Hitting your protein target is the single most important nutritional factor for weight loss and muscle preservation. But eating chicken breast every day gets old fast. This is a complete list of the best protein sources — animal and plant — with exact macros per 100g so you can build variety into your diet without losing track of your numbers.
Why protein is the priority macro:
Protein has a 25–30% thermic effect (you burn calories just digesting it), preserves muscle during a calorie deficit, and is the most satiating macro per calorie. Most people trying to lose weight eat 60–90g protein per day — research suggests 140–180g is where the real benefits kick in.
Animal Protein Sources (per 100g)
Animal Protein: Full Macro Table
| Food (100g cooked) | Protein | Calories | Fat | Best For |
|---|---|---|---|---|
| Chicken breast | 28g | 165 | 3.6g | Lean protein, meal prep |
| Turkey breast | 28g | 135 | 1.0g | Lowest calorie lean protein |
| Canned tuna | 29g | 116 | 1.0g | Highest protein-to-calorie ratio |
| Salmon | 25g | 208 | 12g | Omega-3s + protein |
| Lean ground beef | 26g | 218 | 13g | Iron + zinc + protein |
| Shrimp | 27g | 99 | 0.3g | Almost zero fat protein |
| Eggs (whole, 2 large) | 12g | 143 | 10g | Complete nutrition, portable |
| Greek yogurt (0% fat, 200g) | 20g | 110 | 0g | Snacking + gut health |
| Cottage cheese (200g) | 22g | 180 | 4g | Casein protein — slow digesting |
| Sardines (canned in water) | 24g | 140 | 5g | Budget protein + omega-3s |
Plant Protein Sources (per 100g dry / cooked where noted)
Plant Protein: Full Macro Table
| Food | Protein | Calories | Complete Protein? | Notes |
|---|---|---|---|---|
| Seitan (100g) | 22g | 125 | No (low lysine) | Best plant protein density; avoid if gluten-sensitive |
| Tempeh (100g) | 19g | 193 | Yes ✓ | Fermented soy — gut-friendly, complete amino profile |
| Edamame (100g) | 17g | 122 | Yes ✓ | Only complete protein legume; also high in fiber |
| Lentils (200g cooked) | 18g | 230 | No (low methionine) | Pair with rice for complete profile |
| Black beans (200g cooked) | 16g | 227 | No | High fiber; very filling per calorie |
| Pumpkin seeds (30g) | 9g | 151 | Yes ✓ | One of few complete plant proteins; also high in magnesium |
| Hemp seeds (30g) | 10g | 166 | Yes ✓ | Complete protein; high in omega-3s |
| Quinoa (185g cooked) | 8g | 222 | Yes ✓ | Complete grain protein — use as rice replacement |
Sample Day Hitting 160g Protein
| Meal | Food | Protein | Calories |
|---|---|---|---|
| Breakfast | 3 eggs + 200g Greek yogurt | ~32g | ~360 |
| Lunch | 200g chicken breast + 100g quinoa + vegetables | ~62g | ~520 |
| Snack | 1 can tuna (85g) + rice cakes | ~25g | ~190 |
| Dinner | 200g salmon + broccoli + sweet potato | ~50g | ~550 |
| Total | ~169g | ~1,620 |
- Prioritize protein at every meal, not just dinner. Spreading protein across 3–4 meals maximizes muscle protein synthesis better than loading it into one meal. Aim for 30–50g per meal.
- Combine plant proteins to get complete amino acids. Rice + beans, pita + hummus, oatmeal + hemp seeds — these classic combinations cover all essential amino acids that individual plant foods lack.
- Cheapest high-protein options: eggs, canned tuna, lentils, canned sardines. You don't need expensive protein to hit targets. These four foods can cover most of your protein needs for under $2/day.
Related reads:
How much protein per day · High protein shake recipes · High protein snacks · Meal prep guide
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