Top 10 Non Veg High Protein Foods to Boost Muscle Growth and Strength
Top 10 Non Veg High Protein Foods to Boost Muscle Growth and Strength
If you're trying to build muscle, lose fat, or just maintain a healthy lifestyle, getting enough protein is non-negotiable. While plant-based options are great, non veg high protein foods offer complete proteins, rich in all essential amino acids your body needs for recovery and growth.
Top 10 Non Veg High Protein Foods You Should Include in Your Diet
1. Chicken Breast (Grilled or Boiled)
One of the most popular non veg high protein foods.
Protein: 31g per 100g
Best For: Muscle building, low-fat diet
2. Eggs (Boiled or Scrambled)
A superfood for bodybuilders and athletes.
Protein: 13g per 100g (6g per egg)
Best For: Lean muscle, post-workout meal
3. Fish – Tuna, Salmon, Sardines
Packed with omega-3 and protein.
Protein: 20–25g per 100g
Best For: Heart health, lean muscle, fat loss
4. Mutton (Lean Cuts)
Rich in iron and zinc along with protein.
Protein: 25g per 100g
Best For: Muscle gain, strength training
5. Turkey Breast
A low-fat meat packed with nutrients.
Protein: 29g per 100g
Best For: Fat loss, clean eating
6. Prawns and Shrimps
Low in calories, high in protein.
Protein: 24g per 100g
Best For: Weight loss, lean muscle
7. Liver (Chicken or Goat)
A nutrient powerhouse rich in iron and vitamin A.
Protein: 20g per 100g
Best For: Recovery, boosting immunity
8. Duck Meat
A less common but high-protein meat.
Protein: 27g per 100g
Best For: Bulking phase, energy-rich diet
9. Crab Meat
Delicious, low-fat, and high-protein.
Protein: 20g per 100g
Best For: Cutting phase, clean eating
10. Beef (Lean Cuts)
Rich in B12 and creatine for energy and performance.
Protein: 26g per 100g
Best For: Muscle repair, performance boost
How Much Protein Do You Really Need?
Your ideal protein intake depends on your goal:
- General Fitness: 0.8–1g per kg of body weight
- Muscle Gain: 1.6–2.2g per kg
- Fat Loss: 2g+ per kg to preserve muscle
Tip: Use a mix of non veg high protein foods across the day for better absorption and digestion.
Sample Daily Diet Plan Using Non Veg High Protein Foods
- Breakfast: 2 boiled eggs + whole wheat toast
- Lunch: Grilled chicken breast + brown rice + veggies
- Snack: Tuna salad or boiled prawns
- Dinner: Salmon with sweet potato + spinach
Common Mistakes to Avoid
- Eating only one type of protein
- Ignoring cooking methods (fried = fat overload)
- Not tracking daily intake
- Forgetting hydration and fiber balance
Conclusion
Adding the right non veg high protein foods to your daily diet can supercharge your fitness goals. Whether you're trying to gain muscle or lose fat, these foods offer the right nutritional support. Start slow, plan your meals, and track your progress for best results.
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