Top 10 best high protein meal plan

10 high protein meal plan to build lean body

1) Eggs

Eggs contain high-quality protein, healthy fats, and other important nutrients like B vitamins and choline.

Proteins are made of amino acids, and eggs contain large amounts of the organic compound leucine, which is especially important for muscle gain.

Also, B vitamins are critically important for a range of processes in your body, including energy production.

2) Chicken Breast

There’s an honest reason why chicken breasts are considered for gaining muscle.

They are filled with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein.

They also contain generous amounts of the B vitamins niacin and B6, which can be particularly important if you're active.

These vitamins help your body function properly during physical activity and exercise that’s necessary for optimal muscle gain.

3) Greek Yogurt

Dairy not only contains high-quality protein, but also a combination of fast-digesting whey protein and slow-digesting casein protein.

Some research has shown that individuals experience increases in lean mass once they consume a mix of fast- and slow-digesting dairy proteins.

However, not all dairy is made equal. For example, Greek yogurt often contains approximately double the number of protein as regular yogurt.

While Greek yogurt may be a good snack anytime, eating it after a workout or before bed is also beneficial thanks to its mixture of fast- and slow-digesting proteins.

4) Soybeans

Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several other vitamins and minerals.

Soybeans are a very good source of vitamin K, iron, and phosphorus.

Iron is employed to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions.

Young women could also be particularly in danger of iron deficiency because of blood loss during menstruation.

5) Cottage Cheese

One cup (226 grams) of low-fat farm cheese packs 28 grams of protein, including a hearty dose of the important muscle-building organic compound leucine.

Like other dairy products, pot cheese are often purchased with varying fat contents. High-fat versions like creamed pot cheese provide more calories.

Choosing which kind of pot cheese is best simply depends on what number extra calories you wish to feature to your diet.

Regardless of which kind you select, it’s an excellent muscle-building snack.

6) Beans

Many different forms of beans may be a part of a diet for lean muscle gain. Popular varieties, like black, pinto, and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans.

They're excellent sources of fiber and B vitamins, and additionally contains high in magnesium, phosphorus, and iron.

For these reasons, beans are a decent source of plant-based protein to feature to your diet.What’s more, they'll play a job in long-term health and disease prevention.

7) Protein Powder

 While any good diet should specialize in whole foods, there are times when dietary supplements may be beneficial. If you struggle to induce enough protein from foods alone, you'll consider adding protein shakes to your daily routine. Dairy protein powders, like whey and casein, are a number of the foremost popular.

However, there are other options too. Some protein powders use soy, pea, beef, or chicken protein. You can find a range of protein powders online.

8) Peanuts

Peanuts contain a combination of protein, fat and carbs. A half-cup (73-gram) serving contains 17 grams of protein, 16 grams of carbs and enormous amounts of unsaturated fat.

They also contain higher amounts of the aminoalkanoic acid leucine than many other plant products. Each half-cup (73-gram) serving of peanuts contains around 425 calories.

So if you’re having a tough time getting enough calories to drive your muscle gain, eating peanuts might be an honest thanks to get some extra calories and nutrients. Additionally, nuts are thought to play a crucial role in an overall healthy diet.

9) Milk

Milk provides a combination of protein, carbohydrates and fats. Similar to other dairy products, milk contains both fast- and slow-digesting proteins.

This is thought to be beneficial for muscle growth. In fact, several studies have shown that folks can increase their muscle mass once they drink milk together with weight training.

10) Almonds

Half a cup (about 172 grams) of blanched almonds provides 16 grams of protein and huge amounts of vitamin E, magnesium, and phosphorus. Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and through exercise.

As with peanuts, almonds should be consumed moderately because of their high-calorie content. Half a cup of blanched almonds contains over 400 calories