What are the Strength-Boosting Foods? The old adage “you are what you eat” is true, and it applies to your muscles as well. The more protein you consume, the larger your muscle mass will be. And that means a bigger physique. But how do you get enough protein without eating too much?

The answer: You can’t. So here’s where the strength training comes in. By using weightlifting exercises like squats, deadlifts, bench presses, pullups, chin-ups, dips, rows, and overhead presses, you’ll build up your muscles with plenty of protein, while also burning fat.

So if you’re looking for ways to add lean muscle mass to your frame, then there’s no better way than by lifting weights. Here are 10 foods that pack on lean muscle fast.

Strength-Boosting Foods

1. Eggs

Eggs have long been known to help build strong muscles, but they’ve recently gotten some attention from nutrition experts because they’re packed full of protein. A large egg contains 6 grams of protein, which is about half the recommended daily allowance (RDA) for men between 19 and 50 years old.

Eggs are also loaded with other nutrients, including vitamins B12, D, E, K, choline, lutein, and selenium. They’re also low in calories, making them an ideal snack or meal replacement.

2. Salmon

Strength-Boosting Foods

Salmon is another great source of protein. It has over twice the amount of protein found in beef, chicken, pork, and eggs combined. One 4 ounce serving of salmon provides 8 grams of protein.

Salmon is also rich in omega 3 fatty acids, vitamin D, iron, zinc, calcium, and potassium. In fact, one cup of cooked salmon provides almost 100 percent of the RDA for most people.

3. Beans

Beans are another excellent source of protein. Just 1/4 cup of beans packs 7 grams of protein. That’s nearly double the amount in a single egg.

Beans are also high in fiber, folate, magnesium, manganese, copper, and phosphorus. They’re also very affordable, so they make a great addition to any diet.

4. Greek Yogurt

Strength-Boosting Foods

Greek yogurt is a delicious alternative to regular yogurt. Not only does it taste great, but it’s also packed with protein. A 6 oz container of plain Greek yogurt has 9 grams of protein, compared to just 5 grams in a 6 oz container of regular yogurt.

Greek yogurt is also high in calcium and probiotics, which promote healthy digestion. Plus, it’s lower in sugar than regular yogurt.

5. Nuts

Nuts are a good source of protein, especially almonds and cashews. Almonds contain 14 grams of protein per 2 tablespoons, while cashews provide 12 grams. Both nuts are also rich in monounsaturated fats, which may reduce cholesterol levels.

6. Lean Meats

Lean meats such as turkey, bison, lamb, and venison all contain significant amounts of protein. Turkey meat has 17 grams of protein per 3 ounces, while bison has 16 grams per 3 ounces. Lamb and venison both offer 15 grams per 3 ounces.

Lean meats are also high in zinc, iron, and B vitamins, plus they’re relatively inexpensive. If you want to save money, try buying ground meat instead of whole cuts. This will cut down on packaging waste too.

7. Whole Grain Bread

Whole grain bread is higher in fiber and protein than refined white bread. Fiber helps keep blood glucose levels steady after meals, which reduces hunger pangs. Protein keeps your body fueled throughout the day.

Whole grain bread also contains more antioxidants than refined bread, which means it can protect against cancer and heart disease.

8. Oatmeal

Strength-Boosting Foods

Oatmeal is great breakfast food. It’s filling, nutritious, and easy to prepare. You can eat oatmeal hot or cold, and there are many different varieties available.

Oatmeal is also a good source of soluble and insoluble dietary fiber. Soluble fiber dissolves in water, helping move food through your digestive tract. Insoluble fiber doesn’t dissolve, meaning it passes straight through your system without being digested. Both types of fiber help control weight gain by keeping you feeling full longer.

9. Brown Rice

Strength-Boosting Foods

Brown rice is a complete protein that contains all nine essential amino acids. One cup of brown rice offers 11 grams of protein, which is slightly less than half an ounce of fish.

Brown rice also contains twice as much fiber as white rice, making it easier to digest. As a bonus, brown rice is low in carbohydrates, making it a smart choice for diabetics.

See also

Why are you underweight?

There could be several reasons why you might be losing weight. You could have a physical problem that requires further investigation. A psychological condition could be causing you to eat less than usual. You could also be eating too much junk food. A healthy diet is important. You should talk to someone you trust about any concerns you may have.

Why does being a healthy weight matter?

Being overweight can make you feel tired and weak. You might even catch a cold or an infection. Your diet should include lots of fruits and vegetables, whole grains, lean protein, and dairy products. Eating right can improve your overall health.

How to boost your calories

Healthy eating plans should include three meals and three snacks daily.

Breakfast is essential.

Porridge is great for a quick start to the day.

Whole milk is recommended as long as you lose weight.

Eggs on toast with vegetables make a nutritious meal.

Grilled tomatoes and mushrooms add flavor and nutrients.

Pasta salad with chicken breast and tomato is also a good option.

A healthy snack before bedtime includes lower-sugar cereals with milk and wholemeal bread.


You don’t need to starve yourself to lose weight. Instead, focus on eating foods that are rich in fiber, such as fruit, beans, nuts, seeds, oats, and whole grains. Include these foods in your diet every day. This will ensure that you get enough energy while still staying within your calorie limit.