happens to Your Body When You Stop Taking Ozempic
5. Wild-Caught Salmon
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Wild-caught salmon has high levels of omega-3 fatty acids which help reduce inflammation. Inflammation can affect your ability to eat well, move well, and just feel good. Omega-3s are important because they balance out the standard diet which is high in omega-6 foods such as chicken, oils, and nuts.  Salmon also reduces overall body pain  and speeds recovery from workouts which is important for building and maintaining healthy muscle mass. 
💪🔥Body Booster: When it comes to cooking salmon, or any food, I am a believer in the phrase “cook ingredients, not recipes.” If you’re busy like me, Salmon is arguably one of the easiest foods to cook. Pat it dry, pick the seasoning of your choice, and throw it in the oven for about 15 minutes. Pair this with just about any vegetable and starch and you have a balanced, functional meal full of protein and other nutrients. 
6. Oats
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We’ve mostly talked about protein but carbs are an important part of building muscle as well. I know all the keto lovers are going to tell me how much muscle they build without carbs, but the reality is the keto diet only works for a select group of people. Oats are another easy breakfast to cook in the morning or meal prep with overnight oats. 
💪🔥Body Booster: If you’re looking to bulk, raw oats are an easy thing to dump into a protein shake to increase total calories and carbs without focusing on processed foods. The reason carbs are often looked at negatively is that so many of us eat carbs from pizza, white bread, or other processed places. Oats can help you recover, are packed with vitamins, minerals, and phytochemicals to keep us healthy and build muscle. 
7. Chicken
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The seventh is Chicken which is a common go-to protein source for many people looking to build muscle. One of the things most people don’t realize about chicken is it’s also a good source of creatine, which most of us think of as a supplement but it is also naturally found in foods. It has almost the same amount of creatine as red meat. Chicken is a great protein option for keeping calorie count down while still eating your protein goal. 
Related: 5 Secrets to Success Before You Start Your Next Diet
8. Beets
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All vegetables are important for building muscle and maintaining a healthy lifestyle, but beets are one of my favorites for a few reasons. First, they contain nitrates which can help you train harder and see greater strength gains. 
💪🔥Body Booster: I am a believer in having a serving of vegetables with every meal. My fridge is always stocked with pickled beets, which you can eat raw, making it one of the few veggies you can eat at any meal without any prep or cook time. 
9. Lentils
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Ninth are lentils, which are great for everyone especially those on a plant-based diet. Lentils are incredibly high in protein. They’re also high in fiber which many people don’t get enough of. Fiber helps with digestion and even lowering cholesterol, which helps when eating a diet full of animal products. Lentils are also a slow-digesting carb meaning they can kick in after a workout to help you recover. 
💪🔥Body Booster: When I was younger I used to sprint home from the gym to grab a protein shake or eat a post-workout meal. I do not have time for that anymore so slow-digesting carbs make sure your body is doing what it needs to build muscle even when you’re back at your desk after the gym. 
10. Chia Seeds
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And tenth are chia seeds. These seeds are incredibly high in protein, they’re fairly cheap, and can be eaten at breakfast lunch and dinner.  Chia seeds can be put in anything from smoothies to cereal. Chia seeds can also soak in milk to make a delicious healthy chia pudding dessert for you or the whole family. The Terahumara people, made famous in the book Born to Run, are some of the best natural athletes in the world. They run for dozens of miles every single day, sometimes going over 200 miles at a time. Their favorite drink? Chia Fresca. It is essentially water and honey with chia seeds in it. Maybe it will make you able to run 200 miles as well!  
💪🔥Body Booster: I always recommend letting chia seeds soak in liquid for about 5 minutes so they turn into a gel. This makes them easier to digest. 
Related: 13 Proven Workouts for Building a Powerful Chest
11. When Building Muscles, Don't Eat Too Little
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One common mistake when trying to build muscle fast is eating too little. A calorie surplus is a really important part of building muscles, especially fast. Something can’t grow from nothing. So many of us believe that being fit means eating less and that’s often not the case. Most of us need to eat less processed foods but eating too little food will result in no muscle growth. If you don’t want to track your calories or protein intake in a food log, a simple rule to follow is: eat healthy portions of whole foods, along with some variety. A colorful plate is a healthy plate. Another common mistake is trying to limit protein intake per meal. There was a belief for a while that your body can only process so much protein at once. That’s mostly untrue. If you limit your protein intake at each meal, it's more likely that you don’t hit your daily protein goal which means you won’t have enough to build muscle.
12. Add in Training to Build Muscle Fast
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Resistance training/strength training is the other critical piece of building muscle. A good rule of thumb is 10 sets per week of each muscle group. For example, 3 sets of a bench press, 3 sets of rows, and 3 sets of bicep curls is about enough stimulation to grow your biceps. Going to the gym (or exercising at home) for 2.5-3 hours per week will usually be enough stimulus. Sleep is also vital. Muscles are not grown in the gym. They are repaired and grow stronger at night while you sleep. Do not skip this very important step. If you are consistent with eating enough protein every day, getting 7 hours of sleep on average, and doing resistance training a few times per week, you will build muscle. It’s a fact. If you want to know more about how soda affects your health, don't miss my other article here on Body Network: 6 Disgusting Things Drinking Soda Does to Your Body.
Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.
Nutrition & Diet
        Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches
    
