8 high-protein foods for muscle growth and weight loss
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Lentils
Lentils are rich in both protein and fibre, which helps you stay full and energised. They’re also high in iron and support muscle repair, an essential after tough workouts.
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Chickpeas
Chickpeas are a staple in vegetarian diets for good reason. They’re packed with protein, fibre, and complex carbs, making them great for energy, digestion, and muscle recovery.
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Tofu
Made from soybeans, tofu is a complete protein, meaning it contains all nine essential amino acids. It’s versatile, low in fat, and absorbs the flavours of whatever it’s cooked with.
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Tempeh
A fermented soy product, tempeh is higher in protein than tofu and has a nutty flavour. Its fermentation also supports gut health, which is important for nutrient absorption and immunity.
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Greek Yogurt
This creamy snack is high in protein and probiotics. Choose low-fat or plain versions for weight loss. It's ideal post-workout to support muscle repair and growth.
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Quinoa
Unlike most grains, quinoa is a complete protein and also gluten-free. It’s a great base for meals and provides energy-boosting iron and magnesium to support training.
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Cottage Cheese
Cottage cheese is rich in casein, a slow-digesting protein perfect for overnight muscle recovery. It's low in fat and keeps you full longer, aiding weight management.
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Hemp Seeds
These tiny seeds pack a punch with complete protein and healthy omega-3s. Sprinkle them on smoothies, oatmeal, or salads to boost your protein intake effortlessly.
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