High Protein Diet- Vegan, Meat, Dairy Best Natural Sources

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Protein is a macronutrient that possesses the building blocks of muscles. Protein Diet plays a very important role in building & rebuilding our muscles, providing fuel & energy to our bodies.

It provides nine very important essential amino acids to our bodies. These 9 amino acids help to prevent our bodies from protein-energy malnutrition which may lead to death.

Besides, It plays a very important role in the world of bodybuilding and fitness. So in this article, we will talk about the food & diet having a high amount of protein and other quality nutrients best for your body’s Health and Fitness.

Vegan or Non-Vegan High Protein diet

Generally, the diet based on high protein sources is divided into two, three main groups. So don’t worry we have mentioned & separated this high protein diet food for both the vegan or non-vegan groups.

You can choose & make your own diet plan with respect to your liking/disliking, availability, and budget. This article provides a brief explanation of what you should eat or add to your diet if you are working out and aiming for healthy food.

Why Protein is very important?

If you are not taking or eating enough amount of daily protein as per the requirement of your body. Then your muscle gaining efforts will be useless and even can make a negative effect on your body.

Protein plays a very important part in rebuilding your muscles and increases the work rate and power in your body. Obviously the quality and quantity also matter a lot.

Likewise, if you want to maintain a healthy, fit & aesthetic physique or even want to lose. Protein plays a very important and vital role in every aspect of physical health & fitness.

Whether it is for gaining weight or losing weight, lean build or bulking, cardio, or strength training protein plays the same role for your body.


Best Meat Protein Sources

Meat- High Nutrient diet to build muscles

1. Chicken Breast:

Chicken Breast best Protein diet

Chicken breast is one of the best protein sources when it comes to its availability and cooking. It has a high amount of protein and a very low amount of fats with 0% carbohydrates.

In addition, it also provides a huge amount of Vitamin B-6 which is very useful for your health as well.

  • As 100 gram serving of Chicken Breast contains:
    • 170 calories
    • 30 grams of Protein
    • 3.5 grams of fats

2. Egg/Egg White: 

Talking about Egg Whites, they are the leanest protein sources you can find and a great option to eat in breakfast to complete the daily protein dose.

Egg/Egg White Protein and Nutrients
  • One Egg (Yolk + White) contains:
  • However Egg White just contains:
    • 20 calories out of 75 from the whole egg.
    • 4 grams of high quality protein but with no saturated fats or cholesterol.

Which makes it more preferable for a healthy diet. Hence good amount is to go for 2 whole eggs (2 Egg Yolks) and 3-4 egg whites every day.

I would recommend not to eat more than 2 whole eggs in one day. However, you can eat as many Egg whites as you want.


3. Fish Protein:

Best Fish Nutrients table

If you are looking for high quality protein source along with typically low fats then Fish and sea food is the best available option for you.

  • A 100 gram of dried fish can provide up to 65 grams of protein.

It contains high-quality protein and up to 93% of calories which you can add in your diet. Furthermore, Fish food contains a lot of other important vitamins, minerals, and fatty acids as well.

Therefore In order to do a lean bulk and to do it faster then fish protein is the best choice. As it contains zero carbohydrates.

Top ten and most common Fish Diet having a high amount of proteins are mentioned in the table below along with other important nutrients in them.

Fish nameCalories per 6ozProtein per 6oz Fats per 6ozVitamins
Salmon 350 38 g 20 g B6, B12
Trout 250 40 g 12 g B3, B12
Sardines 346 42 g 18 g B12
Mackerel 180 32 g 5 g B6, B16, D
Tuna 245 50 g 8 g B6, B12
Haddock 150 35 g 2 g B
Flounder 155 23 g 2 g B
Cod 140 30 g 2 g B
Perch 154 33 g 2 g B12
Halibut 185 36 g 4 g D, B6

4. Steak/Ground Beef:

Steak or Ground Beef Nutrients
Must add Beef in your protein diet!

Another high quality protein diet and easily available with a lot of benefits. It contains around 52% of protein in it along with other different important nutrients as well.

Also enriched with many vitamins and minerals like vitamin B-6, D, Iron, Magnesium, calcium, and Cobalamin. Make sure you eat a good amount of beef twice a week at least.

  • 100 grams of Beef contains:
    • 250 calories
    • 26 gram of protein
    • 15 gram of fat
    • Nutrients like cholesterol, sodium and potassium as well.

5. Protein Powder:

Best meat protein powder

If you are taking enough or high protein foods in your daily diet then you don’t exactly need a protein powder to build muscle mass. However, it still serves a very solid purpose in your bodybuilding journey.

