Home/Blog/10 Best Foods to Build Lean Muscle

10 Best Foods to Build Lean Muscle

By Ethan Boldt

March 17, 2025

A lot of good things happen when you put on lean muscle. Your metabolism kicks up another notch, your bones get stronger, you’re stronger and have more endurance, and you even have better balance and coordination. You also get a more streamlined, taut physique.

Also want to manage a healthy weight or lose weight? Simple: build more muscle (in addition to a healthy diet and lifestyle, including regular exercise and muscle-building exercise). This strategy is so effective because lean muscle helps you burn more calories at rest compared to fat tissue.

Another reason to gain muscle? Once we get into our 30s and 40s, if we don’t address it, muscle loss can begin. This is a normal process of normal aging but can be slowed down.

How to build more muscle? While part of the plan is strength training two to four times a week, it’s also important to eat muscle-building foods.

Let’s learn more about this muscle-building dietary plan, including the best foods for lean muscle.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

How to eat to gain lean muscle

Overall, you will want a balanced macronutrient diet with healthy carbohydrates and fats alongside high-protein foods. In general, aim for a ratio of 40 percent to 50 percent carbohydrates, 20 percent to 30 percent fats, and 25 percent to 35 percent protein. Note that most people come up short in the protein department, eating much less than 25–35 percent of their daily calories as protein.

How much protein exactly? For women who want to gain muscle, try to consume 0.5 to 0.8 grams of protein per pound (or 1.2 to 1.7 grams of protein per kilogram) of body weight per day. For men who wish to put on muscle, aim to get around 1 gram of protein per pound (or 2.2 grams of protein per kilogram) of body weight per day. If you’re engaging in frequent intense weight-lifting sessions, protein is also essential.

When it comes to calories, in order to gain muscle, you will actually want to be in a slight calorie surplus, such as around 10 percent to 20 percent more calories than your maintenance level.

Some muscle-building eating tips include:

• Include protein in every meal and snack. This can stimulate muscle protein synthesis more effectively than a couple of huge protein meals.

• Make sure to eat protein after exercising (within an hour or two), as studies indicate that such timing may help promote fat loss while increasing muscle gain.

• Consume complex carbs like oats, sweet potatoes and quinoa for energy and recovery.

• Eat healthy fats like avocado, olive oil and nuts for energy.

• Eat nutrient-dense vegetables and fruits to support healthy muscle repair and growth.

• Aim for 4 to 5 meals or power snacks per day.

• Don’t neglect water, which helps support muscle recovery and performance.

Best muscle-building foods

The very best foods that build lean muscle are high in protein yet low in saturated fats. Think chicken breast instead of ribeye. Protein is key for muscle growth and repair, plus it helps preserve lean mass during weight loss.

1. Chicken breast

Chicken breast is very high in protein yet low in both fat and calories. It’s why it’s such a prized food among bodybuilders. A 100-gram (around 3.5 ounces) serving of raw, skinless, boneless chicken breast contains 22.5 grams of protein yet just 1.9 grams of fat and 112 calories.

Chicken breast is also high in valuable B vitamins like niacin, which can help improve muscle strength and lean muscle while reducing fat.

Chicken can be grilled, baked or sautéed and seasoned with herbs and spices. Try adding it to salads, wraps or sandwiches.

2. Eggs

Eggs are not just high in protein, but they also contain all nine essential amino acids (the building blocks of protein) and are also rich in vitamins and minerals including B12, choline, vitamin A and iron.

One of the amino acids that’s very important for muscle growth is leucine, which helps the body synthesize protein. Eggs include a lot of it.

A typical serving of two eggs (100 grams) contains 12.4 grams of protein, 8.7 grams of fat and 74 calories.

Eggs are often a part of many high-protein breakfast ideas, as they can be boiled, scrambled, poached or fried according to personal preference. They can be enjoyed on their own, used in sandwiches, or incorporated into various recipes like frittatas, omelets or quiches.

3. Salmon

Salmon, particularly wild caught, is high in protein as well as omega-3 fatty acids. Omega-3s help with muscle protein synthesis as well as recovery.

A 100-gram (around 3.5 ounces) of wild-caught, raw, sockeye salmon contains 22.3 grams of protein, 5 grams of fat and 136 calories.

Salmon can be grilled and baked and eaten by itself next to a starch and vegetable, combined in a salad and more. Canned wild salmon is another great option, for salmon salad sandwiches or salmon cakes.

4. Lean beef

Red meats, such as steak or ground beef, are high in protein plus many other nutrients, such as iron, zinc, omega-3 fatty acids and conjugated linoleic acid. Opting for grass-fed types usually results in more nutrients.

The best cuts of beef or types of ground beef for muscle building should be lean. Lean cuts of beef include top sirloin, brisket, top round roast, eye round steak, sirloin tip side steak, flank steak, beef tenderloin, tri-tip and chuck roast. Ground beef should be 90 percent or 95 percent lean.

