Protein packed foods that gain muscles


Fish are an excellent source of protein all around, including everything from trout, cod, flounder, haddock, and halibut to salmon, sardines, and tuna.

Greek Yogurt

A cup of Greek yogurt has 15 to 20 grams of protein per cup, which is nearly twice the amount found in regular yogurt. As for the sugar?

Hemp Seeds

These hemp seeds can be added to smoothies, baked goods, and pasta bowls. Eat these any way you can, as just three tablespoons (uncooked) packs nearly 10 grams of protein


Oats are a curious addition to the list, as, on the surface, they seem very similar to other grains. However, the primary type of protein in oats—avenalin


Peanuts still reign supreme. While a one-quarter cup serving of almonds has 7 grams of protein, the same amount of peanuts yields 9.5 grams


Pork gets something of a bad rap. People enjoy consuming large amounts of fat with a little pig meat on it (see bacon or pork belly) or serving pork mixed

Pumpkin Seeds

Hundreds of millions of American pumpkins are torn from their roots and brutally slaughtered for our macabre holiday traditions .Just a cup of seeds boasts 12 grams of protein


quinoa seems like it’s another grain—you soak it in boiling water like pasta or oats—but you’re actually eating the seeds of a flowering herbaceous plant


Shrimp are basically just water-soaked pieces of protein. The average baked or broiled shrimp contains about 3 grams of protein each, or about 20 grams per 3-ounce serving


Black beans, white beans, kidney beans  are all great ways to add protein to your meals A cup of cooked soybeans contains—brace yourself—30 grams of protein

10 other ways to eat fruits & vegetables