9 Top Protein Foods to Add to Your Diet

When you start working toward better fitness and a full body transformation, nutrition has to be part of the plan. Without the right food intake, progress will be limited.

Nutrition and exercise work together to create the kind of results you can be proud of.

One of the biggest parts of a solid nutrition plan is enough protein. A good starting point is about one gram of protein per pound of bodyweight. From there, you can raise it if needed based on your goals, body type, and training program.

Here’s a closer look at some of the best protein sources you can eat.

1. Salmon

Salmon leads the list of protein foods to add to your diet. It gives you plenty of protein, and it is also very high in omega fats.

Those omega fats can help improve insulin sensitivity, which supports a leaner look as you build muscle or lose fat. They can also help strengthen your immune system.

Most people do not get enough omega fats today, so salmon can make a big difference in your intake.

Because of its higher fat content, salmon is a bit higher in calories than some other protein foods. Make sure you factor those extra calories into your meal plan.

2. Beef

Another strong option is grass fed beef. Choose grass fed beef over grain fed whenever you can, since the nutritional profile is much better.

Grass fed beef is rich in CLA, a type of fat that may support health and may help with fat oxidation. If your goal is leanness, it is a useful fat source to include.

It also provides high quality protein, zinc, and iron, all important nutrients for active people trying to build lean muscle mass.

Grass fed beef is fairly lean too, so it works well whether you want to gain muscle or diet down.

Women who lose some iron each month through their menstrual cycle will especially benefit from adding this protein source to their plan.

3. Cottage Cheese

Cottage cheese is another protein source worth considering. If you are allergic to dairy, it will not work for you. But if you tolerate it well, it is an excellent slow digesting protein to use.

It is a form of casein protein powder, so it digests slowly and releases amino acids to your muscle cells over a long period.

That makes it a great pre-bed protein source to carry you through the overnight fasting period.

Keep in mind that cottage cheese can be very high in sodium, so choose a lower sodium variety if you can.

You can also mix cottage cheese into protein shakes, protein pancakes, or simply serve it on the side of your meal.

4. Whey Protein Powder

Every fitness enthusiast should include a quality whey protein powder in the diet, whether you are a hardcore bodybuilder or a weekend warrior.

Whey protein powder is quick and convenient. If your schedule is packed or you do not want to cook for hours every day, it is an ideal fix for hitting your protein target.

It can also help reduce hunger, making appetite control easier. People who drink a protein shake an hour or two before a meal often eat fewer total calories at that meal, which lowers daily intake.

If you choose a whey isolate protein powder, it digests very quickly. That makes it ideal right after your workout, when you need nutrients fast. It can help start the repair and recovery process so you get the best results from your session.

Keeping one or two tubs of protein powder on hand is a smart move, even if you only need it for times when you cannot eat a regular meal. That way, you are less likely to miss your protein needs.

5. Chicken

Chicken is one of the most common protein foods you can eat. It is lean, versatile, and reasonably priced.

It supports both muscle building and fat loss, so it is a reliable staple for your diet plan. Just make sure you change up how you cook it, or boredom may set in and make it harder to keep eating it.

6. Ground Turkey

If you like burgers, casseroles, and meatballs, ground turkey should be part of your diet plan.

You can swap it in for ground beef in almost any recipe, which helps you satisfy cravings without straying from your plan.

When you cook with lean ground turkey, it will be much drier than ground beef because it has less fat. You may need to add a little more of the moisture ingredients in the recipe to keep the flavor and texture right.

Try adding fresh herbs and spices too. Some people find ground turkey less flavorful than ground beef, likely because of the lower fat content.

7. Tilapia

Fish has long been known as a high quality protein source. Most fish is very lean, and when it does contain fat, that fat is the ultra-healthy omega fats. It is also low in calories.

You can eat a larger portion of fish than chicken or beef for the same calories, which is why it is often used during dieting. When you cut calories, getting more food overall usually makes the diet easier to follow.