Prime 20 Meat Sources That Present The Most Protein

A workout warrior who wants to build muscle should keep these top protein sources in stock, or at least rotate them all year round. Meat made from fish, chicken, beef and game offers its own range of vitamins, nutrients and protein profiles. Do yourself a favor to ward off nutrient deficiencies, maintain high energy levels and maintain your overall health: Eat meat.

1 out of 20

20 Meat Proteins Grilled Chicken Breast


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1 Chicken breast

Chicken breast is the classic, lean muscle building protein. However, don't get stuck in the monotony of eating them boring and baked every day. You can chop cooked chicken breasts with two forks and throw them into a vinegar-based / East Carolina-style BBQ sauce to get a brand new taste without lots of extra calories. Another option is to throw a couple of chicken breast fillets in a ziploc bag of balsamic vinegar and fresh rosemary the evening before cooking to get a simple and essentially calorie-free marinade.

Protein (4 ounces): 27 grams

2 out of 20


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2nd Mahi-Mahi

Mahi-Mahi is the fish steak. It has great texture, taste and grills very well. A 3.5-ounce serving of mahi-mahi barely contains half a gram of fat, but it comes with 18 grams of complete protein. Marinate your Mahi-Mahi with coriander, salt, pepper, cumin and lime juice before grilling.

Protein (3 ounces): 16 grams

3 out of 20

20 meat protein pork fillet

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3rd pork tenderloin

Despite the strong marketing that claims it is the "other white meat", pork is actually red meat. But don't be put off by the often exaggerated associations between red meat and mortality. Pork fillet is a great lean source of protein. In the supermarket you will often find pre-marinated pork fillets that are ready to simply burst in the oven or on the grill.

Protein (3 ounces): 13 grams

4 out of 20

20 meat proteins basic turkey

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4th 99% Lean Ground Turkey

When purchasing ground turkey, be sure to include the percentage of leanness, as ground turkey products will omit this information when mixing turkey parts other than the breasts. The excessive leanness of 99 percent lean turkey can make it very dry when cooked as a meatball or burger. To combat this problem, add finely diced red peppers and onions to get more flavor and moist meat.

Protein (3 ounces): 21 grams

5 out of 20

20 meat proteins round eye steak

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5 Round steak's eye

With just 0.9 grams more fat per 3.5-ounce serving compared to a skinless chicken breast, round steaks are the leanest piece of beef you can get. If you find the grass-lined version of this cut, it will be even slimmer. When choosing beef, choose cuts of your choice or variety, as they are leaner than similar cuts rated Prime.

Protein (4 ounces): 20 grams

6 out of 20

20 meat protein scallops

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6 Scallops

Usually not on most muscle building protein lists, scallops are a good choice for lean protein. A 3.5 ounce serving contains only 0.5 grams of fat. Scallops are easy to cook because they can simply be seasoned with salt, pepper, a little peanut oil (which has a neutral taste and a high smoke point) and can be placed on a very hot pan. Fry each side for 60- = 90 seconds (depending on the size of the scallops) and you're ready to eat.

Protein (3.5 ounces): 15 grams

7 out of 20

20 meat protein shrimp

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7 shrimp

The variety of ways to buy and eat shrimp makes them a versatile and convenient choice. They can be bought peeled and cooked so all you have to do is add them to a hearty salad or eat them cold in cocktail sauce. You can buy them raw and cook them as part of your favorite vegetable pan or grilled on a skewer.

Protein (4 ounces): 18 grams

8 out of 20

20 meat protein talapia

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8th Tilapia

A 3.5 ounce serving of tilapia contains only two grams of fat. Tilapia is often served frozen and pre-portioned, which makes it very user-friendly if portions are to be checked. A great way to prepare tilapia is to cover it with blackened spice and fry it in the oven.

Protein (5 oz.): 22.2 grams

9 out of 20

20 meat proteins turkey breast

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9 Turkey breast

Perhaps the leanest protein available, eating turkey breast is usually wrongly restricted to Thanksgiving and delicacies. Roasted turkey breasts are often available in supermarkets alongside roast chickens, making them an easy and quick source of high quality lean protein.

Protein (3 ounces): 26 grams

10 out of 20



10th tuna

Tuna competes with chicken for the characteristic bodybuilding protein source, but be careful not to overdo your tuna intake. If you reach for more than one can of tuna a day, there is a risk of consuming too much mercury and you should choose something else on this list.

