If you’re looking to build your muscles, you already know: protein is the way to go. But you don’t always need a protein bar or shake to get your daily dose of “Vitamin P.” Below we’ve collected 7 of the best natural sources of protein.


White meat poultry is a fantastic way to get protein while also avoiding the higher fat content found in dark meat or other types of meat, such as beef. On average, chicken contains 31 grams of protein per 100 grams of meat (approx. ¼ pound), which puts an adult male more than halfway towards his recommended 56 grams of protein per day. White meat turkey is another excellent, lean option.


When it comes to protein content in seafood, salmon is hard to beat. Higher in protein than most other fish, salmon also contains omega-3 fatty acids that promote strong cardiovascular health.


A classic in any protein-rich diet and an excellent way to begin your day. (In fact, protein consumption at breakfast has been shown to curb appetite later in the day.) Egg whites in particular are your healthiest and most protein-rich choice when it comes to eggs.

Our favorite way to eat eggs? A nice, big omelet with your favorite kind of cheese. Which brings us to #4…


Like most dairy products, cheese is packed with protein. But what’s the cheese that gives you the biggest protein bang for your caloric buck? Believe it or not, it’s cottage cheese (32 grams of protein per 100 grams).


Kidney beans are best but most other beans will do the trick too. Beans also have high fiber content, an essential ingredient to promote good digestive health.


Nuts are great if you’re looking for a quick, healthy and natural snack that contains plenty of protein. Almonds, peanuts (technically peanuts are a legume, but we’ll count them here) and pistachios are the best when it comes to protein content.


Here’s one we at GI like to add to all of our protein shakes and smoothies. Flax seed is an affordable way to add protein to a shake, and has earned a reputation as something of a miracle seed in recent years. Not only does it contain protein, it also has omega-3 fatty acids, fiber and may even reduce your risk of certain types of cancer.

You don’t always need supplements and whey powder to get enough protein in your diet. So the next time you go grocery shopping, keep the above foods in mind to keep strong naturally.

GI Team
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