First, make sure you are taking protein from natural sources as mentioned above. But in case if you are not able to complete your daily protein requirement from those natural resources or from your daily meals.

Then a protein powder is always a good option to maintain your daily protein and to keep on bulking or cutting. Preferable is to buy a Beef protein powder.

By searching the market and online you will find many different varieties of beef and other meat protein powders. Choose a better meat protein brand like Muscle Tech, Carnivor, Pure Paleo, Nitro-Tech, etc.

Plus according to the recent studies and Drew’s article, it looks like animal proteins are more beneficial & reliable than the plant or vegan protein sources in order to keep muscles strong in elderly people.




Top Vegan Protein Sources

Best Vegan Diet having High Protein

1. Beans and Lentils:

Beans and Lentils both are a great natural sources for daily protein intake. They contain carbohydrates and fats as well.

Beans and Lentils are a great source of Protein and a healthy diet.
  • 100 grams of Beans contains:
    • 347 calories
    • 21 grams of Protein
    • 1.2 grams of fats.
  • Whereas 100 grams of Lentils contains:
    • 116 calories
    • 9 grams of protein
    • Minimum fats
    • 20 grams of carbohydrates

Therefore some common and best beans having high protein you must add in your weekly diet are mentioned below in the table.

Protein SourceCalories 100g ServingProtein 100g serving
Black Beans 195 25 g
Kidney Beans 196 24 g
Chickpeas 390 17 g
Split Beans 380 9 g
Pinto Beans 164 20 g

2. Tofu and Tempeh:

Tofu and Tempeh Nutrition count

Both are one of the best and natural form of Vegan Protein Diet.

  • Tofu contains 9 essential amino acids as well and a good source for magnesium, vitamin B, zinc, and copper as well.
  • Likewise, Tempeh is another great source of other important nutrients like manganese, phosphorus, magnesium, and riboflavin as well.

Even though Tofu and Tempeh are great sources of Protein but Tempeh is healthier & nutritious than Tofu. Moreover, Tempeh also provides more protein and fiber than Tofu as mentioned below in the table.

Protein SourceCalories/100gProtein/100gFats/100g
Tempeh 193 19 g 11 g
Tofu 76 8 g 4.8 g

3. Nuts and Seeds:

Nuts and Seeds best Nutrition

They provide an excessive amount of calories to your diet having a high amount of protein as well. Nuts can help a lot in building muscles and maintaining fitness if used properly.

These days Nuts & Seeds have become a primary part of every athlete and bodybuilder’s diet. As they are the best performance enhancer and their high antioxidant nature provides increased tolerance to endurance and speed up the recovery rate from injuries.

In addition, they are a great source of protein, healthy fats, fiber, vitamin E and B, magnesium, and many other nutrients. A healthy daily routine of nuts intake is around 30-40 grams of Nuts which is equal to 20 almonds.

Better is to take a mixture of different nuts like peanuts, almonds, pistachios, walnuts, etc. 100 grams of mixed nuts can provide up to 20 grams of quality protein to your diet. Some common nuts are mentioned in the table below.

Protein SourceCalories 100g ServingProtein 100g serving
Peanuts 570 25 g
Almond 550 23 g
Pistachios 555 20 g
Pecans 700 9.6 g

Likewise, Seeds are also a great source of vegetarian protein, healthy fats, fiber, and other several nutrients as well. 100 grams of dried Pumpkin Seeds can provide up to 30 grams of Protein. Therefore some common and best seeds having a high amount of protein you can add to your diet are mentioned below.

Protein SourceCalories 100g ServingProtein 100g serving
Pumpkin Seeds 560 30 g
Sunflower Seeds 584 22 g
Sesame Seeds 570 20 g
Pecans 536 18 g

4. Protein Bread:

Protein Bread- Best high quality protein souce.

Protein Bread is a complete package of nutrients required for growth, maintenance of body health, and fitness. It is an excellent source of protein, vitamins, minerals, fiber, and carbohydrates.

Generally very low in fats and cholesterol. Bread is quite bulky and heavy that is why it takes longer to digest and is more satisfying.

  • Every 100g of Protein Bread contains:
    • 250 Calories
    • 10 grams of Protein
    • 50 grams of Carbohydrates
    • Important nutrients like Sodium, Potassium, Iron, Vitamin B-6, etc.

That means one slice of Protein Bread which is normally about 50g contains 5 grams of Protein which can really help raise your daily protein intake.

Point is if you are eating white bread or normal bread you should replace that with Protein Bread. Moreover easily available in every bakery or big food Marts, shops, etc.


5. Vegan Protein Powder:

Best vegan protein powder

Struggling with the daily protein intake from your Vegan diet. Don’t worry one of the easiest ways to complete is by Vegan protein powder. There is a number of good Plant-based Protein powders available.