Copyright Abbey Sharp/YouTube
By Christopher RobackJan 03, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Building lean muscle doesn't have to mean endless chicken breasts and protein shakes. Abbey Sharp, a Registered Dietitian and founder of Abbey's Kitchen, has helped over 700,000 subscribers transform their nutrition with practical, science-backed advice. Her protein-switching techniques can help you reach your muscle-building goals without overhauling your entire diet.
The Science Behind Protein and Muscle Growth"Protein is critical for muscle growth, appetite management, and healthy aging," explains Abbey in her post. She recommends getting 20-30% of daily calories from protein, with a focus on consistent intake throughout the day for optimal muscle synthesis.
Switch Your Carbs for Muscle Gains
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Abbey introduces "dual citizenship carbs" that support muscle growth. "While white rice offers 4 grams of protein per cup, amaranth provides 9 grams, and quinoa 8 grams," she notes. For pasta enthusiasts, legume-based options deliver 13 grams of protein - nearly double regular pasta's content.
The Bone Broth Protein Switch
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"A cup of white rice cooked in bone broth will have over 12 grams of protein compared to just 4 grams when cooked in water," Abbey shares. This simple switch triples your protein intake while adding rich flavor.
RELATED: 10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”
Power Up Your Morning Routine
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For breakfast optimization, Abbey suggests a protein-rich hack: "Add protein powder to your milk before pouring it over cereal. This hack adds 22 grams of protein, turning a quick snack into a muscle-building meal."
The White Bean Power Move
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"Adding just half a cup of white beans to your soup provides an extra 9 grams of protein plus 5 grams of fiber," Abbey reveals. This creamy addition supports muscle recovery while keeping you satisfied.
Upgrade Your Post-Workout Toast
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Abbey's protein-packed toast hack involves cottage cheese: "Mix or puree cottage cheese with mashed avocado. Adding just half a cup between two slices of bread contributes an extra 13 grams of protein," perfect for post-workout recovery.
RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules
The Smoothie Muscle Builder
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"Silken tofu is a great vegan smoothie base that adds body and protein without affecting taste," Abbey explains. This versatile protein source helps repair and build muscle tissue.
Oatmeal for Muscle Growth
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Abbey revolutionizes traditional oatmeal: "Mix a quarter cup of oats with a quarter cup of hemp hearts to boost your bowl from 5 grams to 14 grams of protein." Combined with protein-rich milk, you'll get nearly 25 grams of muscle-building protein.
Transform Your Protein Dips
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For pre- or post-workout snacks, Abbey suggests enhancing dips: "Add pureed cottage cheese or Greek yogurt to store-bought dips for an extra 6-8 grams of protein," making them ideal for muscle recovery.
RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert
The Ultimate Recovery Meal
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Abbey's final muscle-building hack transforms comfort food: "Add a heaping cup of pureed cottage cheese and chopped broccoli or cauliflower to your boxed mac and cheese." This combination provides quality protein for muscle repair while adding essential nutrients. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        12 Best Foods For Women to Build Muscle
    
