Ever since I did the Whole30, I have been obsessed with protein-rich foods and making sure I get enough protein on a daily basis. I’ve found that it not only leaves me feeling fuller longer, but it also fuels my workouts and helps keep my migraines in check. Who knew protein could do all of that?

Whether you are looking to tone up, lose a little weight, or just feel healthier, it is important to remember that our bodies and health are made in the gym, and, more importantly, in the kitchen. You can do hours of cardio, burn thousands of calories each week but if you are eating poorly you aren’t going to see any significant changes.

6 protein-rich foods to add into your diet:

#1:: Eggs

Eggs contain high-quality protein, healthy fat and various other important nutrients. They also contain Vitamin B and Choline too. Proteins are made up of various amino acids and eggs contain one that is specific for muscle building. Vitamin B is also very important for energy production in the body as well, so when you combine the two, you will soon see that eggs are crucial if you want to get the biggest and best result out of your workout. If you are struggling to incorporate eggs into your diet then you may want to try and have scrambled egg in the morning, or even add some to your salads.

#2:: Salmon

Salmon is a fantastic choice if you want to build muscle and it is great for your overall health as well. Each 85g serving contains 17g of protein, and you also get 2g of omega-3 as well. When you combine this with the Vitamin B it has to offer, you will soon see that you can get a ton of muscle gain in a very short space of time. It is also ideal if you want to start showing more definition as well, so it is important that you keep this in mind.

#3:: Chicken Breast

Chicken breast is considered to be a staple when it comes to muscle gain. They are packed full of protein and each 85g serving contains around 26g. They are also known for containing a huge amount of B vitamins, such as B6 and niacin as well. This is important if you lead an active lifestyle because it will help you to maintain a high level of energy. As if that wasn’t enough, research has shown time and time again that higher protein diets that contain chicken can aid fat loss on a very high level.

#4:: Greek Yogurt

Dairy not only contains high-quality protein but it also contains whey protein and even casein protein too. Research has shown that those who exercise experience way more muscle mass gain when they eat both fast and slow digestive proteins. It’s important to know that not all yogurts are equal however. For example, Greek yogurt contains double the amount of protein when compared to normal yogurt, and it is half the calories as well. It’s the perfect snack for any time of day, but if you want to make the most out of it then it is a good idea for you to eat it after a workout or before bed. If you want to make it a bit more exciting, then you could add some oats and even some berries. If you leave this overnight, the fruit juices will soak in and you will be left with a tasty treat for the next day.

#5:: Tuna

An 85g portion of tuna can offer you 20g of protein. It also contains a very high amount of Vitamin A and multiple B vitamins. This includes niacin, B6 and even B12. These nutrients are vitally important if you want to stay healthy and also if you want to get the most out of your workout. This is particularly good for older adults because it can slow down the muscle mass decline that occurs naturally with age. If you want to build muscle and help yourself even more, then why not try and reach your fitness goals at home?

#6:: Lean Beef

While this one is my least favorite of all the options, beef is absolutely packed with very high-quality protein. It contains creatine, minerals and even vitamin B as well. Research has shown time and time again that lean, red meat can boost the amount of lean mass that you gain when weight training. You do have to be careful with the beef you choose to eat, however. 85g of 70% lean minced beef will give you 15g of fat, but the same amount of 95% lean minced beef will only give you 5g of fat. This could mean the difference between you losing weight and not, so it is always a good idea to read the labels whenever you buy produce at the supermarket.