In recent years we have seen long term fatigue issues starting to increase due to a lack of Vitamin B-12 found naturally in animal products. According to the Telegraph, there are a number of athletes & bodybuilders switching to a Plant-based (Vegan) diet and protein.

Like in recent years, boxers David Haye and Mike Tyson, tennis star Serena Williams and her sister. Moreover, MMA fighters like Nate Diaz, Jake Shield, and many cricketers and footballers have also switched to Vegan Protein Diet.

Good options are Pea protein, Soy, Hemp, Brown Rice, Sunflower and Pumpkin seed protein, etc. Don’t waste money on buying cheap products and always rely on good vegan protein brands like Optimum Nutrition ON, Sakara, Organic, Garden of Life, etc.


Dairy/Milk Products Protein Diet

Best Dairy Products to Eat for Fitness and Body Building

1. A cup of milk:

Milk is an excellent source of natural and quality Protein and widely available. Provides a complete package of many important nutrients like calcium, phosphorus, vitamin B, potassium, and vitamin D.

  • 100g of Milk contains:
    • 42 calories
    • 3-4 grams of Protein
    • 5 grams of carbohydrates
    • Important nutrients like Calcium, sodium, potassium, cobalamin etc.

So by just taking one 250ml cup of milk daily, you can add around 8-10 grams of protein in your daily intake. Make sure you are taking natural and fresh milk. According to goop, about 85% of the World’s milk supply comes from cows.

250ml Cup of milk nutrients.

However, there are a number of other milk options also available if not in every country but at least in most of the places. Some good sources of milk are cow milk, camel milk, goat milk, buffalo milk, etc.


2. Yogurt:

Yogurt contains high quality proteins.

As yogurt is produced by doing bacterial fragmentation of milk that’s why it also contains a very high amount of protein and other important nutrients like milk.

It contains healthy bacterial cultures, which are good for your digestive system and for your body’s overall health.

  • 100g of yogurt contains:
    • 60 calories
    • 10 grams of Protein
    • 4 grams of carbohydrates
    • Important nutrients like Calcium, cobalamin, vitamin B-6, potassium, etc.

If you just eat one cup (250ml) of yogurt daily or add it in your diet then that means you will be adding 25g of high quality protein in your daily diet. Isn’t Great?


 3. Cottage Cheese:

Cottage Cheese- Best and Healthy Diet

Cottage cheese is a fresh cheese curd product and another great high protein diet to rely on. It is also known as curds and whey. Cottage cheese is made up of mostly casein protein, rather than whey protein.

Because casein is slower digesting and more efficient than whey at preventing muscle breakdown.

That’s why many professional bodybuilders and athletes eat cottage cheese before bed. This leads to a sustained release of amino acids into the blood and muscles during the night.

  • 100g of cottage cheese contains:
    • 98 calories
    • 12 grams of Protein
    • 4 grams of overall fats
    • 4 grams of carbohydrates

It’s high in many nutrients including protein, B vitamins, and other minerals like calcium, sodium, potassium, selenium, and phosphorus. Whether you’re looking to lose weight or to build muscles, cottage cheese is among the most beneficial protein food you can eat.


4. Cheddar Cheese:

Cheddar Cheese is perfect for health.

Cheddar cheese is another widely used and eaten in the world as made from cow’s milk. Some people avoid cheese and consider it as high in fats, sodium, and calories. However cheese is also an excellent source of high and quality protein.

  • 100g of cheddar cheese contains:
    • 402 calories
    • 25 grams of Protein
    • 32 grams of overall fats
    • 4 grams of carbohydrates

Moreover Cheese is also a very good source of calcium, vitamin A, vitamin D, Vitamin D-6 and Iron etc. Great for healthy bones and teeth, blood clotting, wound healing and maintaining normal blood pressure. Eating cheese also even assist in weight loss and help prevent heart diseases and osteoporosis.


5. Protein Bars:

Protein Bars is another great Protein Source and sometimes a best alternative for the complex and time consuming home cooked protein food & Recipes. The Nutrients it contains totally depends on the ingredients used.

Best Protein Bars in Market.

Usually have a very low amount of carbs, Vitamins, and dietary minerals as compared to a High amount of Protein. Protein bars are commonly used by athletes in many sports or exercise enthusiasts & fitness athletes for muscle building.

The most common and popular Protein Bars are usually made up of Whey Protein and other dairy products like Milk, Casein and Egg, etc. Vegan protein bars contain plant-based protein sources like brown rice, hemp, peas, and soybeans.

