41 High-Protein Bulking Foods to Transform Your Body!

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Have you lost some pounds and now you’re thinking that you should tone up your body a bit? Or have you just started weightlifting and you’re puzzled about what you should be eating? If the answer is yes, then you’ve landed at the right place!

Choosing the appropriate foods that would maximize your muscle gain is always a struggle, especially for beginners. Balancing your diet to avoid ending up having a high fat-to-muscle ratio isn’t that easy, but it can be done by eating some high-protein foods regularly.

Here’s a list of the best high-protein bulking foods that you should try.

Disclaimer: This list contains examples that aren’t weight loss friendly, if you’re still in the weight loss phase, you can check some of our articles that will guide you towards a better weight loss experience:

P.S: All amounts of protein is  per 100 g of the food mentioned , except if stated otherwise.

1- Tuna

Tuna (One of the best bulking foods)

 22-30 g of protein 

If you’re a fan of fish, then this would definitely be your best bet! Other than its high-protein content, it’s a handy food that can be found at any supermarket and doesn’t need preparation.

2- Peanut Butter

Peanut butter

 25 g of protein 

Yes! Your favorite breakfast dessert is a great source of protein. In addition to helping you build lean muscles, it is also considered a weight loss snack!

3- Greek Yogurt

Greek yogurt

 10 g of protein 

Generally, most dairy products like milk, greek yogurt, cottage cheese, and swiss cheese are rich protein sources. Their affordable price range gives them a supremacy over other high-protein foods.

4- Cottage Cheese

Cottage cheese

 11 g of protein 

As aforementioned, cottage cheese is your best choice if you need an affordable yet protein-rich food.

5- Swiss Cheese

Swiss cheese

 27 g of protein 

Considered the most expensive dairy product of those mentioned, but supplying a massive 27 g of protein per 100 g of serving is actually worth your bucks.

6- Milk


 8 g of protein per 1 cup 

That’s one of the reasons why our mothers have always stressed on this morning cup of milk, it consists of a quite good amount of proteins and many other crucial nutrients needed by your body like calcium.

7- Lentils


 9 g of protein 

Although beans aren’t as effective as meats, chicken, and fish when it comes to protein value, they are another excellent and affordable alternative source of protein.

8- Chickpeas


 19 g of protein 

Its trait of blending in with other foods and its very high protein content gives it an edge over other beans like lentils.

9- Black Beans

Black beans

 21 g of protein 

Also known as “black turtle beans”, black beans are very rich in protein and fibers, fibers will provide a smoother digestion process and will give you the sense of fullness which will help you take control over your food cravings.

10- Pepperoni


 23 g of protein 

As much as any other type of meat, pepperoni is a protein-rich food that you should definitely consider trying. One drawback of pepperoni is its high-fat content but if you’re looking to gain muscle mass efficiently, you shouldn’t be afraid of adding some fats to your diet, especially at the beginning of your bulking journey.

11- Chia Seeds

Chia seeds

 17 g of protein 

Its health benefits are more than to be described in just a couple of sentences. Chia Seeds is your best source of a lot of nutrients, not only proteins. The favorite part about it is its very low-calorie content compared to the number of nutrients it supplies. Its benefits vary from reducing the possibility of heart diseases to reducing your blood sugar levels and much more jaw-dropping health benefits!

12- hemp seeds

hemp seeds

 31 g of protein 

I’d like to call this one the ‘juggernaut seeds’. Why? Simply because of its massive nutritious content that would blow your mind away! Per hundred grams of those seeds, you’ll get 11 g of carbohydrates, 7 g of fiber, and 31 g of protein! Its only downside is that it’s also very rich in fats and calories, almost 44 g of fats and 575 calories per 100 g. But again, if you’re targeting an effective bulking process, then you should try this one out.

