Tier 1: Premium Animal Proteins
These foods have the highest biological value, complete amino acid profiles, and optimal leucine content for muscle protein synthesis.
🍗 1. Chicken Breast
31g protein per 100g (165 cal)
Leucine: 2.8g | Cost: $$
Ultra-lean, versatile, high leucine. The gold standard.
🥚 2. Whole Eggs
13g protein per 2 eggs (140 cal)
Leucine: 1.1g | Cost: $
Perfect amino acid profile, highly bioavailable, affordable.
🥛 3. Greek Yogurt
10g protein per 100g (59 cal)
Leucine: 1.2g | Cost: $$
High protein, low fat, contains probiotics for gut health.
🐟 4. Salmon
25g protein per 100g (206 cal)
Leucine: 2.2g | Cost: $$$
Omega-3s reduce inflammation. One of few foods with vitamin D.
🥩 5. Lean Beef (90/10)
26g protein per 100g (176 cal)
Leucine: 2.4g | Cost: $$$
High in creatine, iron, zinc. Superior for strength athletes.
🦃 6. Turkey Breast
29g protein per 100g (135 cal)
Leucine: 2.6g | Cost: $$
Leaner than chicken, high tryptophan for sleep and recovery.
🧀 7. Cottage Cheese
11g protein per 100g (72 cal)
Leucine: 1.3g | Cost: $
High casein content (slow-digesting) – ideal before bed.
🐟 8. White Fish (Cod/Tilapia)
24g protein per 100g (90 cal)
Leucine: 2.1g | Cost: $$
Ultra-lean, easily digestible, perfect for aggressive cuts.
🥚 9. Egg Whites
11g protein per 100g (52 cal)
Leucine: 1.0g | Cost: $
Pure protein, zero fat, minimal calories for cutting phases.
🦐 10. Shrimp
24g protein per 100g (99 cal)
Leucine: 2.2g | Cost: $$$
Ultra-lean, cooks fast, versatile. High in selenium and iodine.
Tier 2: Plant-Based Proteins
These foods provide solid protein but often lack complete amino acid profiles, as measured by DIAAS scores. Combine multiple sources for optimal results.
🧱 11. Tofu (Firm)
17g protein per 100g (144 cal)
Leucine: 1.3g | Cost: $
Complete protein (soy), versatile, high in iron and calcium.
🫘 12. Tempeh
19g protein per 100g (193 cal)
Leucine: 1.5g | Cost: $$
Fermented soy (easier digestion), higher protein than tofu.
🫘 13. Lentils
9g protein per 100g cooked (116 cal)
Leucine: 0.7g | Cost: $
High fiber, iron, folate. Budget-friendly, shelf-stable.
🫘 14. Chickpeas
9g protein per 100g cooked (164 cal)
Leucine: 0.6g | Cost: $
Versatile (hummus, curries, salads), high fiber, affordable.
🫘 15. Black Beans
9g protein per 100g cooked (132 cal)
Leucine: 0.6g | Cost: $
High in antioxidants, fiber, and resistant starch (gut health).
🫛 16. Edamame
11g protein per 100g (121 cal)
Leucine: 0.9g | Cost: $$
Complete protein, convenient snack, high in folate and vitamin K.
🌾 17. Quinoa
4g protein per 100g cooked (120 cal)
Leucine: 0.3g | Cost: $$
Complete protein (rare for grains), gluten-free, high magnesium.
🥜 18. Peanut Butter
8g protein per 2 tbsp (190 cal)
Leucine: 0.5g | Cost: $
Calorie-dense (great for bulking), affordable, convenient.
Plant Protein Tip
Combine plant proteins to get complete amino acid profiles: rice + beans, quinoa + lentils, or hummus + pita.
Tier 3: Dairy & Supplements
🥤 19. Whey Protein Isolate
25g protein per scoop (~110 cal)
Leucine: 3.0g | Cost: $$
Fastest-digesting, ultra-convenient, highest leucine per calorie.
🥤 20. Casein Protein
24g protein per scoop (~120 cal)
Leucine: 2.4g | Cost: $$
Slow-digesting (ideal before bed), keeps you full longer.
🥛 21. Low-Fat Milk
8g protein per 240ml (102 cal)
Leucine: 0.8g | Cost: $
Affordable, convenient, high in calcium and vitamin D.
🧀 22. Mozzarella (Part-Skim)
7g protein per 28g (70 cal)
Leucine: 0.7g | Cost: $$
High protein for cheese, versatile (pizzas, salads, snacks).
Budget-Friendly Muscle Building
You don't need expensive supplements or exotic foods. These affordable staples deliver maximum protein per dollar:
Top 5 Budget Muscle Foods
- Eggs: $0.15-0.30 per egg (13g protein for 2 eggs)
- Canned Tuna: $1-2 per can (25g protein)
- Chicken Thighs: $1.50/lb vs $3-4/lb for breast
- Dried Lentils/Beans: $1/lb (yields 3 cups cooked, 18g protein/cup)
- Cottage Cheese: $3-4 for 16oz (88g protein total)
Sample Budget Meal Plan (150g Protein, ~$7/day)
- Breakfast: 3 eggs scrambled + 2 slices wheat toast (24g, $1.50)
- Lunch: 1 can tuna + mixed greens + rice (30g, $2.00)
- Snack: 1 cup cottage cheese + banana (28g, $1.00)
- Dinner: 200g chicken thighs + 1 cup lentils + veggies (50g, $2.50)
Total: 132g protein for $7.00
Sample Muscle-Building Day (3,000 cal, 180g protein)
Meal 1: Breakfast
3 whole eggs + 2 egg whites, 2 slices whole wheat toast with peanut butter, 1 banana
39g protein, 650 cal
Meal 2: Pre-Workout
Greek yogurt (200g), 1 cup oats with berries
30g protein, 450 cal
Meal 3: Post-Workout
200g chicken breast, 200g white rice, steamed broccoli
70g protein, 750 cal
Meal 4: Snack
Protein shake, 2 rice cakes with almond butter
31g protein, 400 cal
Meal 5: Dinner
150g salmon, 200g sweet potato, mixed salad with olive oil
44g protein, 650 cal
Before Bed
1 cup cottage cheese with berries
28g protein, 200 cal