Some studies show that eating lean red meat can help increase muscle gains from exercise.

A 3-ounce (85-gram) serving of cooked top sirloin, trimmed, contains 24.6 grams of protein, 9 grams of fat and 186 calories.

Grill or pan fry and serve with vegetables and quinoa for dinner, or slice and add to a lunch salad or sandwich.

5. Whey protein powder

Whey protein benefits align very well with muscle gain goals. Whey protein can promote gains in lean muscle mass, especially when paired with strength training. Whey also stimulates more muscle synthesis than casein or soy protein products.

Impressively, studies show that whey protein benefits include helping individuals maintain muscle mass even when under calorie restriction, plus promote healthy, strong muscles as one ages.

Ancient Nutrition’s Whey Protein combines high-quality whey protein, organic regenerative A2/A2 milk protein and clinically studied eggshell membrane collagen into one supplement. Each scoop contains 23 grams of protein, and it’s available in vanilla bean, milk chocolate and chocolate peanut butter flavors.

There's also Ancient Nutrition’s Whey Protein + Fat Loss* Blend, a vanilla cinnamon flavored protein powder. It’s formulated with 23 grams of grass-fed whey protein, with added organic regenerative A2/A2 milk protein and a superfood Fat Loss* Blend. Benefits include less body fat*, more strength*, increasing your metabolism*, recovering more quickly, feeling less stressed, more energized and on top of your cravings.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

*In addition to a healthy, reduced-calorie diet and healthy lifestyle, including regular exercise.

6. Greek yogurt

Greek yogurt contains roughly double the amount of protein as regular yogurt, and the low-fat version doesn’t contain that many calories either. It also contains probiotics and calcium.

One 7 ounce (200 g) of low-fat, plain Greek yogurt contains 20 grams of protein, 3.8 grams of fat and 146 calories.

Use plain Greek yogurt and top with fresh fruits, nuts or muesli for added flavor and texture. Greek yogurt can also be used as a substitute for sour cream in recipes or as a creamy dressing for salads.

7. Beans

Beans are plant-based protein sources that are also high in fiber. They are excellent options for vegetarians and vegans since they provide protein and other minerals, too. Beans are high in the amino acid leucine, which helps muscles synthesize.

A 100 gram (3.5 ounces) serving of canned, drained and rinsed black beans contains 7 grams of protein, 1.3 grams of fat and 118 calories.

Try black beans, kidney beans and others in vegetarian burger patties, chili or stews, tacos or as a filling for wraps.

8. Lentils

Similarly, lentils are legumes packed with protein and fiber. They’re also a good source of iron, potassium and magnesium and can contribute to muscle function.

A 100 gram (3.5 ounces) serving of cooked lentils contains 9 grams of protein, 0.4 grams of fat and 114 calories.

They come in various colors and are a great addition to soups, stews and salads. They can also be used as a base for vegetarian burgers or mixed into salads for added texture. Try them seasoned with herbs and spices, such as curry, to enhance their flavor.

9. Tofu

This soy-based product is popular among vegetarians and vegans due to its high protein content and versatility. Tofu also contains plenty of calcium, which aids muscle function.

Two slices (168 g) of firm, silken tofu contains 11.6 grams of protein, 4.6 grams of fat and 104 calories.

Tofu can be crumbled and used as a substitute for ground meat in recipes like tacos or pasta sauces. It also can be pan fried and used in sandwiches or cubed and tossed in a wok with fresh vegetables for an Asian dish.

10. Quinoa

Quinoa is a grain-like seed that is surprisingly a complete protein source, containing all essential amino acids. This complete grain thus aids muscle growth and recovery. Meanwhile, its high levels of iron help carry oxygen in the blood and assist with muscle endurance. Its complex carbohydrates provide energy for workouts and help replenish glycogen stores in the muscles.

A 100 gram serving of cooked quinoa contains around 4.4 grams of protein, 21 grams of carbohydrates, 1.9 grams of fat and 120 calories.

Quinoa makes a great alternative to rice or pasta. It’s also gluten-free and can be used as a base for salads, side dishes or even as a breakfast cereal. Additionally, quinoa can be flavored with vegetable or chicken broth while cooking to add more depth to its taste.

Bonus

Looking for a supplement for a muscle boost*? From 10 food-based sources and featuring 10 types of collagen, Multi Collagen Advanced Muscle Capsules use select ingredients to boost lean body mass. This supplement features a proprietary muscle building blend that includes East Indian globe thistle and mango bark extract.

Muscles need collagen and protein after exercise for recovery and growth, which is why collagen protein aids muscle recovery and helps reduce stiffness. The 10 types of collagen supply amino acids — including proline, glycine and arginine — that support healthy connective tissues in the joints and ligaments.

*In addition to a healthy diet and lifestyle, including regular muscle-building exercise.