13- Tofu


 8 g of protein 

Complete protein sources are like meats, chicken, and fish. Any other source of protein, like vegetables, is considered as an incomplete source. But, that’s not the case when it comes to tofu. Tofu is made of soybeans, which is a high-quality source of protein and is actually evaluated as a complete protein.

14- Quinoa


 13 g of protein 

Another example of an exceptional complete protein is quinoa. A “complete” protein source is the one that contains all essential amino acids which are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

15- Navy Beans

Navy Beans

 6 g of protein 

If you’re searching for a low-fat food that will provide you with some high-quality protein, then that’s for you! Being very rich in fibers and supplying a relatively good amount of protein, your shopping bag should definitely contain navy beans during your next visit to a grocery store!

16- Eggs


 6 g of protein per 1 egg 

I think that’s the most obvious one of all the aforementioned examples. Having 3 to 4 eggs for breakfast would be your ideal choice, following this up by your favorite nut butter then some oats with milk. That’s a warrior’s breakfast!

17- Spelt


 15 g of protein 

An old grain that will supply your body with plenty of dietary fibers and proteins. Other health benefits include reducing the risk of obesity and heart diseases. A drawback of spelt is that it might cause some discomfort for those who have a gluten intolerance.

18- Steak


 25 g of protein 

A pure, high quality, and complete protein source that provides the best bulking results. On the other hand, too much of this would increase your uric acid levels that would rather have some negative health effects, especially in the long term. In addition to the higher price range of meats compared to beans and other protein sources.

19- Tilapia

Tilapia (One of the best bulking foods)

 26 g of protein 

Let’s agree that fish, talking about most of their species, are an excellent source of protein. They’ve also got an edge over other protein sources as they’ve got some special nutrients like phosphorus, which enhances your brain’s functionality and has some other unique health benefits. Speaking of which, tilapia supply your body with 26 g of protein per 100 g of serving, which is a quite rewarding amount of protein!

20- Sardines


 25 g of protein 

An outstanding source of protein, calcium, and vitamin D, which are all essential ingredients for preparing your toned body and building the lean muscles that you’re desiring.

21- Salmon


 20 g of protein 

Packed with omega-3 fatty acids that will reduce the risk of some heart diseases. In addition to providing a low yet healthy fat amount of 7 g per 100 g of serving and some vitamins like vitamin B-12 and B-6.

22- Octopus


 30 g of protein 

The second highest protein source of all the previously mentioned examples, and has a large amount of omega-3 fatty acids that I’ve mentioned one of its health benefits earlier. Another advantage of this scary looking creature (its taste is much better than how it looks!) is that it contains a very low amount of saturated fats, which is again the main trait that lean-muscle demanders look for.

23- Teff


 4 g of protein 

Teff is one the ancient grains that are considered as a complete protein. Although it doesn’t seem to be as rich in proteins as the aforementioned examples when it comes to comparing numbers, it’s rich in other crucial nutrients like calcium, magnesium, and vitamin C. In addition, fiber is one main nutrient that teff also supplies.

24- Pumpkin Seeds

Pumpkin seeds

 19 g of protein 

Very similar to most nuts, pumpkin seeds are a very rich source of proteins and unsaturated fats. In addition to the presence of antioxidants and other nutrients like calcium, magnesium, and potassium.

25- Brussels Sprouts

Brussel sprouts

 3.5 g of protein 

One of the best green vegetables in protein content, but its main strength point is its very high fiber content, which makes it an excellent weight loss friendly food as it gives you the sense of fullness that keeps you going throughout your day with a minimal need for snacks.

26- Potatoes


 2 g of protein 

The main advantage of potatoes isn’t their protein content, but rather their extremely high carbohydrate content with ZERO percent fats. Meaning, if you eat one boiled potato, you’ll get almost 17 g of carbohydrates without any fats, and that’s actually a bargain in the world of bodybuilding! Those carbs are essential for a successful bulking process, so, you should consider adding a snack between breakfast and lunch that features one bulky boiled potato!