Protein (4 oz. In cans): 20 grams

11 out of 20

20 meat proteins ground beef

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11 95% lean ground beef

A 3-ounce serving of 95 percent lean ground beef contains only 164 calories and 4.5 grams of fat and contains muscle-building creatine and iron, which keeps your energy levels high and your muscles working properly. You want at least 90 percent lean beef because it contains fewer calories and fat. If you really want the best quality, go for grass-fed beef. it is richer in nutrients.

Protein (3 ounces): 24 grams

12 out of 20

20 meat protein halibut

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12th Halibut

Halibut belongs to the flatfish family (flounder and sole) and is one of the largest saltwater fish, which is loaded with protein, selenium, B vitamins and omega-3 fatty acids. You want younger, smaller fish (though some can scale up to 600 pounds); Their meat is meaty, firm and a little bit sweet. Remove the skin before or after roasting or poach in olive oil.

Protein (3 ounces): 23 grams

13 of 20

20 meat proteins yellowfin tuna

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13 Yellowfin tuna

Yellowfin tuna is low in calories (93 per 3 ounces), low in fat (0.42 g) and rich in minerals such as selenium, potassium and niacin rich in antioxidants – the B vitamin that helps your body get energy from all that fat, carbohydrates and proteins that you eat promote blood circulation and proper nerve function. These meaty swimmers have a lot of high quality protein and can be raw (it's popular with sushi; if you don't know what you're doing, maybe leave it up to the professionals), or seared with salt in the pan, pepper and spices like chili powder, garlic powder and coriander.

Protein (3 ounces): 25 grams

14 out of 20

20 meat proteins roast beef

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14 roast beef

Believe it or not, roast beef is a fairly lean beef-based cold cuts. It contains all nine essential amino acids that your body cannot produce and gives you a healthy dose of iron. And of course it's not just reserved for sandwiches, you can also roast them in the oven (hence the name).

Protein (3 ounces): 18 grams

15 out of 20

20 Meat Proteins Canadian Bacon

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fifteen Canadian bacon

Canadian bacon and ham are similar in taste and texture, but if you have the option, opt for Canadian bacon. It is cut from the loin that runs along the pig's back (while ham is a cut that includes leg, butt, and shaft) so Canadian bacon contains fewer calories, carbohydrates, and cholesterol. Roast the slices until golden brown over medium heat for a protein boost during breakfast (or another meal).

Protein (3 ounces): 15 grams

16 out of 20

20 meat protein jerky

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16 Beef jerky

Beef jerky is the finest portable protein. Opt for natural, low-sodium jerks that are free of nitrates and artificial flavors and are made from lean cuts of meat.

Protein (1 ounce): 13 grams

17 of 20

20 meat protein bison burgers

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17th bison

If you've never had a bison before, it's time to take the plunge. It contains less fat, calories and cholesterol than chicken and fish and more protein than beef. It is incredibly lean and nutritious, contains many antioxidants, omega-3 fatty acids and vitamin E. Season bison steaks with olive oil, salt and pepper and cook in a hot pan.

Protein (3 ounces): 24 grams

18 of 20

20 meat protein buffalo salami

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18th buffalo

Buffalo may be a strange taste, but it's an incredible meat protein. It contains fewer calories, fat and cholesterol than chicken or fish and more protein than beef (similar to bison). You get a rich taste and a healthy dose of nutrients like beta-carotene, omega-3 fatty acids and it doesn't shrink when it boils, so you really get our money's worth.

Protein (4 ounces): 25 grams

19 of 20

Thomas Barwick

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19th Wild

Here's another game meat that you should use for beef every now and then. Venison contains about a sixth of the amount of saturated fat that beef contains. It contains more protein, vitamins and minerals per serving like iron, vitamin B6, niacin and riboflavin. If you don't like the wildness of game, use a citrus-based marinade to soften the taste. Use fillet or backstraps for steaks, stews and pan dishes. Lower ham for roasts are best. Just make sure you cook long and slowly so that they become tender. The tips of the ham are best for steaks; and the lower ribs, belly and neck are best for stew and sausage.

Protein (3 ounces): 27 grams

20 out of 20



20th Lining

Generally referred to as "stew" meat, your typical piece of food will contain 125 calories per 4 ounces. Serve with 25 grams of protein. It's also one of the cheaper cuts, though it doesn't mean that it's less aromatic. Throw it in a marinade and throw it in the slow cooker or use it for a hearty Bolognese sauce.

Protein (4 ounces): 25 grams

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