High-Protein Foods for Weight Gain & Muscle

By Mustafa Bilgic · Last updated 21 June 2026 · Reviewed against guidance from NIH/NIDDK, the Mayo Clinic, the Academy of Nutrition and Dietetics, and the International Society of Sports Nutrition (ISSN).

The best high-protein foods for weight gain deliver both plenty of protein and plenty of calories per serving — so you build muscle while you hit your surplus. Top animal sources include eggs, chicken, beef, salmon, Greek yogurt, milk, and cheese; the strongest plant sources are tofu, tempeh, lentils, beans, edamame, and nuts. To turn extra weight into muscle, aim for roughly 0.7-1 gram of protein per pound of body weight per day, spread across your meals.

How much protein do you need for muscle gain?

Protein supplies the amino acids your body uses to repair and build muscle after training. For general health, the Academy of Nutrition and Dietetics notes the baseline Recommended Dietary Allowance is about 0.8 grams per kilogram of body weight — but that is a minimum to avoid deficiency, not the amount that maximizes muscle. The International Society of Sports Nutrition's position stand recommends 1.4-2.0 grams per kilogram (roughly 0.7-1 gram per pound) for people training to build muscle.

For weight gain specifically, the trick is choosing protein foods that are also calorie-dense, so you support muscle and the surplus at the same time. A few quick targets:

• 150 lb person: ~105-150 g protein per day.
• 180 lb person: ~125-180 g protein per day.
• Per meal: aim for 30-45 g across 3-5 eating occasions for steady muscle protein synthesis.

Use our protein calculator for your exact number, and our bulking macro calculator to balance protein with the carbs and fats that drive the surplus.

Best animal protein sources

Animal foods are "complete" proteins — they contain all nine essential amino acids in good ratios — and most are easy to eat in large, calorie-dense portions. Ranked loosely by usefulness for gaining:

1. Eggs: ~6 g protein and ~70 calories each, plus the nutrients in the yolk. Cheap, versatile, and easy to stack two or three per meal.
2. Chicken thigh: ~28 g protein per 4 oz with more fat (and calories) than breast — better for gaining.
3. Ground beef (85% lean): ~21 g protein and ~290 calories per 4 oz, with iron and zinc.
4. Salmon: ~34 g protein per 6 oz fillet plus omega-3 fats — protein and calorie-dense at once.
5. Greek yogurt (full-fat): ~17-20 g protein per cup; top with granola and nuts to push calories higher.
6. Whole milk: ~8 g protein and ~150 calories per cup — the easiest drinkable protein for small appetites.
7. Cheese: ~7 g protein per ounce of cheddar with calcium and a big calorie hit.
8. Cottage cheese: ~25 g protein per cup, slow-digesting casein that is ideal before bed.
9. Tuna & canned fish: ~20-25 g protein per can, shelf-stable and budget-friendly.

Best plant and vegetarian protein

Vegetarians and vegans can absolutely build muscle — you just combine sources so you cover all essential amino acids across the day, and lean on the more calorie-dense options for gaining. Strong plant proteins:

• Tofu: ~10 g protein per half-cup; a complete protein that soaks up calories from oil when fried.
• Tempeh: ~17 g protein per 3 oz, denser and higher-calorie than tofu.
• Edamame: ~17 g protein per cup, a complete soy protein.
• Lentils: ~18 g protein and ~230 calories per cooked cup, plus fiber and iron.
• Beans & chickpeas: ~15 g protein per cooked cup; pair with rice for a complete amino profile.
• Seitan: ~21 g protein per 3 oz (wheat protein) — very protein-dense.
• Nuts & nut butters: ~7-8 g protein per 2 tbsp; protein plus the calorie density that gaining needs.
• Soy milk & pea-protein milk: ~7-8 g protein per cup, drinkable calories for plant-based eaters.

For a broader, non-protein-specific food list, see our sibling guide on the best foods for weight gain, and protein for weight gain for how protein fits the bigger picture.

Table: protein and calories per serving

Approximate figures for common servings (USDA FoodData Central values vary by brand and cut):

Hitting your protein on a budget

You do not need expensive cuts or premium supplements to hit your target. The cheapest reliable protein sources, dollar for gram, are usually:

1. Eggs — among the cheapest complete proteins available.
2. Dried beans, lentils & chickpeas — pennies per serving when cooked from dry.
3. Canned tuna and sardines — shelf-stable and inexpensive.
4. Whole milk and plain Greek yogurt — cheap drinkable and spoonable protein.
5. Tofu and store-brand chicken thigh/leg — high protein per dollar.
6. Bulk whey or soy protein powder — often the cheapest gram of protein once bought in bulk.

Buy staples in bulk, cook big batches, and combine cheap incomplete plant proteins (such as rice + beans) to cover all the amino acids without buying pricier complete sources.

How to actually hit your daily target

The Academy of Nutrition and Dietetics recommends spreading protein across the day rather than loading it all at dinner, since muscle protein synthesis responds best to regular doses. Practical tactics:

• Anchor every meal with a protein source first, then add carbs and fats around it.
• Front-load breakfast with eggs, Greek yogurt, or a shake so you are not cramming protein into the evening.
• Keep a shake on hand — one scoop of whey or soy adds ~24 g in seconds.
• Add a casein snack before bed (cottage cheese or Greek yogurt) for slow overnight recovery.

If chewing enough food is the bottleneck, drink some of your protein. A milk-based shake with whey, oats, and peanut butter delivers a big protein-and-calorie hit at once — see our weight-gainer shake recipes.

→ Find your daily protein target

Frequently asked questions

What are the best high-protein foods for weight gain?

Foods that are high in both protein and calories: whole eggs, chicken thigh, ground beef, salmon, full-fat Greek yogurt, cottage cheese, whole milk, and cheese among animal sources; tofu, tempeh, edamame, lentils, beans, and nut butters among plant sources. These support muscle while helping you hit a calorie surplus.

How much protein do I need to build muscle?

The ISSN recommends about 1.4-2.0 g of protein per kilogram of body weight, roughly 0.7-1 g per pound, for people training to build muscle. A 180 lb person should aim for about 125-180 g per day, spread across 3-5 meals.

Can vegetarians get enough protein to gain muscle?

Yes. Tofu, tempeh, seitan, edamame, lentils, beans, soy milk, Greek yogurt, eggs, and nuts make it straightforward. Combine complementary plant proteins like rice and beans across the day to cover all essential amino acids.

What is the cheapest source of protein?

Eggs, dried beans and lentils, canned tuna or sardines, whole milk, plain Greek yogurt, tofu, and bulk whey or soy protein powder give the most protein per dollar. Buying in bulk and cooking in batches keeps the cost down.

Should I drink protein shakes to gain weight?

Shakes are a convenient supplement, not a requirement. A whey or soy shake blended with milk, oats, banana, and peanut butter adds easy protein and calories when your appetite is small, but they should add to whole-food meals rather than replace them.

Keep reading

Sources: ISSN Position Stand: Protein and Exercise · Academy of Nutrition and Dietetics · NIH/NIDDK Weight Management · Mayo Clinic — Protein.