27- Spirulina


 57 g of protein 

Obviously, that’s an exceptional example with an exceptional amount of protein supplied. Spirulina is not only exceedingly rich in protein, but it also provides multiple nutrients that are crucially needed by your body on a daily basis. Spirulina is a type of bacteria that grows either in fresh water or sea water. You should definitely give it a try!

28- Broccoli

 2.8 g of protein 

Amazingly, broccoli has a higher amount of protein per calorie than meat! Meaning that if you’re on a low-calorie diet, the best food that will supply your body with the most protein without exceeding your calorie limit would surely be broccoli!

29- Artichokes


 3.5 g of protein 

Having the same concept as broccoli, if you’re looking to maximize your protein intake with the least calorie intake possible, then artichokes would be one of your optimum choices. Artichokes are also an excellent source of both vitamins C and K in addition to the healthy dietary fibers that they provide.

30- Pistachios

 20 g of protein 

An uber-nutritious type of nuts (as most of them are!) that’s very rich in protein, carbs, fibers, and healthy fats.

31- Pork


 27 g of protein 

A protein-packed type of meat, especially the parts that are cut from the loin or tenderloin. Other traits of pork are that it’s vitamins, amino acids, and minerals rich, which are essential for a more effective lean muscle building process.

32- Oats


 17 g of protein 

That’s one of my favorites, actually! A bowl of oats and milk topped with honey is my all-time favorite energy-boosting snack! Supplying your body with a lot of nutrients and keeping you full for long periods is the main pro for this one.

33- Shrimps


 24 g of protein 

And back to all bodybuilders favorite companion, sea creatures. Shrimps are very rich in omega-3 fatty acids which will improve your brain’s functionality and help reduce the risk of long-term brain and heart diseases.

34- Chicken Breast

Chicken breast

 31 g of protein 

Here comes the most commonly eaten one among all the others. Chicken is cheap and can be found almost anywhere yet it’s very rich in protein, which makes it very popular among lean muscle building seekers.

35- Peanuts


 26 g of protein 

Ideal to be eaten as a snack, although it’s high in calories and fats. As stated by nutrition specialists, peanuts contain a handful of minerals and fibers.

36- Whey Protein Powder


The amount of protein in this one depends on multiple factors, every company that produces whey powder has its own ingredients so it differs from one whey powder to another. Whey powder is the best and purest protein source you can rely on, maybe its only drawback is its high price range.

37- Ezekiel Bread

Ezekiel bread

Being made of 4 different types of grains and 2 types of legumes, Ezekiel bread is a unique type of bread and a high protein, fibers, vitamins, and minerals rich food.

38- Beef


 26 g of protein 

Without a doubt, beef provides a complete protein content experience. And as stated here, it’s a nice choice to maintain your athleticism and a better body shape, beef protein is even not surpassed by whey protein as research claims.

39- Canned Chicken

Canned chicken

 22 g of protein 

Canned chicken is an adequate alternative for a normal chicken breast although it provides a little bit fewer amount of protein. With respect to the much fewer time needed to prepare it compared to a grilled chicken breast, it’s worth trying especially for those having tight schedules and can’t afford to waste time in food preparation.

40- Almonds


 21 g of protein 

Containing vitamin E, fibers, healthy fats, and proteins, having some almonds for a snack would be a wise choice for a lean muscle seeker. Although it has a fine number of calories and fats, it is suggested by nutrition specialists for those who’re trying to get a bulky shape.

41- Cashews


 18 g of protein 

Almost the same as almonds, very rich in proteins and fibers but its downside is its high calorie and fat content.


Here’s a recap of our favorite 7 choices!

As a strength trainer, your choice of food is the most crucial step of your lean muscle building journey. If you’re working out daily, sleeping well, and having a proper lifestyle but not eating the right foods that will tone up your body, you’re going nowhere!

Drop your thoughts in the comments section below, we’d be glad to hear your opinions or queries concerning any health-related issue.

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