If you’re looking to gain muscle, protein should be a key part of your diet. Consuming high-protein food helps rebuild and repair muscle tissue after strength training workouts. It also provides the building blocks for increasing lean muscle mass.

Aim to consume 0.5-1 gram of protein per pound of body weight if building muscle is your goal. For a 180 pound person, that would equal 90-180 grams of protein daily.

While protein supplements like whey and casein powders can be useful, focusing on high protein whole foods should be your first priority. Here are 10 nutritious high-protein foods to include in your muscle building diet:

1. Chicken Breast for Muscle

Chicken breast is one of the quintessential bodybuilding foods. It provides a whopping 31 grams of protein per 3.5 ounces (100 grams) serving.

Chicken breast is also low in fat and calories, making it an ideal source of lean protein.

In terms of muscle building potential, animal sources of protein like chicken are considered higher quality than plant-based proteins.

Try grilling, baking or sautéing some chicken breast to include it in high-protein meals like salads, wraps, sandwiches and pasta dishes.

2. Greek Yogurt

Greek yogurt has become popular among fitness enthusiasts and for good reason. It provides 20 grams of filling protein per 6 ounce serving.

Many brands of Greek yogurt are strained to remove excess liquid called whey. This produces a thicker, creamier yogurt that is loaded with probiotics as well.

Try non-fat Greek yogurt topped with berries or nuts for a satisfying high-protein snack or breakfast.

3. Cottage Cheese

Cottage cheese is soft, white and curdled, making for a great muscle building food. One cup provides 28 grams of casein protein, which is a slow digesting dairy protein that promotes extended muscle recovery.

The casein in cottage cheese curds coagulate in the stomach keeping you fuller for longer while providing a steady stream of amino acids to your muscles.

Cottage cheese makes a convenient pre or post workout protein source. Eat it on its own or combined with fruit, granola and nuts.

4. Milk

Milk is packed with both whey and casein, supplying a sustained hit of amino acids along with some carbohydrates. One cup of milk contains 8 grams of protein.

Opt for skim or 1% milk to keep calories and fat low while benefiting from the high quality protein.

Blend milk into your post-workout protein shakes or drink a glass alongside your meals to boost daily protein intake.

5. Tuna

Tuna is a well known muscle building food due to its impressive protein content and convenience. Just 3 ounces of canned tuna packed in water contains 22 grams of protein.

Tuna is one of the leanest proteins available, providing 150 calories and 1 gram of fat per serving. It’s an excellent source of omega-3s too.

Keep some cans of tuna packed in water on hand for quick high-protein lunches, snacks, salads and sandwiches.

6. Eggs

Eggs consistently rank as one of the highest quality protein foods. Just two large eggs supply 13 grams of complete, highly bioavailable protein.

Eggs also contain all nine essential amino acids making them an ideal food for muscle growth and recovery.

Enjoy whole eggs cooked any style or opt for handy cartons of liquid egg whites to add protein to smoothies without adding fat.

7. Turkey Breast

Turkey breast rivals chicken breast when it comes to providing lean protein. A 3.5 ounce serving offers 30 grams of protein while staying low in fat and calories.

Turkey breast has a slightly lower fat content than chicken breast, but provides the same complete, high quality protein.

Include sliced turkey in sandwiches, salads and wraps for a protein and iron rich addition to meals and snacks.

8. Protein Powder

While whole foods should be your first choice, protein powder can be useful for an extra protein boost when needed. Whey, casein and soy powders provide from 15-30 grams of high quality protein per scoop.

Opt for powders without lots of added sugars and carbs. Use them to create quick breakfast smoothies or in yogurt and oatmeal. Protein powders can be especially helpful around workouts.

9. Peanut Butter

Don’t let the high calorie and fat content scare you – peanut butter can be included as part of a clean bulking diet. With 16 grams of protein per 2 tablespoon serving, peanut butter is a nutritious plant-based muscle building food.

Stick to natural peanut butter without hydrogenated oils and sugars. Spread it on Ezekiel bread or apple slices for satisfying protein-rich snacks.

10. Oats

Oats supply quality carbohydrates, fibers and proteins. One cup of cooked oats contains 6 grams of protein along with 4 grams of fiber to help you feel fuller for longer.

The protein in oats includes avenalin, a unique protein that may enhance muscle building when consumed after workouts. Enjoy oatmeal with milk and fruit for an all-in-one muscle building breakfast.

Sample High-Protein Day

To help you get enough protein from high quality whole food sources, here is a sample high protein day:

• Breakfast: Omelette with 3 whole eggs, 1 cup spinach and 1 ounce cheese. 1 cup milk.
• Snack: 1 container non-fat Greek yogurt with berries.
• Lunch: Chicken breast sandwich on 2 slices Ezekiel bread with lettuce, tomato and mustard.
• Snack: 1 can tuna with celery sticks. 1 ounce nuts.
• Dinner: 8 ounces salmon, 1 cup quinoa, 1 cup broccoli.
• Dessert: 1 scoop whey protein powder blended with 1 cup almond milk, 1 banana and 1 tablespoon peanut butter.

Conclusion

Consuming adequate protein from a variety of whole foods is key when building lean muscle mass. Try incorporating more high protein foods like chicken, fish, eggs, Greek yogurt, cottage cheese and milk into your diet. Supplement as needed with protein powder or tuna.

Aim for around 1 gram of protein per pound of body weight daily spread throughout meals and snacks to support muscle repair and growth. Pair your protein with complex carbs and healthy fats too. By planning your diet wisely, you can achieve the strong, muscular physique you desire.