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Fuel Your Gains with High-Calorie, High-Protein Foods

When it comes to achieving your fitness goals, nutrition plays a crucial role. Whether you're looking to build muscle, recover after a tough workout, or just maintain your overall health, ensuring you consume an adequate amount of protein is essential. High-calorie, high-protein foods are not only delicious but also an excellent way to meet your dietary needs while keeping your taste buds satisfied. In this blog post, we'll explore some fantastic options that are packed with both protein and calories to help you reach your fitness goals.

  1. Greek Yogurt

Greek yogurt is a versatile, protein-rich option for your daily diet. A 170g serving of plain Greek yogurt contains around 17-20 grams of protein, making it an excellent choice for a quick and satisfying snack.

  1. Cottage Cheese

Cottage cheese is a dairy delight that offers approximately 10-15 grams of protein in a 120g serving. It's a low-fat, high-protein food that can be enjoyed on its own or mixed with fruits for added flavor.

  1. Egg Whites

Egg whites are a protein powerhouse, with a single large egg white containing around 3-4 grams of protein. Incorporate them into your breakfast omelets or use them as a binder in various recipes.

  1. Tuna

Canned tuna in water is a seafood sensation that boasts around 25-30 grams of protein per 100g serving. It's not only high in protein but also a great source of omega-3 fatty acids, making it a heart-healthy choice.

  1. Chicken Breast

Chicken breast is a lean source of protein, with a 100g serving of cooked chicken breast providing 25-30 grams of protein. It's a versatile option that can be used in a variety of recipes to add flavor and protein to your meals.

  1. Lentils

Lentils are a plant-based protein source, offering around 9 grams of protein in a 100g serving when cooked. They are also rich in fiber and an excellent choice for vegetarians and vegans.

  1. Edamame

Edamame, young soybeans, are not only delicious but also packed with protein. A 100g serving of cooked edamame contains around 11 grams of protein, making them an excellent plant-based snack option.

  1. Quinoa

Quinoa is a superfood that contains approximately 4-5 grams of protein per 100g serving when cooked. It's a complete protein source, making it an ideal choice for vegetarians and vegans.

  1. Turkey Breast

Turkey breast is another lean meat option, with a 100g serving of cooked turkey breast providing around 25-30 grams of protein. It's a great choice for those who prefer white meat.

  1. Seitan

Seitan, made from wheat gluten, is a protein-rich meat substitute. A 100g serving of seitan contains around 25-30 grams of protein, making it a favorite among vegetarians and vegans.

  1. Shrimp

Shrimp is a seafood option with a significant protein content. A 100g serving of cooked shrimp provides around 20-25 grams of protein and is low in calories, making it an ideal choice for those watching their calorie intake.

  1. Non-Fat Milk

Non-fat milk is a dairy staple, offering approximately 8 grams of protein in a 1-cup serving. It's a valuable source of protein, calcium, and other essential nutrients.

  1. Bison

Bison meat is a lean and protein-rich option, with a 100g serving of cooked bison providing around 25-30 grams of protein. It's a unique and flavorful choice for those seeking variety.

  1. Tofu

Tofu, a soy-based product, contains around 8-10 grams of protein in a 100g serving when cooked. It's highly versatile and can be used in various savory and sweet dishes.

  1. Whey Protein Powder

Whey protein powder is a convenient way to boost your protein intake. A single scoop of whey protein powder (around 30g) contains around 20-25 grams of protein. It's a popular choice for post-workout shakes and smoothies.



Incorporating high-calorie, high-protein foods into your diet can help you meet your fitness and nutritional goals. Whether you're striving to build muscle, recover after intense workouts, or maintain a balanced diet, these protein-packed options can play a vital role in your success. Be sure to balance your protein intake with a variety of other nutrients to achieve a well-rounded and healthy diet. So, go ahead and enjoy these delicious, protein-rich foods while you work towards a healthier, stronger you.

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