Building muscles is not just about pumping iron in the gym. It is also about nourishing your body with the right nutrients and foods. Here are thirty foods that can help you build muscles:.

1. Eggs

Eggs are one of the best sources of protein. One large egg contains about 6 grams of protein. Eat them boiled, scrambled, fried or in an omelette for a protein-packed meal.

2. Chicken breast

Chicken breast is low in fat and high in protein. A 3.5-ounce serving of cooked chicken breast contains about 31 grams of protein. Eat it grilled or baked for a healthy meal.

3. Greek Yogurt

Greek yogurt is rich in protein and is an excellent source of calcium. A 6-ounce serving of Greek yogurt contains about 17 grams of protein. Eat it as a snack or add fruit for a healthy breakfast option.

4. Cottage Cheese

Cottage cheese is low in fat and high in protein. A half-cup serving of cottage cheese contains about 14 grams of protein. Eat it alone or add it to a salad for a protein boost.

5. Lean Beef

Lean beef is an excellent source of protein and iron. A 3.5-ounce serving of cooked beef contains about 26 grams of protein. Eat it grilled or baked for a healthy meal.

6. Tuna

Tuna is a low-fat, high-protein source of omega-3 fatty acids. A 3-ounce serving of canned tuna contains about 20 grams of protein. Eat it on salad or a sandwich for a healthy meal.

7. Salmon

Salmon is a rich source of omega-3 fatty acids, high-quality protein, and antioxidants. A 3.5-ounce serving of cooked salmon contains about 22 grams of protein. Eat it grilled or baked for a healthy meal.

8. Quinoa

Quinoa is a grain that is high in protein and contains all of the essential amino acids. One cup of cooked quinoa contains about 8 grams of protein. Eat it as a side dish or add it to salad for a protein boost.

9. Lentils

Lentils are a legume that is high in protein and fiber. One cup of cooked lentils contains about 18 grams of protein. Eat them as a side dish or add them to a soup or salad for a protein boost.

10. Chickpeas

Chickpeas are a legume that is high in protein and fiber. One cup of cooked chickpeas contains about 14 grams of protein. Eat them as a side dish or add them to a salad for a protein boost.

11. Almonds

Almonds are high in protein, fiber, and healthy fats. One ounce of almonds contains about 6 grams of protein. Eat them as a snack or add them to salad for a protein boost.

12. Peanut Butter

Peanut butter is high in protein and healthy fats. Two tablespoons of peanut butter contains about 8 grams of protein. Eat it on apple slices or add it to a smoothie for a protein boost.

13. Milk

Milk is an excellent source of protein, calcium, and vitamin D. One cup of milk contains about 8 grams of protein. Drink it on its own or add it to a smoothie for a protein boost.

14. Cheese

Cheese is an excellent source of protein and calcium. One ounce of cheese contains about 7 grams of protein. Eat it on its own or add it to a salad for a protein boost.

15. Broccoli

Broccoli is a vegetable that is high in protein and fiber. One cup of cooked broccoli contains about 3 grams of protein. Eat it as a side dish or add it to a salad for a protein boost.

16. Spinach

Spinach is a leafy green vegetable that is high in protein and fiber. One cup of cooked spinach contains about 5 grams of protein. Eat it as a side dish or add it to a salad for a protein boost.

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17. Sweet Potato

Sweet potatoes are a starchy vegetable that is high in protein and fiber. One medium sweet potato contains about 4 grams of protein. Eat it as a side dish or bake it for a healthy snack.

18. Brown Rice

Brown rice is a whole grain that is high in protein and fiber. One cup of cooked brown rice contains about 5 grams of protein. Eat it as a side dish or add it to a soup or salad for a protein boost.

19. Oats

Oats are a whole grain that is high in protein and fiber. One cup of cooked oats contains about 6 grams of protein. Eat it as a breakfast cereal or add it to a smoothie for a protein boost.

20. Whole Wheat Bread

Whole wheat bread is a whole grain that is high in protein and fiber. One slice of whole wheat bread contains about 3 grams of protein. Eat it as a sandwich or toast for a protein boost.

21. Avocado

Avocado is a fruit that is high in protein, healthy fats, and fiber. One avocado contains about 4 grams of protein. Eat it on toast or add it to a salad for a protein boost.

22. Brussels Sprouts

Brussels sprouts are a vegetable that is high in protein and fiber. One cup of cooked Brussels sprouts contains about 4 grams of protein. Eat them as a side dish or add them to a salad for a protein boost.

23. Edamame

Edamame is a soybean that is high in protein and fiber. One cup of cooked edamame contains about 17 grams of protein. Eat them as a snack or add them to a salad for a protein boost.

24. Turkey Breast

Turkey breast is low in fat and high in protein. A 3.5-ounce serving of cooked turkey breast contains about 30 grams of protein. Eat it grilled or baked for a healthy meal.

25. Pork Tenderloin

Pork tenderloin is a lean meat that is high in protein. A 3.5-ounce serving of cooked pork tenderloin contains about 30 grams of protein. Eat it grilled or baked for a healthy meal.

26. Black Beans

Black beans are a legume that is high in protein and fiber. One cup of cooked black beans contains about 15 grams of protein. Eat them as a side dish or add them to a soup or salad for a protein boost.

27. Green Peas

Green peas are a vegetable that is high in protein and fiber. One cup of cooked green peas contains about 8 grams of protein. Eat them as a side dish or add them to a salad for a protein boost.

28. Asparagus

Asparagus is a vegetable that is high in protein and fiber. One cup of cooked asparagus contains about 4 grams of protein. Eat it as a side dish or add it to a salad for a protein boost.

29. Chia Seeds

Chia seeds are a whole grain that is high in protein and fiber. One ounce of chia seeds contains about 5 grams of protein. Eat them as a snack or add them to a smoothie for a protein boost.

30. Pumpkin Seeds

Pumpkin seeds are a whole grain that is high in protein and fiber. One ounce of pumpkin seeds contains about 9 grams of protein. Eat them as a snack or add them to a salad for a protein boost.

Conclusion

If you want to build muscle, you need to nourish your body with the right nutrients. These thirty foods are high in protein and fiber, which can help you build muscle and stay healthy.

So, next time you are at the grocery store, load up on these foods and start building muscle!.