How much protein is in an egg?

Muscle building starts on your plate

Do you want to get stronger, build muscle, or simply do something good for your body? Then there’s one topic you can’t avoid: protein. Not as a trendy buzzword, but as a real engine for your body.

But what does that really mean? Is a protein shake after training enough? Do you have to eat meat every day to see results? And what if you follow a plant-based diet?

In this article, we’ll show you the best natural protein sources that not only support your muscle growth but also keep you full, fit, and satisfied. No magic potions required – just plenty of flavor.

Why natural protein sources are often the better choice

Before we jump into the list, a quick thought:

Protein shakes and bars certainly have their place. No question. But real, whole foods often provide more than just protein – they deliver vitamins, minerals, fiber, and healthy fats. They are the complete package for your body.

Think of your body as a high-performance engine. It needs high-quality fuel. And that’s exactly what you get from real foods.

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Top 10 natural protein sources – and what makes them special

1. Eggs – small, round, full of power
One egg contains around 6 grams of protein – in a form that your body can use particularly well. The best part? It also provides healthy fats, B vitamins, and choline for your brain.

👉 Practical tip: Two boiled eggs as a post-workout snack – simple, filling, effective.

2. Quark & Skyr – creamy protein bombs
If you like it creamy, you’ll love these. Low-fat quark or Skyr delivers 10–12 grams of protein per 100 grams – with almost no fat.

Add fresh berries and nuts for a real power breakfast or a quick snack.

3. Legumes – plant-based muscle heroes
Lentils, chickpeas, black beans – not only tasty, but also real protein packages.

100 grams of cooked lentils contain about 9 grams of protein, plus complex carbs and fiber.

Fun fact: In India, “Dal” – a lentil dish – has been eaten for centuries. It’s filling, nourishing, and energizing. Maybe that’s one reason why yogis are so strong?

4. Cottage cheese – an underrated classic
It may look plain, but it’s full of potential: cottage cheese provides around 13 grams of protein per 100 grams, with few calories and lots of B vitamins.

Eat it sweet with fruit or savory with tomato and avocado – super versatile.

5. Chicken breast – lean, versatile, protein-rich
If you eat meat, chicken breast is almost unbeatable: about 22 grams of protein per 100 grams – with very little fat.

Grilled, fried, or diced in a salad – there are countless ways to make this muscle classic delicious.

6. Fish – Omega-3 powerhouses
Salmon, tuna, or cod are excellent protein sources, usually providing 20–25 grams per 100 grams. They’re also rich in healthy omega-3 fatty acids, which support your heart, brain, and muscles.

Grill, bake, or pan-sear them for a nutritious and delicious meal.

7. Beef – strength on the plate
Lean beef delivers around 20–26 grams of protein per 100 grams, along with iron, zinc, and B vitamins – all essential for muscle growth and energy.

Opt for lean cuts and enjoy them grilled, roasted, or in a stir-fry.

8. Greek yogurt – creamy, protein-packed, and versatile
Greek yogurt provides about 10 grams of protein per 100 grams, plus probiotics for gut health.

Add fruit, seeds, or a drizzle of honey for a tasty breakfast or snack.

9. Tofu & Tempeh – plant-based protein power
These soy products are rich in protein, offering 12–19 grams per 100 grams. They’re perfect for anyone following a vegetarian or vegan diet and can be marinated, grilled, or stir-fried.

10. Nuts & Seeds – protein with healthy fats
Almonds, peanuts, pumpkin seeds, or chia seeds provide 5–8 grams of protein per 30 grams (a small handful), along with essential fats, fiber, and micronutrients.

They’re great for a snack, topping for oatmeal, or added to smoothies for a protein boost.

Bottom line:
Muscle building doesn’t start in the gym – it starts on your plate. Prioritize natural protein sources for sustainable results, better overall nutrition, and a happier, healthier body.