# High-protein foods: the best sources > The best high-protein foods include lean meat, poultry, fish, eggs, dairy (especially Greek yoghurt and cottage cheese), and plant sources like tofu, tempeh, legumes and protein powder. Most people building or preserving muscle need 1.6–2.2 g of protein per kg of bodyweight per day. Source: Lift Republic (https://liftrepublic.com/learn/high-protein-foods) Category: Nutrition · Published: 2026-06-04 · Reviewed: 2026-06-04 Protein is the most important nutrient for changing your body — it builds and preserves muscle and keeps you full. The trick is hitting your daily total, and that starts with knowing the best sources. ## How much you need Most people building or preserving muscle do well on **1.6–2.2 g of protein per kg of bodyweight per day**. Work out your number, then build your meals to reach it. [[calc:protein]] ## The best high-protein foods | Food | Protein (per 100 g) | | --- | --- | | Chicken breast | ~31 g | | Lean beef | ~26 g | | Tuna / white fish | ~24–26 g | | Prawns | ~24 g | | Greek yoghurt (0%) | ~10 g | | Cottage cheese | ~11 g | | Eggs | ~13 g | | Tofu (firm) | ~12–17 g | | Tempeh | ~19 g | | Lentils (cooked) | ~9 g | | Whey / plant protein powder | ~80 g | Per 100 g, lean meats and fish lead, but convenience matters too: a scoop of protein powder, a tub of Greek yoghurt or a few eggs make hitting your total far easier. ## Animal vs plant protein Animal sources are "complete" (all essential amino acids) and protein-dense. Plant sources can absolutely build muscle — just **combine them** (e.g. legumes with grains, or rely on soya, which is complete) and eat a little more total to match quality. A plant protein powder is an easy top-up. ## Putting it together Spread protein across **3–4 meals of roughly 0.4 g/kg each** to keep muscle-building signalling topped up — the full reasoning is in [how much protein to build muscle](/learn/how-much-protein-to-build-muscle). Then slot these foods into a structure using our [meal-plan guide](/learn/how-to-build-a-meal-plan). Want your targets set and adjusted for you? Our [nutrition coaching](/nutrition) and [muscle-growth programme](/programmes/muscle-growth) do exactly that from your data. ## FAQ ### What are the best high-protein foods? Lean meat, poultry, fish, eggs and dairy (Greek yoghurt, cottage cheese) are the most protein-dense animal sources. Strong plant options include tofu, tempeh, edamame, lentils, beans and protein powder. ### How much protein do I need a day? Around 1.6–2.2 g per kg of bodyweight per day for building or preserving muscle. For an 80 kg person that's roughly 130–175 g. Use our protein calculator for your exact target. ### Can I get enough protein on a plant-based diet? Yes, with a bit of planning. Combine sources like tofu, tempeh, legumes, soya and seitan across the day, and use a plant protein powder to top up if needed.