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Nutrition Supporting Fitness: Protein-Rich Foods to Support Lean Muscle Growth

When it comes to getting toned and building lean muscle, adequate protein intake is essential. Required for tissue growth and repair and the main component of muscles, protein serves as a crucial ingredient in any muscle-building journey!

Yet, when talking about muscle growth, there’s a common misconception that consuming protein-rich foods will make you bulk up. However, there’s so much more to the equation! In reality, achieving a bulky physique is hard — it typically requires a combination of factors beyond protein consumption, such as intense resistance training, high-calorie diets, and, in some cases, supplementation.

So, if you’re worried about upping your intake of protein-rich foods for muscle growth, there’s no need to be fearful. In fact, whether you’re looking to slim down or tone up, consuming protein is one of the best ways to achieve your goals.

The Importance of Protein For Muscle Growth

Whether you’re looking to gain strength in the gym, boost your metabolism, aid weight loss, or support healthy aging, protein is a non-negotiable in helping you achieve your goals. 

First, protein helps stimulate muscle protein synthesis, the process by which new muscle tissue is formed. This is particularly important post-workout, where protein is needed to enhance recovery and support muscle growth and repair.

As for supporting toned muscle, a high-protein diet has been shown to boost metabolism and aid in weight management due to its thermogenic effect, which can encourage lean muscle growth. According to research, including 1.6 to 2.2 grams per kilogram per day (while also including resistance training) is ideal when trying to optimize the building of lean muscle mass.

Not to mention, as we age, we experience a natural decline in muscle mass, making it increasingly crucial to optimize protein intake to counter this decline and support healthy aging. The good news is that there are so many healthy protein-rich foods that are both delicious and nutritious, and we’re sharing them below!

9 Protein-Rich Foods to Support Lean Muscle 

Chicken Breast

When thinking of healthy protein-packed foods for muscle growth, chicken breast is at the top of every list. Providing about 30 grams of protein per 3-ounce serving, it’s a lean source of protein that’s low in fat and relatively low in calories. It can help to increase satiety, boost metabolism, and is easy to customize and enjoy in a range of dishes.

Shred it for a simple chicken salad, use it as the base for fajitas or wraps, or enjoy it grilled, air-fried, or baked in your favorite dressing or marinade.  

Greek Yogurt

Greek yogurt is packed with nearly double the amount of protein compared to traditional yogurts, containing nearly 20 grams of protein per serving (depending on the brand). This higher protein concentration in Greek yogurt is attributed to its unique production process, which involves straining out excess whey and liquid, leaving behind a thicker, creamier yogurt with a higher protein density.

Enjoy it in a berry parfait, use it to make healthy frozen yogurt bars for a sweet treat, add it to a post-workout smoothie, or mix it into baked goods.


Eggs are a complete protein source, meaning they contain all nine essential amino acids necessary for muscle growth. Not to mention, they’re full of nutrients like vitamin B12 and choline, associated with increased metabolic function and weight loss support. With six grams of protein per egg and just 70 calories, they’re a healthy choice for building lean muscle and supporting your goals.

Scramble them with cottage cheese, enjoy them hard-boiled as a topping for toast or salads, or include them in sweet or savory recipes for an added boost.


Salmon is not only jam-packed with protein (containing about 22 grams per 3-ounce serving) but it’s also been shown to prevent age-related muscle loss, making it a top choice for muscle growth. Plus, by reducing inflammation, omega-rich salmon can help speed recovery and repair.

Enjoy it smoked on avocado toast, air-fried into salmon bites, or grilled to flaky perfection. 


As one of the few plant-based protein sources that contains all nine essential amino acids, quinoa is ideal for vegan and vegetarian eaters looking to support muscle growth. Aside from being a complete protein, quinoa is high in fiber and essential nutrients, and may even prevent sarcopenia, age-related muscle decline.

Use it in place of oats for a warming breakfast bowl base, mix it into warm or chilled salads for a hearty filling, or toss it into soups, stir-fries, and even tacos.


Rich in protein and low in calories, shrimp is a great food to support lean muscle. With 20 grams of protein per 3-ounce serving and less than 100 calories, it can aid in weight management, support muscle gain, and make for a delicious meal!

Add them to pasta dishes or stir-fries, serve them as the star ingredient in a shrimp cocktail platter, or toss them into ceviche or salad dishes.

Canned Tuna

Another seafood to consider is canned tuna. Not only is it affordable and convenient, but it’s also one of the highest lean protein sources with upwards of 25 grams of protein per 3-ounce can. It’s rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which help reduce inflammation and support cognitive health, and it’s a good source of essential nutrients such as vitamin D, selenium, and B vitamins. 

Mix it with mashed avocado for a healthy tuna salad, make it into a tuna wrap, or add it to pasta dishes and even sheet pan nachos.

Cottage Cheese

A top-trending wellness food, cottage cheese is a rich source of protein that’s low in fat and calories. A half-cup serving of low-fat cottage cheese contains about 14 grams of protein and 80 calories, making it an excellent option for muscle recovery and growth. Because the primary protein content comes from casein – a slow-absorbing protein – there’s evidence to suggest consuming cottage cheese before bed can enhance lean muscle growth even further.

Add it to baked goods like pancakes and muffins, whip it into a creamy dessert, or enjoy it folded into eggs or pasta dishes for a creamy twist.


A staple in longevity diets like the Blue Zones and Mediterranean diets, lentils are a versatile legume rich in protein and fiber. With nearly 10 grams of protein per 100 grams, they provide a good source of plant-based protein, along with essential nutrients like folate, iron, and potassium.

Enjoy them in a hearty lentil soup, add them to stuffed peppers, toss them in curries or stir-fries, or add them to salads.

Lean Muscle Powered by Protein

Whether your goal is to get stronger, leaner, or more toned, prioritizing protein-rich foods is essential for muscle growth! From quinoa and lentils, to salmon and shrimp, to cottage cheese and chicken, there are so many protein-rich sources (plant-based options, included) to choose from.

While incorporating protein into all your meals is a good idea, it’s particularly important post-workout to optimize recovery and support muscle growth and repair.

And remember, diet is just one factor! The best way to optimize lean muscle growth is with a healthy and balanced lifestyle, including regular exercise, adequate hydration, stress management, and restful sleep.


How can you take steps to better habits?

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