Admin Jun 16


Proteins are a long chain of amino acids. They are best for muscle building, and there are many types of high-protein foods.

For example, eggs, beans, chicken, fish, mixed nuts, tofu, white fish, cheese, almonds, yogurt, etc.

Further, it has three types: fibrous, globular, and membrane. It is the most important micronutrient.

Conversely, if you want to gain weight, you must add these foods to your diet.

For example, if you add chicken to your diet after your workout, you can gain weight easily.

Further, you need to add another important factor: fat and carbohydrates. If you consume protein foods in high quantities, you can not gain weight.

You need to add carbs to your diet here. Moreover, if you balance these three macros, you can achieve your fitness goal.

On the contrary, if you want to lose fat and weight, you must add high-protein foods to your diet.

But here you need to cut your bad carb food from your diet. On the other hand, you should not consume high-fat foods. Further, you can eat healthy fats. For example, whole eggs.

And nuts, olive oil, avocado, etc. When you start eating these foods, you can raise your body's testosterone level.

Because these foods are high in protein and fats, you must know that protein only repairs your broken muscles. You need to eat a lot of things to gain muscle mass.

When you gain weight, there are two types. One is gaining unhealthy weight from bad foods.

Another is that you are gaining muscle mass with high-protein foods and carbohydrates, so choose complex carbs. When you start gaining, that is more beneficial.

High Protein Foods List For Weight Gain


It contains high protein and vitamins B2, D, B12, zinc, and iron. It is very cheap and easily available in the market.

Further, you can eat eggs every day. On the other hand, you can take two whole eggs per day.

But if you have any heart disease and high cholesterol, then you can not consume whole eggs daily.

Moreover, when beginners start eating eggs, they eat a large number of eggs at the same time.

Your body does not need 100 grams of protein in one meal.

Further, you must divide your protein into small meals, and then you can eat 200 grams of protein in a day. But it depends on your body weight.



This contains high-quality protein, zinc, iron, copper, and vitamin B12, which are essential for lean chicken.

But eating leg pieces can cause fat gain, as legs contain high fat. On the other hand, you can eat chicken on a daily basis.

Further, you must boil it in the water because you get only high-quality protein from chicken.

If you cook chicken in the oil, you increase its fat percentage.


It is a high-quality protein food. And it contains 16 grams of protein and is low in fat, fiber 15 grams, iron, calcium, carbs, etc.

If you are vegetarian, beans are the best option for fulfilling your body's protein requirements. There are many types of beans in the market, such as kidney and black.


It contains vitamin D, calcium, riboflavin, minerals, etc. Further, it gives casein and whey protein to your body.

And you can take it after your workout. Moreover, you can add dry fruits to it.

More High Protein Foods


Paneer is best for weight gain because it contains protein, carbs, fat, calcium, etc.

Moreover, you should eat it at night. When you are sleeping, your body needs protein, and the paneer works as a slow-releasing protein.

You can consume it raw. However, when you cook it on a high flame, it loses its nutritional value. It also helps to burn body fat.

Because it contains conjugated linoleic acid, it increases the body's rate of fat burning. So, if you want to maintain body fat, add one serving to your diet.


It contains 23 grams of protein, zero carbs, 140 calories, 2 grams of fat, magnesium, calcium, vitamin A, vitamin B-6, iron, and vitamin C, among other nutrients.

Further, adding fish to your diet can help you gain healthy muscle. Here, I am talking about tuna fish. Moreover, it is the best option if you want to lose weight.

Because you get only lean protein, it does not contain carbs.

There are many health benefits, such as preventing cancer, maintaining a healthy heart, boosting the immune system, and improving brain health.

So add tuna fish to your diet and achieve your fitness goal quickly.

Yogurt and Broccoli:

Broccoli contains 3 grams of protein, low fat, low calories, high water content, low carbs, and low sugar.

Further, it is the best for weight loss. It is very expensive, but it is very effective for maintaining your body weight. However, you can add it to your diet when you are gaining weight.

You can increase your protein intake with it. Then, you can add Greek yogurt. It contains high protein, sugar, zero fat, calcium, etc.

If you want to lose weight, add it to your diet.


So here are some high-protein foods that help you gain a healthy weight: fish, chicken, eggs, beans, milk, paneer, tofu, broccoli, yogurt, etc.

These all above high-quality protein foods, but if you need to maintain macros. That is protein, fat, carbs, etc.

You cannot achieve your fitness goal if you cannot maintain these three macros.

On the other hand, if you consume all these foods and do not exercise, you can not see any results in your body. Here, you need to add a high-volume workout to your daily routine.

You need to focus on compound exercises. Then, you can gain weight easily. If you focus on isolation exercises, you can not gain weight and muscle fast.