26 Foods That Help You Build Lean Muscle

Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline


Salmon is a great choice for muscle building and overall health.


There’s a good reason why chicken breasts are considered a staple for gaining muscle.

Chicken Breast

Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.

Greek Yogurt

In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6.


Beef is packed with high-quality protein, B vitamins, minerals and creatine

Lean Beef

Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs


Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals


One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine

Cottage Cheese