Protein foods that will fuel your muscles

1. Almonds

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

2. Beef

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

3. Cheese

It's all okay if you're just searching for some additional protein! Hard cheeses like cheddar, parmesan, and Gruyère have the highest protein content.

4. Chicken

Every ounce of chicken has 8 grammes of protein, which means a 3-ounce portion contains 24 grammes of protein, which is roughly half of the daily need.

5. Chickpeas

Chickpeas offer 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.

6. Cottage Cheese

Cottage cheese contains 24 grammes of protein, as well as B-vitamins, calcium, and other minerals in a single cup. To balance out the saltiness, combine it with fruit.

7. Edamame

A cup of boiled and shelled pods provides 18 grammes of protein and less than 200 calories, as well as antioxidants, vitamin K, and fibre.

8. Eggs

Six grammes of protein are added to your daily protein intake by each egg. The white has more protein, but the yellow has at least two grammes.

9. Fish

Fish provides several vitamins, minerals, and heart-healthy omega-3 fatty acids in a 3-ounce serving of any of these alternatives.

10. 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.

11. Hemp Seeds

Three tablespoons (uncooked) has roughly 10 grammes of protein, so eat them whenever you choose.