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By Melissa Pfeister, cnMay 24, 2024
Melissa Pfeister, cn
Founder of Stripped with Melissa, Host of the Side Piece Podcast, Co-host of the Namaste B$tches Podcast
Melissa Pfeister is a Stanford Med Certified Nutritionist and founder of the program Stripped with Melissa.
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Growing up I was always playing sports and lifting, building muscle along the way. As a teenager though, I thought the muscle was coming just from the exercise and weights. Little did I realize what role everything I was eating played in it. If you saw my meals…steak, burgers, chicken, eggs, more burgers… they all had one huge common factor, protein. 
Now, as the older and much, much wiser 😉 woman I am, but more so since becoming a Stanford Medicine certified nutritionist and starting my own nutrition business, Stripped with Melissa, I’ve changed some of my unhealthy eating habits but stuck with the most important factor for keeping my muscles growing and thriving…the protein! Protein for women is especially crucial because as we age and especially during menopause, our muscles become more resistant to protein. Adding in enough protein during the day ensures our muscles retain enough to keep repairing and growing. 
How do we get all that protein though? Well, this is your lucky day! Here is a list of my top proteins to help maintain your healthy weight, keep your muscles and bones strong, and to even aid in healthier skin, hair, and nails. Check all this deliciousness out!
1. Cows Milk
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Milk is great for building muscle because it’s not just a source of protein! It also has calcium, B2 and B12. This is a wonderful addition to your smoothies or coffee for a little extra protein lovin. It’s a simple thing to do for maintaining your muscle.
2. Avocado Yay!!!
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I absolutely love avocados! Not only are they full of healthy fats but they are also packed with a ton of nutrients. You can have your avocado plain with sea salt, put it on whole grain toast, or bake it in the oven and top it on your salad. Ok I’ll stop now, so many options. Just eat avocado and get that lean muscle going!
Related: 14 Ways to Get Back in Shape
3. Nut Butter-licious!
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Yes, more healthy fats! Almond butter and peanut butter are high in protein and provide all the essentials needed for building healthy muscles.
4. Oh, the Joy of Soy Protein!
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There are many kinds of soy protein including tofu and edamame, which is my personal favorite. Soy is a completely plant-based protein with all the amino acids our body needs.
5. Lentils
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Lentils are great for building lean muscle as a powerful source of protein. Lentils are also a great post-workout food because of their vitamins, minerals, and nutrients!
6. Amaranth
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Amaranth is so rich in protein that it contains nearly double the amount found in corn or rice. Amaranth contains lysine which helps our body absorb calcium, produce energy, and build stronger muscles. On top of all that goodness, amaranth is high in iron!
RELATED:15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds
7. Oat-tastic!
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Oats are incredible as a healthy and complex carbohydrate. Complex carbs provide long term energy which makes them the perfect choice for workouts and muscle growth!
RELATED: 15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds
8. Lean White Meat
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Skinless white meat poultry like turkey and chicken breast are loaded with protein and low in calories and fat. They also contain the amino acids, vitamins and minerals that are the key components in not only building muscle but maintaining it as well.
Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies
9. The Chicken of the Sea 
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Canned tuna fish and salmon are majorly rich in omega3 fatty acid which reduce muscle loss and increase muscle mass. Make sure to get it packed in water and not oil to avoid the extra fat!
10. Protein powder
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When in doubt, protein powder it out! Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it!
11. Collagen
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Collagen is incredible for so many reasons, helping to keep our muscles, joints, and circulation strong. It aids in the boost of muscle proteins, like creatine, which promotes muscle growth after exercising. Collagen also helps with glycine production, which is essential for building lean muscle.
RELATED:50 Subtle Signs You May be Sick
12. Bestie Broccoli!
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I know it sounds odd, but I am borderline obsessed with broccoli! Broccoli is one of THE top foods for building muscle. Those non-meat eaters, this one’s for you. Plant based and packed with not only protein but a ton of incredible vitamins and nutrients. Broccoli is one of the most nutritious foods you can eat! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab. 
Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.
Nutrition & Diet
        3 Simple Tips to Burn More Fat on Ozempic and Mounjaro
    

