10 Everyday Foods That Can Help You Gain Muscle Faster

If your goal is to build muscle, what you eat matters just as much as how you train. Your workouts create the stimulus for growth, but real progress happens afterward when your body uses nutrients to repair and build muscle tissue.

Eggs

Eggs are one of the most complete sources of protein you can eat, containing all nine essential amino acids your body needs for muscle repair and growth. Each 100 grams provides about 13 grams of protein, along with vitamin B12, selenium, and healthy fats.

Beef

Beef is one of the simplest ways to get more protein into your meals, with thousands of easy recipes available online for free. It contains about 26 grams of protein per 100 grams when it’s 85–90% lean and is rich in iron, zinc, and vitamin B12. Use it for bolognese, tacos, rice bowls, or shredded beef dishes for an effortless protein boost.

High-Protein Greek Yogurt

High-protein Greek yogurt is an easy way to add more protein to your day without much prep. Each 100 grams contains about 10 grams of protein, along with calcium, vitamin B12, and probiotics. Enjoy it on its own, mix it with fruit and oats, or use it in smoothies and sauces for extra creaminess and protein.

Tuna

Tuna is a lean, high-quality protein source that’s simple to keep on hand, whether canned or fresh. Every 100 grams provides roughly 29 grams of protein, plus vitamin D, selenium, and omega-3 fats. Add it to salads, sandwiches, or pasta dishes for a quick, muscle-supporting meal.

Chicken

A 100-gram serving of cooked chicken breast provides about 31 grams of protein, along with niacin, selenium, and vitamin B6. Grill, roast, or stir-fry it for a simple, high-protein addition to your lunch or dinner.

Peanut Butter

Peanut butter combines convenience with a solid dose of protein and healthy fats. Every 100 grams offers around 25 grams of protein, plus magnesium, vitamin E, and potassium. Spread it on toast, blend it into smoothies, or swirl it into oatmeal for an easy way to raise your protein intake.

Lentils

Lentils are an easy, affordable way to add plant-based protein to your meals. Every 100 grams of cooked lentils contains about 9 grams of protein, along with iron, fiber, and magnesium. Make lentil soup, stews, or grain bowls for a filling and nutrient-rich protein boost.

Milk

Milk provides a balanced mix of protein, carbs, and fats that supports everyday nutrition. A 100-gram serving contains about 3.4 grams of protein, along with calcium, vitamin B12, and potassium. Drink it on its own, or use it in shakes and oatmeal for a simple protein boost.

Oatmeal

Oatmeal doesn’t just need to be for breakfast. It can also work as a high-protein snack or a post-workout meal. Every 100 grams of dry oats contains about 13 grams of protein, along with iron, magnesium, and fiber. You can also add whey protein, peanut butter, and milk, like in this oatmeal recipe that contains around 59 grams of protein in one serving.

Cottage Cheese

Cottage cheese is a slow-digesting dairy protein that’s beneficial to eat when there’s a long gap before your next meal because it helps maintain muscle protein synthesis over several hours.

Each 100 grams provides about 11 grams of protein, along with calcium, phosphorus, and vitamin B12. Eat it on its own, mix it with fruit, or spread it on toast for an easy, high-protein snack.