Protein Rich Food | High Protein Low Fat Foods for Gaining

Protein rich food- Ok, so you have joined a gym and now you have gained some knowledge and techniques of machines and exercise, But the gym is not only about the workout, if you want to see real results in your body then you should know that It needs many things to grow your muscles.To Develop a body it contains mainly 2 things
  • Workout
  • High protein diet
  • Proper body rest
In short, if I tell you, a proper diet is as important as the workout, and let me explain to you why.When we hit the gym our muscles get tired and it broke so to repair these muscles it need protein and when we provide protein rich food and rest to our body our muscles which were our broke, it repairs and after repairing these muscles grow bigger than before that’s why the person who is going to gym and doing workout daily has bigger muscles then the person who is not going to gym.I understand most of us don’t have that much time in our busy life schedule that we can do proper diet research so today I am gonna tell you high protein low fat foods, high protein vegetables, high protein breakfast, lunch, dinner, etc in this post.And don’t worry if you are vegetarian or non-vegetarian, I will tell you Protein rich food for both veg and non-veg people out there.Always remember to eat high protein low fat foods because you need protein to grow your muscles and read carefully I said High protein low-fat foods it doesn’t mean that you will cut off all the fats from your food, there is a difference between good fat and bad fat.

Protein rich food Diet for Non-vegetarians

There are so many foods for non-vegetarian people out there like
  • Chicken
  • Turkey
  • Egg whites
  • Tuna
  • Salmon


High protein food chickenA 100-gram bit of cooked chicken is one of the Protein rich food which contains around 25 grams of protein (according to United States Department of Agriculture).Passing by 2,000 calorie diet, people need around 56 and 46 grams of protein every day in their daily and if they are doing a workout on a daily basis then there body even needs 2x protein to there body weight food requirements. Bubbled or flame boiled chicken pieces go truly well with serving of mixed greens.


High protein turkeyTurkey is another poultry meat that is probably the most advantageous choice for non-vegans hoping to stack up on protein.A 100 gram part of turkey meat conveys an around 29 grams of protein (according to USDA information).Diced cooked turkey meat can be blended in with red onions, low-calorie mayonnaise, lemon juice and scope of herbs of your decision to make a delectable protein-rich plate of salad.

   3. Egg whites

Egg whitesEgg whites come under high protein low fat foods. Chicken eggs are one of the least expensive, most broadly consumed source of protein by many people.A whole boiled egg contains 6gm of protein and if you are going to consume eggs then remember to consume less yolks for eg- if you are consuming 5 eggs then eat 5 egg whites and only 1 yolk.


high protein tunaTuna also comes in High protein low fat foods , which makes tuna purest form of protein food.85gm of tuna it contains almost 25 gm of protein and 110gm calories. It also contains vitamin b and magnesium, phosphorus, and potassium like minerals in it.


salmonSalmon is a nutritious fish that can be cooked from various perspectives. In contrast to different assortments of fish, salmon doesn’t dry out as effectively likely because of its fat substance—yet don’t stress, since these fats are heart-sound. Salmon can be bought crisp, solidified, smoked, and canned.124 gm of salon provides almost 31 gm of protein, salmon is rich with omega-3 fatty acid and research proved that omega-3 acids can reduce the risk of heart diseases.

High protein vegetables, fruits, etc for Vegans

Now as we have talked about the diet of Our non-vegetarian viewers, now let’s discuss the food that is available for our complete vegan audience, & remember this diet can also be followed by non-vegetarians they can mix up veg with non-veg to create a completely full day of the diet.So, now I will tell you some high protein vegetables, fruits, etc. that can be consumed and found easily in the market so let’s began.There is so many vegetarian foods available in the market but today we’re going to focus on 5 easily available food.
  • Peanuts
  • Oats
  • Tofu
  • Chickpeas
  • Soy


peanutsPeanuts are originated in South America, they have many names like groundnuts, earthnuts, and goobers. Peanuts are very rich in protein, fat, and different health supplements. Studies show that peanuts may even be valuable for weight reduction and peanuts can really reduce the risk of heart diseases.Many people eat raw peanuts but you can also eat roasted peanuts they are very tasty, or in cases you are bored then you can also buy or make your self peanut butter that will be good and if you will eat it with brown bread then it will become high protein breakfast in no time.100 gms of peanuts contains 25gm of protein, 567 calories, 49.2gm of fat


high protein food- OatsOats are whole-grain cereal they are high in vitamins, minerals, and antioxidants, and they are a really good source of fiber and beta-glucan. Oats come in healthy food because they have antioxidants that protect you from heart diseases.You can also make a High protein breakfast with oats, you can add Oats in hot milk and you can easily have them, many people also add oats in their protein or any shakes because oats have really good amount of protein, carbs and fibers in it.100 gram of Oats contains 16.9 grams of protein, 66.3 grams of carbohydrates, 10.6 grams of fibers.


TofuTofu is made from Soya beans; it is very low in calories and high in protein. Most the people already know about it especially vegans. Tofu is very good for the skin; hair and it boost your energy. Research has claimed that tofu helps to reduce the risk of cardiovascular diseases and breast and prostate cancer.81 A gram of Tofu contains almost 14 grams of protein, 117 grams of calories and 2.2 grams of carbs.You can try different dishes or you can try it with vegetables.                                               


chickpeas- protein rich foodChickpeas are very easily available food and it is very easy to try different dishes with it.Almost every one of has eaten chickpeas in our life, let me tell you that chickpeas are very rich in vitamins, minerals, and fibers, It has so many health benefits like improving your digestion, aiding weight management and reducing the risk of many diseases.28 gram of chickpeas contains almost 3 grams of protein, 8 grams of carbs, 46 grams of caloriesYou can try different things with chickpeas like you make a separate dish with it or you can soak it in water and eat it raw.


High protein soySoy has its origin from Asia, people who are vegetarian replace meat with soy. But there is a controversy going on about genetic issues with soy.Soy is very high in protein and you all have heard about soybeans, there are different types of soybeans like green soybeans, yellow soybeans, black soybeans.100 grams of cooked soybeans contains almost- 12.35 grams of protein, 11 grams carbs, 141 grams of calories.So I have told you high protein foods for both vegetarians and non-vegetarians. Now you can make different types of meals by mixing these meals. Non-vegans can easily mic a vegetarian diet with there non-veg diet. Always remember to divide your diet into some meals that you can eat whole day try to make high protein breakfast, lunch, dinner, it is the best way to gain muscles.

If you have any query related to this topic you can comment down.

Thank you

Alok Dubey is a health-conscious writer, passionate about fitness and dieting. With his expertise in these areas, he shares valuable tips and knowledge on maintaining a healthy lifestyle. Additionally, Alok's love for football adds an extra layer of excitement to his writing, as he frequently covers topics related to the sport.