Top 10 High Protein Foods for Muscle Gain (Vegetarian & Non-Vegetarian)

Vegetarian High Protein Foods

1.  Paneer (Cottage Cheese)

• Protein: ~18g per 100g

• Evening snack or breakfast lo include cheyyandi.

• Best option for vegetarians.

2.  Almonds (Badam)

• Protein: ~6g per 30g (1 handful)

• Healthy fats kuda untayi. Office lo snack laga carry cheyyachu.

3.  Peanut Butter

• Protein: ~8g per 2 tablespoons

• Bread tho, roti tho or smoothie lo add cheyyandi.

4.  Milk & Curd

• Milk lo ~3.4g protein per 100ml

• Curd lo probiotics kuda untayi – digestion ki good.

5.  Sprouts (Moong, Chana)

• Protein: 7-9g per 100g

• Morning breakfast or salad ga use cheyyandi.

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Non-Vegetarian High Protein Foods

6.  Chicken Breast

• Protein: ~31g per 100g

• Low fat, high protein. Gym goers ki perfect.

7.  Fish (Tuna, Salmon)

• Protein: ~20–25g per 100g

• Omega-3 fatty acids kuda untayi – heart health ki best.

8.  Eggs

• Protein: ~6g per egg

• Budget-friendly, easily available. 2-3 eggs per day chalu.

9.  Mutton (Lean Cuts)

• Protein: ~25g per 100g

• Moderate quantities lo consume cheyyali.

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Protein Supplements (Optional)

• Whey Protein (Gym lo workouts chese vallaki)

• Plant Protein (Soy, Pea protein powders for vegetarians)

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Tips to Include High Protein Foods Daily

• Breakfast lo 2 eggs + milk

• Lunch lo dal or sprouts

• Evening snack lo almonds or peanut butter

• Dinner lo paneer or chicken breast