Protein packed foods that gain muscles

A one-quarter-cup serving of almonds contains seven grams of protein and 175 calories

Almonds

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

Beef

The highest protein levels are found in hard cheeses like cheddar, parmesan, and Gruyère, as well as soft varieties such as ricotta and goat.

Cheese

A whopping 8 grams of protein can be found in every ounce of chicken—meaning a 3-ounce serving packs 24 grams.

Chicken

Every ounce of chickpeas contain three grams of plant-based protein, so add them to your salads.

Chickpeas

A cup of cottage cheese has 24 grams of protein, as well as B-vitamins, calcium, and other nutrients.

Cottage Cheese

A 3-ounce serving of any of these options hovers around 20 grams (give or take 5 grams) of protein.

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.

Greek Yogurt

A one-quarter cup serving of almonds has 7 grams of protein, the same amount of peanuts yields 9.5 grams! That means a cup-sized serving of peanuts is an extra 10 grams of protein.

Peanuts

The average baked or broiled shrimp contains about 3 grams of protein each, or about 20 grams per 3-ounce serving.

Shrimp

THE HEALTHIEST MIDNIGHT SNACKS AROUND