Animal-based protein sources
Animal proteins are "complete" — they contain all essential amino acids in adequate amounts, and tend to have high leucine content, which is key for muscle protein synthesis.
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast (cooked) | 100g | 31g | 165 kcal |
| Turkey breast (cooked) | 100g | 29g | 157 kcal |
| Canned tuna (in water) | 100g | 25g | 116 kcal |
| Salmon (cooked) | 100g | 25g | 208 kcal |
| Cod (cooked) | 100g | 23g | 105 kcal |
| Beef (lean, cooked) | 100g | 26g | 215 kcal |
| Shrimp (cooked) | 100g | 24g | 99 kcal |
| Eggs (whole) | 1 large | 6g | 70 kcal |
| Egg whites | 100g | 11g | 52 kcal |
| Greek yogurt (0% fat) | 170g | 17g | 100 kcal |
| Cottage cheese (low fat) | 100g | 11g | 72 kcal |
| Skyr (Icelandic yogurt) | 170g | 20g | 110 kcal |
| Whey protein powder | 30g scoop | 24g | 120 kcal |
Plant-based protein sources
Most plant proteins are "incomplete" — they lack one or more essential amino acids. Eating a variety of plant protein sources throughout the day addresses this effectively. Leucine content is generally lower, which means plant-based eaters may benefit from slightly higher total protein intakes.
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Tempeh | 100g | 19g | 193 kcal |
| Edamame (cooked) | 100g | 11g | 122 kcal |
| Tofu (firm) | 100g | 8–12g | 76–144 kcal |
| Lentils (cooked) | 100g | 9g | 116 kcal |
| Black beans (cooked) | 100g | 8g | 132 kcal |
| Chickpeas (cooked) | 100g | 9g | 164 kcal |
| Pumpkin seeds | 30g | 8g | 170 kcal |
| Hemp seeds | 30g | 10g | 166 kcal |
| Peanut butter | 2 tbsp | 8g | 190 kcal |
| Quinoa (cooked) | 100g | 4g | 120 kcal |
| Seitan | 100g | 25g | 143 kcal |
| Pea protein powder | 30g scoop | 21g | 110 kcal |
Practical high-protein meal ideas
Breakfast (~30–40g protein)
- 4 scrambled eggs + 170g Greek yogurt: ~41g protein
- Skyr with protein powder + berries: ~38g protein
- 3-egg omelette with cottage cheese: ~32g protein
Lunch (~35–45g protein)
- 150g canned tuna + salad + 2 eggs: ~44g protein
- 200g chicken breast + vegetables: ~62g protein
- Lentil soup + tempeh: ~38g protein (plant-based)
Dinner (~35–45g protein)
- 150g salmon + edamame: ~47g protein
- 200g lean beef + Greek yogurt dressing: ~58g protein
- Tofu stir-fry with edamame and quinoa: ~35g protein (plant-based)
Find out exactly how much protein you need based on your weight and goals.
Calculate my protein needs →How to hit your protein target every day
Knowing which foods are high in protein is the first step — the harder part is building consistent habits that make hitting your target automatic rather than effortful.
Front-load protein at breakfast
Most people eat low-protein breakfasts (cereal, toast, fruit) and then scramble to hit their target at dinner. This is both inefficient and counterproductive for muscle maintenance. Protein stimulates muscle protein synthesis most effectively when distributed across 3–4 meals. Aim for at least 25–35g at breakfast — eggs, Greek yogurt, cottage cheese, or protein powder all make this easy.
Protein density vs total protein
Protein density — the grams of protein per 100 calories — matters more than grams per serving when you're managing calorie intake. Chicken breast delivers 31g protein per 100g at only 165 calories, making it one of the most calorie-efficient protein sources available. Peanut butter provides 8g per 2 tablespoons but comes with 190 calories — useful for adding protein but not ideal as a primary source during fat loss.
Combining plant proteins
Plant-based eaters don't need to combine complementary proteins in every single meal — the idea that you must eat rice and beans together to get complete protein has been largely debunked. Eating a variety of plant proteins throughout the day reliably provides all essential amino acids. However, total intake needs to be somewhat higher than for animal protein eaters, because plant proteins are generally lower in leucine and have lower digestibility scores.
Practical strategies for hitting high targets
Hitting 150g+ of protein per day requires deliberate planning. Effective strategies include: building every meal around a primary protein source before adding other foods; using Greek yogurt, cottage cheese, or skyr as snacks or bases; adding protein powder to smoothies, oatmeal, or baked goods; and preparing protein sources in bulk (e.g. batch-cooking chicken or hard-boiling eggs) to reduce daily friction.