        5 Expert Tips to Keep Weight Off After Ozempic
    

        Copyright The GYN MD/YouTube
    
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

            
                What Are Weight Loss Injections?
            
            
        These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                How These Medications Work
            
            
        ​Increased Hunger Throughout Your DayShutterstockThe science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

            
                Consider Potential Side Effects
            
            
        ​Potential Challenges to Watch ForShutterstockBefore starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

            
                Tip #1: Eliminate All Sodas and Sugary Drinks
            
            
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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

            
                Tip #2: Prioritize Lean Protein
            
            
        ​SalmonWhen your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.
RELATED:20 Possible Ozempic Side Effects

            
                Tip #3: Commit to Regular Exercise
            
            
        Simple Cardio Routines for Weight Loss in 60 DaysShutterstockNo weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

            
                Use Medications as a Starting Point for Lasting Change
            
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockThe true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Remember: It's About Long-Term Success
            
            
        ​Why Stopping MattersShutterstockWeight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes
    

        Copyright Clean & Delicious/YouTube
    
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

            
                Cottage Cheese: The Versatile Protein Base
            
            
        Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

            
                Canned Salmon: Budget-Friendly Omega-3 Powerhouse
            
            
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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

            
                Tempeh: Plant-Based Protein with Texture
            
            
        ​Probiotic Foods: TempehShutterstockThis fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

            
                Lentils: Protein-Fiber Combo for Lasting Fullness
            
            
        ​LegumesShutterstockWith 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

            
                Chicken and Turkey Sausage: Lean Protein Made Convenient
            
            
        ​Sheet Pan DinnerShutterstockPre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

            
                Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes
            
            
        ​Greek Yogurt: High ProteinShutterstockThis creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Shrimp: Fast-Cooking Lean Protein
            
            
        ​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstockWith 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

            
                Ground Turkey: Versatile Protein for Meal Prep
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstockThis poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

            
                Hemp Seeds: Small Seeds, Big Protein Impact
            
            
        ShutterstockDon't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

            
                Parmesan Cheese: Concentrated Flavor and Protein
            
            
        ​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstockThis aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

            
                Eggs and Egg Whites: The Complete Protein Package
            
            
        ShutterstockWith 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Ground Venison: Lean Red Meat Alternative
            
            
        Shutterstock
This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

            
                Last Word
            
            
        11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstockIncorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        She Lost Over 100 Pounds with These Low Carb Costco Meals
    

        Copyright Low Carb Love/YouTube
    
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based
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If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

            
                Birria
            
            
        “You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

            
                Chicken Tinga
            
            
        Instacart
Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

            
                Beef Kabobs
            
            
        Instacart
Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

            
                Kevin’s Chimichurri Beef
            
            
        Costco
Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

            
                Organic Broccoli Chicken Cheddar Stuffed Breast
            
            
        Costco
Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

            
                Fully Cooked Shrimp
            
            
        Instacart
“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

            
                Caesar Salad
            
            
        Instacart
Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

            
                Ready-to-Eat Poke
            
            
        Annasea
The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

            
                Egg Bites
            
            
        ​Kirkland Signature Sous Vide Egg BitesCopyright CostcoAnd for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.
So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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