Looking to pack more protein into your meals? Whether you're building muscle, losing weight, or just staying full longer, these protein-rich foods deserve a spot on your plate. Let's dive in.

Photo by: Samer Daboul

To lose fat and gain muscle (body recomposition), your daily protein intake is crucial, especially during a calorie deficit.

Protein needs are based on your existing muscle mass, not your target weight. You’ll preserve more lean mass and boost fat burning this way.

Here's how to calculate:

Based on your current weight kg (kilogram)

x

1.6

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If you want a high-end protein intake:

Based on your current weight kg (kilogram)

x

2.2

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So, what does ~100g of Protein Look Like?

Important note: Split it across 3–4 meals/snacks for better absorption and satiety.

And other tips:

• Prioritize lean proteins at every meal (chicken, fish, egg whites, whey, legumes)
• Combine with strength training (3–5x/week) to build muscle
• Stay in a moderate calorie deficit, not extreme

While getting enough protein is essential, especially for fat loss and muscle building, consistently going far over your protein needs isn't always beneficial and can have downsides: 

• The protein your body uses is limited to what's required for muscle repair and growth.
• Eating 150g+ when you only need 100–110g won’t build more muscle, the excess just gets converted to energy or fat, or excreted.
• Very high protein levels can exacerbate kidney issues in individuals who already have them.
• Excess nitrogen (from protein breakdown) must be filtered out, which increases kidney workload

👀Frequently Asked Questions

Best high-protein foods?
Chicken breast, eggs, Greek yogurt, tofu, and legumes are all excellent high-protein options that support fat loss.

Can I eat high-protein foods every day?
Yes! Daily protein helps repair muscles and control appetite, just make sure to balance with fiber and water.

Are eggs and chicken good protein sources?
For context, one egg contains 6g of protein; 100g of cooked chicken breast, on the other hand, delivers about 31g of high-quality protein.

I hope this post or guide helps! Occasional excess is fine, but don’t go 50–100g over daily for no reason and make sure to balance with carbs, veggies, healthy fats, and water