10 Best Protein Sources You Need to Have

Taking in enough protein every day is crucial for a healthy nutrition. And if you want to build muscles or just workout regularly, you need even more. From this article, you will learn what are the best sources of protein and why it is so important for your body.

If you want to transform your body, it is not enough to go the gym, you should pay attention to what you eat. If you want to pack on muscles, you should have enough protein daily as it is the building block of the muscle tissues.

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While protein powders are recommended everywhere, I still believe the best sources are natural foods that are high in this essential nutrient. I never have more than one protein shake per a day, and sometimes I do not have any.

Let’s see what are the best sources.



Fish is maybe the healthiest source. It is not only high in protein but also in healthy fatty acids. Plus, there are tons of ways you can prepare it. If you can afford, get sea fish like salmon and tuna because they have the best nutritional value, but fresh water fish are also good. Other seafood such as octopus is also excellent sources.



If you do not like fish, then poultry is the second best option. Chicken and turkey are packed with protein plus they can be prepared in several ways. Of course, get rid of the skin since it is high in calories. Breast is the highest in protein, but other parts are also good.

I usually make dishes from poultry by using green spices and use only a little oil. I serve it with a lot of vegetables and brown rice. Everybody loves this combination in my family. It is a very nutritional dish for sure.



I have seen articles about that eggs are bad for weight loss since they are high in calories and cholesterol, but I do not care about it at all. Eggs hold a lot of minerals, vitamins and protein, everything that your body needs. The white is pure protein. I love boiled eggs and omelets.

Nuts & Seeds


Do you like chewing chips or chocolate? Nuts are far better options. Nuts are high in minerals, vitamins, healthy fats and protein. You can also use them to make your salads a bit tastier. Almond and pistachios are my favorite ones.

Peanut Butter


Peanut butter is maybe the most enjoyable way to get the daily dose of protein. I usually have it from the jug, but you can use it for making sandwiches, wraps or smoothies. However, pay attention to buy organic peanut butter that is low in salt.

Low Fat Dairy


Low-fat milk, cheese, Greek yogurt are perfect sources of protein. But my favorite is the cottage cheese. Low-fat dairies can be added easily into your eating plan, and you can consume than throughout the day.



There is nothing better than a big juicy steak, isn’t it? Plus, it holds a lot of protein and even creatine that is perfect for muscle building. I use various spices and as little oil as possible while I cook my steak. I usually have it as it is to enjoy the perfect taste, sometimes have a green salad with it.



When I was a kid, my mother could chase me out of the world with beans, chickpea, and lentils. Now they are one of my favorite meals. They are not only good protein sources but contain beneficial carbohydrates, dietary fiber, and minerals.



With my wife we pay attention to not have meat every day, and to have protein from other sources. This is how we started eating tofu. We needed some time to get used to it and learn how to use it for various dishes, but now it is on the plate almost every week.



They are low in calories and perfect for those who want to get vegetarian protein. They can be prepared in several ways plus tasty. You can find healthy recipes here.

Some Tips for Healthy Eating Regime

  • Oatmeal and yogurt with some fruit are the best for breakfast. However, eggs or a healthy sandwich with low-fat ham and veggies are also good for the morning.
  • Between breakfast and lunch have a little bit of low-fat cheese or cottage cheese or fruits.
  • For lunch have meat such as poultry, fish or beef with salad.
  • In the afternoon, you can have a skim diaries or nuts.
  • For dinner, eggs are a perfect choice.

As you see, there so many foods out there that are high in protein. So, there is no need to have a protein shake all the time. With a well-balanced diet you can take in all the nutrients, your body needs to develop, and there is no reason to have supplements at all.


What are the best vegetarian protein sources?

In case, you do not eat meat; you do not have to worry at all since there are so many plants out there that are high in protein. On top of that, these foods are lower in calories, and there are thousands of ways you can make healthy meals from them. From the infographic below you can find some of the best vegetarian sources.

best protein sources for vegetarians

What about protein powder?

In case you do not want to build muscles, I believe by choosing the right type of foods you can take in enough protein daily. Hence, there is no need to use supplements. So, I don’t recommend. It is far better to have this nutrient from natural sources.

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