Protein packed foods that gain muscles

Fish


Fish are an excellent source of protein all around, including everything from trout, cod, flounder, haddock, and halibut to salmon, sardines, and tuna.

Greek Yogurt


A cup of Greek yogurt has 15 to 20 grams of protein per cup, which is nearly twice the amount found in regular yogurt. As for the sugar?

Hemp Seeds


These hemp seeds can be added to smoothies, baked goods, and pasta bowls. Eat these any way you can, as just three tablespoons (uncooked) packs nearly 10 grams of protein

Oats


Oats are a curious addition to the list, as, on the surface, they seem very similar to other grains. However, the primary type of protein in oats—avenalin

Peanuts


Peanuts still reign supreme. While a one-quarter cup serving of almonds has 7 grams of protein, the same amount of peanuts yields 9.5 grams

Pork


Pork gets something of a bad rap. People enjoy consuming large amounts of fat with a little pig meat on it (see bacon or pork belly) or serving pork mixed

Pumpkin Seeds


Hundreds of millions of American pumpkins are torn from their roots and brutally slaughtered for our macabre holiday traditions .Just a cup of seeds boasts 12 grams of protein

Quinoa


quinoa seems like it’s another grain—you soak it in boiling water like pasta or oats—but you’re actually eating the seeds of a flowering herbaceous plant

Shrimp


Shrimp are basically just water-soaked pieces of protein. The average baked or broiled shrimp contains about 3 grams of protein each, or about 20 grams per 3-ounce serving

Soybeans


Black beans, white beans, kidney beans  are all great ways to add protein to your meals A cup of cooked soybeans contains—brace yourself—30 grams of protein

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