Foods that will fuel your muscles

Almonds have the best protein-to-calorie ratio of any nut, with seven grammes of protein and 175 calories in a quarter-cup meal.

1. Almonds

Beef is a solid source of protein, as long as your red meat intake is limited to about two servings per week.

2. Beef

Hard cheeses like cheddar, parmesan, and Gruyère, as well as soft kinds like ricotta and goat cheese, have the highest protein content.

3. Cheese

Every ounce of chicken contains 8 grammes of protein, which means a 3-ounce portion contains 24 grammes of protein, which is over half of the average person's daily requirement.

4. Chicken

Chickpeas include three grammes of plant-based protein per ounce, so toss them in salads, dip them in hummus, or season and bake them for a nice, healthful snack.

5. Chickpeas

A cup of cottage cheese has 24 grams of protein, as well as B-vitamins, calcium, and other nutrients. Try it mixed with fruit to balance out the salty taste.

6. Cottage Cheese

A cup of cooked and shelled pods contains 18 grams of protein and clocks in at under 200 calories, while also offering antioxidants, vitamin K, and fiber.

7. Edamame

Eggs are also low-carb and low-calorie, with less than 1 carb and fewer than 80 calories in a single egg.

8. Eggs

A 3-ounce portion of each of these selections has roughly 20 grammes of protein (give or take 5 grammes), and fish, of course, is high in vitamins.

9. Fish

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

10. Greek Yogurt

Hemp seeds are also notable for being a complete protein that contains all 9 essential amino acids, as well as omega-3 oils!

11. Hemp Seeds