10 Foods with 30+ Grams of Protein to Boost Your Gains

Knowing you need protein is one thing, but figuring out how to get it can be challenging. 

What's the best source? 

Which foods pack the most protein? 

I've got you covered! 

Here's a list of my top 10 favorite high-protein foods that are always in rotation at our house. They not only help me stay full and satisfied throughout the day but also support muscle growth and workout recovery 

1. Chicken Breast – 1 cooked chicken breast (about 3.5 oz) packs around 31g of protein! Simple, versatile, and perfect for any meal.

2. Salmon – 5 oz of cooked salmon serves up 30g of protein, plus healthy omega-3s to support heart health.

3. Greek Yogurt – A cup of plain, nonfat Greek yogurt has around 30g of protein. Perfect for a snack or smoothie boost!

4. Lean Ground Beef – Just 4 oz of 90% lean ground beef delivers about 30g of protein. Ideal for hearty dishes!

5. Cottage Cheese – 1 cup of low-fat cottage cheese can give you around 28-30g of protein. Add fruit or season it for variety!

6. Tuna – One can (5 oz) of tuna has approximately 30g of protein, making it an easy and portable option.

7. Lentils – A cup of cooked lentils delivers 18g protein, but combine them with a side of quinoa or other grain, and you’re well over 30g!

8. Pork Chops – A 4 oz portion of pork chops provides about 33g of protein and is super versatile for various flavors.

9. Turkey Breast – 3.5 oz of turkey breast delivers 30g of protein, a great lean option for your meal prep.

10. Egg Whites – 10 large egg whites offer around 30g of pure protein without the fat, ideal for mixing into omelets or adding volume to recipes.

💪Pro Tip: Mix up these protein sources to keep meals exciting and cover all your amino acid needs for muscle growth and recovery!

If you have any questions about nutrition or optimal timing, don't hesitate to reach out. I'm always here to help 🖤