I’m eating a low carb-diet, which means that I’m getting my energy mostly out of healthy fats and proteins.
Protein is a macro nutrient composed of amino acids, which are the building blocks of our muscles. Without them it’s impossible to build, repair or maintain muscles. Therefore, proteins are one of the most important nutrients when it comes to build muscles.

There’re a wide variety of opinions when it comes to the right amount of protein you should eat. I think there is no only truth when it comes to the amount of protein you should eat. It’s depending on many factors such as your weight, gender, grade of activity, etc.

I’m normally eating 4 meals per day: breakfast, lunch, snack, and diner. Sometimes I’ve a snack between breakfast and lunch too. With my “big” meals I use to eat 20-40g. of protein, my snack has between 10-25g.

I’ve listed for you my personal top 10 protein sources (listed from most protein content to less) which I eat on a daily basis. Furthermore you find a quick line on how I prepare them and eat them.

1. Protein powder
Protein content per 100g: 80-95g
I mix the protein powder together with some fruits or vegetables to get a healthy protein loaded smoothie. I usually drink one at day, for breakfast or as a snack.

2. Beef
Protein content per 100g: about 35g
I love to eat a steak once or twice per week for dinner, especially on the days I work out.

3. Chicken or turkey breast
Protein content per 100g: about 28g
I put grilled chicken breast in my salad for lunch or eat it for dinner with cooked/fried/raw vegetables.

4. Sunflower seeds, flaxseed
Protein content pr 100g: 26g (sunflower), 20g (flaxseed)
I use to put them both in my salad for lunch.

5. Shrimps
Protein content per 100g: 22g
I love them in my salads, especially in combination with avocados.

6. Smoked salmon
Protein content per 100g: 22g
I put it in my salad for lunch or eat it as a snack with some raw vegetables.

7. Almonds
Protein content per 100g: 22g
Great snack, especially when you’re on the way. I enjoy them too with yoghurt and some berries.

8. Salmon filet
Protein content per 100g: 20g
I like to eat it grilled for dinner together with some vegetables and fried eggs.

9. Greek Yoghurt
Protein content per 100g: 14g
Ideal as a snack mixed with nuts and berries.

10. Eggs
Protein content per 100g: 13g
I eat them as tortilla or fried, both for breakfast or diner.

Cheers,

Anchu

Nice list. It's all about having a basic amount of muscle mass or more. I like chicken.

I hate protein powder. That's just not natural.

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What you sow is what you reap

You can include tuna fish and cottage cheese.
I think protein poweder is an awesome ressource, as it is especially cool to take with you.
I understand your concerns, but type in google "natural potein powder" -> maybe you find something you like.

Hi Anchu,
Great post and thanks for sharing list of food rich in proteins. Will be of great help for those who are having food rich source of proteins and must add these food items in their daily meals to get adequate amout of proteins. Proteins helps in breaking down food for energy, build our structures and break down toxins.

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Stones Sharp Accountants
Stones Sharp Accountants
Stones Sharp Accountants

That's a good list. Very informative.

Just for future reference - not saying that you use this kind, but Whey Protein sucks. I have had friends tell me that it makes you break out bad.

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- Class

If you're on a budget I'd say that a lot of tinned fish would be a good choice. Fish such as sardines, pilchards, herring etc. Some people think they're a bit yucky though, so I can understand why some people don't bother. Tuna is a good staple too, but there's concerns that it might be high in mercury, so I don't eat as much as I used to. Salmon is awesome but can be quite expensive. Cottage cheese before bed is a good idea as it's slow releasing.

I think the protein powders are good if you don't have much time or are trying to gain extra bulk, but I've never been entirely convinced about them. One a day wouldn't do any harm though, for sure.