Top 7 High Protein Non-Veg Foods for Muscle Growth and Fat Loss
🥩 High Protein Non-Veg Foods: Your Complete Guide to Natural Muscle Fuel
Looking to build lean muscle, burn fat, or simply meet your daily protein goals? You’re in the right place! Non-vegetarian foods are some of the best natural sources of complete protein, containing all 9 essential amino acids your body needs.
In this blog, we cover the top 7 high-protein non-veg foods that are effective, affordable, and easy to prepare — perfect for fitness enthusiasts, gym-goers, or anyone following a high-protein diet.
📋 Why Protein Matters
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Repairs and builds muscles
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Supports fat burning and metabolism
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Reduces appetite and cravings
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Essential for hormones, enzymes, and immune function
🔎 Recommended intake: 1.6–2.2g protein per kg of body weight (for active individuals)
🍗 1. Chicken Breast (Skinless)
Protein: ~31g per 100g
Calories: ~165 kcal
✅ Lean, low-fat, and high in protein
✅ Ideal for muscle building
✅ Easy to cook: grill, roast, boil, or stir-fry
🐟 2. Salmon
Protein: ~20g per 100g
Calories: ~206 kcal
✅ Rich in omega-3 fatty acids
✅ Supports heart and brain health
✅ Great for anti-inflammation and muscle recovery
Other options: Tuna, mackerel, sardines (all high in protein & omega-3)
🍳 3. Whole Eggs
Protein: ~6g per egg
Calories: ~70 kcal
✅ Complete protein source
✅ Rich in choline and healthy fats
✅ Best eaten boiled, scrambled, or as omelets
Tip: Use a mix of whole eggs and egg whites for a balance of protein and fat
🥩 4. Lean Beef
Protein: ~26g per 100g
Calories: ~250 kcal
✅ Excellent source of iron, B12, and zinc
✅ Supports muscle recovery and strength
✅ Choose lean cuts like sirloin, round steak, or minced lean beef
🦐 5. Prawns / Shrimp
Protein: ~24g per 100g
Calories: ~99 kcal
✅ Low in calories, high in protein
✅ Quick to cook – sauté, grill, or steam
✅ Perfect for low-fat, high-protein diets
🍖 6. Turkey Breast
Protein: ~29g per 100g
Calories: ~135 kcal
✅ Super lean and nutrient-dense
✅ Great for cutting and weight loss phases
✅ Can be used in wraps, salads, or stir-fry dishes
🐟 7. Eggs & Fish Combo Meal (Quick Fix)
Example:
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2 boiled eggs (12g protein)
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150g grilled fish (30g protein)
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Steamed vegetables
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Brown rice or quinoa (optional)
✅ Balanced, high-protein, easy to prep
✅ Ideal for lunch or post-workout
🧪 Quick Comparison Chart
| Food | Protein (per 100g) | Calories |
|---|---|---|
| Chicken Breast | 31g | 165 kcal |
| Salmon | 20g | 206 kcal |
| Eggs | 6g (per egg) | 70 kcal |
| Lean Beef | 26g | 250 kcal |
| Shrimp/Prawns | 24g | 99 kcal |
| Turkey Breast | 29g | 135 kcal |
🔥 How to Include in Your Diet
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Post-Workout: Chicken breast with sweet potato
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Breakfast: Eggs with toast or oats
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Lunch: Grilled fish with rice & veggies
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Dinner: Lean beef salad or turkey wrap
🥤 Pair meals with a whey protein shake if needed to meet daily protein goals
🗣️ Final Thoughts
Adding high-protein non-veg foods to your diet can dramatically improve your strength, stamina, and recovery. Whether your goal is to bulk up or lean down, these foods are simple, tasty, and effective.
👉 Bookmark this post, try adding one new source each week, and feel the difference in your energy and performance.
Got a favorite high-protein recipe? Drop it in the comments below! 👇
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