According to Fatherly, some of the best Protein Bars are:

Protein BarsProteinCaloriesCarbs
Primal Thin Whey Protein Bar  20g13019g
ONE Protein Bar20g23022g
Gatorade Whey Protein Recover Bar20g35041g
Detour Simple Whey Protein Bar20g23024g
Rise Bar Protein Bar20g28020g
Perfect Bar Original Refrigerated Protein Bar17g33026g
RXBAR Whole Food Protein Bar  12g21022g

6. Best Dairy Protein Powders:

Best Whey & Casein Protein Powders Brand

Again I would recommend first make sure you are taking protein from natural sources as mentioned above and then rely on Protein Powders.

Whey and Casein are the best Protein Powder choices if you rely on dairy diet, and want to reduce body fat or to build muscle. In addition, they provide the best quality If you are looking for an extra amount of daily Protein.  

Always rely on and buy from the best Whey & Casein Protein brands like Muscle Tech, Optimum Nutrition Gold Standard, Legion, Grass-Fed, etc.


High Protein Fruits Choices

High quality Protein Fruits

High-Quality Protein containing fruits are another great add-ons or add-ups you can use in your daily diet. You can always use them as extras or for the energy booster. However, most of the fruits are not really highly enriched with Protein like other food mentioned above.

But they are still going to play a very significant role in your daily calorie intake and protein intake. You can also use them in several ways like making fresh juices or in milkshakes.

Why Fruits are Great?

Fruits are also great snacks that usually contain around 70-90 calories per small dose. Besides they are free of fat, cholesterol and are very low in sodium.

These Fruits are an excellent source of essential vitamins and minerals and are high in fiber. Moreover, Fruits are also enriched with other essential nutrients like potassium, dietary fiber, vitamin C and Folate (Folic acid or Vitamin B), etc. 

Fruits also provide a wide range of health benefits like boosting antioxidants. Eating a natural diet high in fruits and vegetables can reduce the risk of many diseases like heart attack, cancer, inflammation, and diabetes, etc.

Here is a list of some common Fruits having high quality of Protein:

High Protein FruitsCalories per 100gProtein per 100g
Guava682.6 g
Avocado1602 g
Apricot481.4 g
Raspberry531.2 g
Banana891.1 g
Kiwifruit611.1 g
Blackberry431.1 g
Orange471 g
Peach400.9
Cantaloupe350.8 g

Daily Protein Intake Count:

If you want to gain weight then A good amount of daily protein intake is 2 grams of protein per kilogram or 1 gram of protein per pound of your body weight.

For Weight Gainers

For example, If your body weight is 60 kg then you must take around 120 grams of protein every day. Likewise, if your body weight is 140 pounds than you must take around 140 grams of protein every day.

If you want to lose weight then daily protein intake is even more than 2 grams of protein per kilogram. Usually, professionals recommend around 2.5 to 3 grams of protein per kilogram of your body weight.

For Weight loss

For example, If your body weight is 60 kg or around 120 pounds than you must take around 140-180 grams of protein every day to lose weight.

The point is that either way you have to leave an unhealthy diet containing fats and carbs and totally rely more on a high protein diet. This is the key to a healthy lifestyle and a strong body and muscles.


Explanation on some common Protein Myths:

  1. “Protein is just for bodybuilders”. Protein means a healthy diet and more strength to your body. Moreover, Protein intake alone cannot bulk you up or lean you down. But with the help of a controlled diet and proper training protein will assist you to get in shape faster.
  2. “Only Fast digestion protein diet is better and can build muscle”. It totally depends on at what time of the day it is consumed. Both Slow and fast-acting protein can benefit from muscle growth.
  3. “The more protein you can take, the better”. As mentioned above, one should take protein as per his/her goals. Otherwise too much high protein diet can also result in a bad way for your body.

Risks of eating too much protein:

However eating a natural and healthy diet has no bad impacts on your health and body. But excessive use of anything can lead to problems and can cause damage to your health.

Therefore I wanted to mention some risks of eating too much protein which may happen to some people. Problems to body parts like heart, kidneys, liver, spleen, nervous system, stomach, intestines, etc.

  1. Weight gain
  2. Constipation
  3. Diarrhea
  4. Dehydration
  5. Bad breath
  6. Kidney damage
  7. Increased cancer risk
  8. Heart disease

Except for a few most of them are very common problems that happen to many people & athletes so nothing to be afraid of. These risks are also connected with different types of food mentioned in this article.

You should always consult with your doctor or can take advice from an experienced guy before making your protein diet or food choices.

So don’t overdose in any case, always rely and fill your body with quality not quantity.


I hope this article will help you in choosing a best protein source and in making a great protein diet for your body. Do tell us whether the article was good or not. Or Is there anything that we should add in this article. You can give your feedback in comments.


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