Every cell in our body is made of protein, a major part of the skin, muscles, organs, and glands. You actually need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy. I personally don’t eat red meat, which is a high quality protein source.. I do eat chicken and fish.. But I try as much as I can to compensate for the loss of the high quality proteins by eating other protein sources, important too. Everyone needs proteins in their daily diet plan, and more specifically vegetarian people, or people with high blood cholesterol levels, so they get confuse about what to eat, specially when their goal is to build muscles. So here’s a list of the most common and healthy protein sources. And guess what, It’s cheap, everyone can have it!

1- Peanut Butter:

The peanut contains a healthy amount of plant protein, higher than any other legume or nut. You can surely guarantee enough protein intake to make your muscle grow faster. A daily tablespoon intake is recommended.


2- Greek Yogurt:

Plain Greek Yogurt contains twice as much protein than regular yogurt. A cup of Greek Yogurt contains 20g of protein while a regular yogurt cup contains around 11 grams. It’s more nutritious and tasty, plus it’s lower in sugar and higher in healthy fat that aids in healthy muscle growth.


3- Beans:

Beans are extremely nutritious and loaded with protein. The protein amount in beans may range from 15 to 25 grams per cup and beans can therefore be high in iron, great for anemic people! It’s an excellent post-workout option!



Whey protein is the most popular source of quality protein among many athletes and bodybuilders. The effective amino acid contents provide a proper muscle recovery and growth while you can still lose body fat.  Because of its popularity, there are many brands in the market making it available at cheap prices.


5- Canned tuna: 

Tuna is a great source of protein specifically for muscle builders. A small can of tuna contains 30 grams of protein.. It’s a lean protein source  that can make your body more toned and aesthetic. One of my favorite dinner option 🙂


6- Eggs:

You can benefit from an intake of 6 grams of protein by just eating one egg. Eggs are very good for the heart, high in choline which is important for pregnant women and  help your muscle recover after the workout. For a rich nutritious breakfast, mix 2 white eggs with one egg yolk.



Include those food more often!

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