Top 10 Best Protein Foods for Beginners (My Personal Favorites)

3. Greek Yogurt (Non-Fat)

• Stats: ~100 calories, 10g protein, 0g fat per 100g

• Why I Love It: Greek yogurt is my favorite snack, especially after workouts. It’s creamy, filling, and high in protein. I usually add some honey or berries to make it taste even better.

• Price: $1–$2 per cup

4. Protein Powder

• Stats: ~120 calories, 25g protein, 1g fat per scoop (30g)

• Why I Love It: Protein powder is a lifesaver when I’m in a rush or just don’t feel like cooking. I blend it with almond milk and a banana for a quick post-workout shake.
  👉 Shop my favorite protein powders here.

• Price: $30–$50 per tub (2–3 lbs)

5. Salmon

• Stats: ~208 calories, 22g protein, 13g fat per 100g

• Why I Love It: Salmon is my treat meal. Not only is it packed with protein, but the omega-3s are amazing for recovery and overall health. I love pan-searing it with a bit of lemon and herbs.

• Price: $15–$20 per pound

6. Lentils

• Stats: ~116 calories, 9g protein, 0.4g fat per 100g (cooked)

• Why I Love It: As a plant-based option, lentils are a powerhouse. I make them into soups or mix them with rice for a simple, healthy meal. They’re budget-friendly and super filling.
  👉 Buy organic lentils here.

• Price: $2–$4 per pound

7. Cottage Cheese (Low-Fat)

• Stats: ~98 calories, 11g protein, 4g fat per 100g

• Why I Love It: Cottage cheese is my go-to late-night snack. It’s rich in casein protein, which digests slowly and keeps me full overnight. I sprinkle some cinnamon or fruit on top for extra flavor.

• Price: $3–$5 per container

8. Tuna (Canned in Water)

• Stats: ~109 calories, 25g protein, 0.8g fat per 100g

• Why I Love It: Canned tuna is perfect when I need something quick and easy. I mix it with some veggies and a squeeze of lemon for a light, high-protein salad.

• Price: $1.50–$3 per can

1. Chicken Breast

• Stats: ~165 calories, 31g protein, 3.6g fat per 100g

• Why I Love It: Chicken breast is my go-to for meal prep. It’s super versatile—you can grill, bake, or stir-fry it—and it’s packed with protein while being low in fat. I usually season it with simple spices and olive oil for quick, healthy meals.

• Price: $6–$8 per pound

2. Eggs

• Stats: ~70 calories, 6g protein, 5g fat per large egg

• Why I Love It: Eggs are my breakfast heroes. Scrambled, boiled, or in an omelet, they’re easy to cook and packed with all the good stuff your body needs. Plus, they’re super affordable.

• Price: $3–$5 per dozen

Hey there! When I first started my fitness journey, figuring out what to eat felt overwhelming. But over time, I discovered some amazing protein-rich foods that made a huge difference in my progress. Whether you're trying to lose fat, build muscle, or just feel healthier, these staples are the way to go.

Before diving into the list, let’s talk about how much protein you actually need. A good rule of thumb is to eat 1.6–2.2 grams of protein per kilogram of body weight if you’re working out regularly. For example, if you weigh 70kg, aim for 112–154g of protein daily. This ensures your body gets enough to repair and build muscle!

Here’s my personal list of top 10 protein-packed foods, why I love them, and where you can get them too:

9. Quinoa

• Stats: ~120 calories, 4g protein, 2g fat per 100g (cooked)

• Why I Love It: Quinoa is a staple in my kitchen. It’s a complete plant-based protein, which means it has all the essential amino acids. I use it as a base for salads or bowls.

• Price: $6–$8 per pound

10. Almonds (Unsalted)

• Stats: ~160 calories, 6g protein, 14g fat per 28g (handful)

• Why I Love It: Almonds are my favorite snack for when I’m on the go. They’re full of healthy fats, protein, and energy to keep me going during busy days.
  👉 Order premium unsalted almonds here.

• Price: $10–$15 per pound

Fuel Your Fitness Journey

These foods have been game-changers for me, and I’m sure they’ll help you too. Whether you’re meal prepping for the week or looking for quick snacks, these protein-packed options will keep you on track.

👉 Want to stock up on the best protein foods? Check out this shop to find everything you need to crush your fitness goals!

If you want to loose fat, CLICK HERE and read my top Tips about fat!

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