Best Foods to Eat that Contain High Levels of Protein

We all know how boring your diet can become if you are focusing on a protein fuelled diet. You will always end up with having too much of one type of food and then end up hating that particular food even when you look at it. Remember our friend Tuna and Chicken? Not so enjoyable now ay. Not to worry though, this article is here to help you.

It includes a list of 6 of the best foods out there that contain high levels of protein, the key ingredient you need to include into your diet if you’re working out to increase muscle size. Not only does it include useful information but it also includes links to recipes that will ensure every meal is an enjoyable one.

Tuna Sandwich


Tuna is a great source of protein with almost no fat. The fat content varies on what type of tune you purchase. If you buy canned tuna that is packed with oil then this will contain more fat compared to tuna packed with water but both are still full of protein. Tuna is a very lean protein which means that it carries a very small amount of fat per ounce. The nutritional profile of a can of tuna can vary, one of the best you can find will include: 200 calories, 5 grams of healthy fats and 40 grams of lean protein.

There are also a whole range of recipes to choose from, including tuna sandwich, tuna salad, tuna fish cakes etc.

Turkey and Chicken Breast

Both Turkey and Chicken breast contain higher levels of protein and less saturated fat than red meats, making it a great choice. Chicken more so than Turkey but don’t be put off by Turkey, it’s always best to intake a variety of proteins than to stick to one source. These foods are also very easy to work with and you can create an almost endless range of dishes. From the simple and quick dishes to eat on the go or if have no time to hang around cooking. To the more complex dishes such as stews and casseroles, it will take you a while to get bored of Chicken and Turkey.

Pork Loin

Pork Tenderloin is a good and affordable choice as a source of protein. In a 3 ounce serving you can expect to find around 22 grams of protein and just 3 grams of fat. Cuts of meat from other areas of the pig such as the belly, back and side are the cuts that get processed and cured to produce sausages, bacon, salamis etc. Pork Tenderloin is also a rich source of zinc which helps your body to produce the muscle building hormone Testosterone.

For some delicious recipes which include Pork Tenderloin then see: Click here

Cottage Cheese

Generally you think cheese as a bad food one that should almost be used as a treat which is usually correct but the same doesn’t go for Cottage Cheese. Cottage Cheese has been used by body builders for years and is a great source of casein protein. This type of protein takes longer to digest compared to normal protein helping supply your body and muscles with a steady flow of amino acids for a longer duration of time. Cottage Cheese is also low in fat and carbohydrates as well as being particularly good for weight loss as it sits in your stomach for longer with holding hunger and contains a range of vitamins and minerals.

There are various ways to eat Cottage Cheese. Why not try using cottage cheese instead of mayo for a tuna salad or as a substitute for sour cream. Add some cottage cheese and plain yoghurt with a mix of fruit and ice cubes to make a delicious smoothie.


Tofu is another great alternative as a source of protein. It has been highly praised by vegetarians for years for its beneficial attributes, including its high protein levels. Like eggs, tofu is a complete protein which means that it contains the nine essential amino acids your body requires, this also includes meats and fish. It is best to only use extra firm tofu as this type of tofu has been pressed for a longer duration of time and contains the highest levels of protein.

Egg Whites

Egg whites are thought of by many as the best source of protein one can get. They aren’t only perfect for body builders but they are also great for people looking to lose weight. Egg whites provide high biological value proteins which are well utilized by your body. It is said that an egg contains 6.29 grams of protein with the egg white containing around 3.6 grams of protein. This might not sound like much but the protein found in egg whites are of the highest quality, in others words, it’s a complete source of protein, as explained in tofu.


Leon has been researching the food and health industry for a substantial amount of years and is aiming to provide useful and informative articles to his readers. He prefers to write about holistic and alternative methods on how foods can help various illnesses and ailments and is all for a natural and healthy way of living. Currently working with Senses Detox Cruise in Phuket Thailand. Click here to see more information

One thought on “Best Foods to Eat that Contain High Levels of Protein

  • June 23, 2013 at 5:23 pm


    I am very happy upon reading your post. Those are good food and real food for me. I never considered pork loin to be included in the list considering that it’s meat, but to know then. These kinds of food are good source of protein but one must not eat to much for it is said that too much for something is bad enough. Balance diet is still important. Thank you for the information.


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