10 Muscle Building Foods for Lean Muscle 


Eggs contain high quality proteinTrusted Source, which could help benefit muscle building and recovery. 


Salmon is a great choice for muscle building and overall health. 

Chicken breast

Chicken breasts are often considered a staple for gaining muscle because they’re packed with protein. Each 3-ounce (85-g) serving contains about 26.7 gTrusted Source of high quality protein. 

Greek yogurt

Dairy contains a healthy mixtureTrusted Source of fast-digesting whey protein and slow-digesting casein protein. 


Per 85-g 3-ounce meal, tuna contains roughly 20 gTrusted Source of protein. It is rich in vitamin A, B12, niacin, and B6. 

Throw or break something (safely) 

These nutrients are importantTrusted Source for optimal health, energy, and exercise performance. 

Lean beef

Beef is packedTrusted Source with high quality protein, B vitamins, minerals, and creatine. 


Shrimp are almost pure protein. Each 3-ounce (85-g) serving contains 19 gTrusted Source of protein, 1.44 g of fat, and 1 g of carbs. 


A half-cup (86 g) of cooked soybeans provides 16 g of protein and healthful unsaturated fats. Vitamin K, iron, and phosphorus are also found in them.

Cottage cheese

One cup (226 g) of low fat cottage cheese packs 28 gTrusted Source of protein, including a hearty dose of the important muscle-building amino acid, leucine. 

Turkey breast

A 3-ounce (85-g) serving of turkey breast contains around 26 gTrusted Source of protein and almost no fat or carbs. 

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