{"id":51451,"date":"2023-06-07T20:27:38","date_gmt":"2023-06-07T20:27:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51451"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"high-protein-foods-for-picky-eaters","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/","title":{"rendered":"5 Secrets For Cooking And Plating High-Protein Foods For Picky Eaters"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#Does_Eating_A_Lot_Of_Protein_Help_You_Gain_Muscle\" >Does Eating A Lot Of Protein Help You Gain Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#What_Are_The_Best_High_Protein_Foods_For_Muscle_Building\" >What Are The Best High Protein Foods For Muscle Building?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#1_Greek_Yogurt\" >1. Greek Yogurt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#2_Chicken_Breast\" >2. Chicken Breast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#3_Quinoa\" >3. Quinoa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#4_Cottage_Cheese\" >4. Cottage Cheese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#5_Fatty_Fish\" >5. Fatty Fish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#6_Eggs\" >6. Eggs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#7_Lentils\" >7. Lentils<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#8_Nuts_And_Seeds\" >8. Nuts And Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#9_Whey_Protein\" >9. Whey Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#10_Lean_Beef_Jerky\" >10. Lean Beef Jerky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#11_Milk\" >11. Milk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#12_Soybeans\" >12. Soybeans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#13_ChickpeasGarbanzo_Beans\" >13. Chickpeas\/Garbanzo Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#14_Brown_Rice\" >14. Brown Rice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#15_Buckwheat\" >15. Buckwheat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#Which_Fruits_Are_Best_For_Muscle_Building\" >Which Fruits Are Best For Muscle Building?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#Frequently_Asked_Questions_About_High_Protein_Foods_For_Muscle_Building\" >Frequently Asked Questions About High Protein Foods For Muscle Building<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#Q_Which_Foods_Are_High_In_Protein_For_Muscle_Building\" >Q: Which Foods Are High In Protein For Muscle Building?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#Q_How_Much_Protein_Do_I_Need_To_Build_Muscle\" >Q: How Much Protein Do I Need To Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#Q_Are_There_Any_Plant-Based_Sources_Of_Protein_For_Muscle_Building\" >Q: Are There Any Plant-Based Sources Of Protein For Muscle Building?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#Q_What_Is_The_Best_Time_Of_Day_To_Eat_Protein_For_Muscle_Building\" >Q: What Is The Best Time Of Day To Eat Protein For Muscle Building?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#Q_Can_I_Get_Enough_Protein_From_Food_Alone\" >Q: Can I Get Enough Protein From Food Alone?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You know what\u2019s not funny? Having the appetite of the Hulk but the muscle mass of a garden gnome. We all want to get stronger, fitter, and healthier, but getting the fuel to achieve those goals can be tough.\u00a0<\/span><span style=\"font-weight: 400;\">That&#8217;s where high-protein foods come to the rescue! If you\u2019re looking to build muscle, you need a diet that helps you pack on lean muscle mass while keeping fat at bay.\u00a0<\/span><span style=\"font-weight: 400;\">The International Society of Sports Nutrition (ISSN) recommends that athletes should get 1.4 to 2g of protein per kilogram (2.2lb) of body weight per day for optimal performance.\u00a0<\/span><span style=\"font-weight: 400;\">Luckily, the range of high-protein foods available is vast and varied &#8211; from lean meats to plant-based proteins and dairy. All of them can help you meet your protein needs for muscle building. Here\u2019s a look at the top high-protein foods that should be part of your diet.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Secrets_For_Cooking_And_Plating_High_Protein_Foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Eating_A_Lot_Of_Protein_Help_You_Gain_Muscle\"><\/span>Does Eating A Lot Of Protein Help You Gain Muscle?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to research, a diet with an increased protein intake can help you build or maintain muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Eating sufficient amounts of <a href=\"https:\/\/betterme.world\/articles\/macro-friendly-recipes\/\">protein<\/a> helps your body create new proteins and repair damaged muscle fibers. The protein in your diet also acts as fuel for muscle growth and maintenance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The minimum recommendation for protein intake for healthy people is 0.8g per kilogram of body weight, or 0.36g per pound. However, if you\u2019re aiming to build muscle, one review suggests that athletes should get 1.6 to 2.2 g of protein per kilogram (2.2lb) of body weight per day for optimal muscle growth (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29497353\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, you&#8217;ll need to make sure you&#8217;re eating enough calories overall, as well as getting adequate amounts of fat, carbohydrates and micronutrients.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_High_Protein_Foods_For_Muscle_Building\"><\/span><strong>What Are The Best High Protein Foods For Muscle Building?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are 20 of the best high in protein foods for muscle building:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Greek_Yogurt\"><\/span><strong>1. Greek Yogurt<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Greek yogurt is a superfood when it comes to building muscle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6503736\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Not only is it packed with protein, but it is also low in calories, fat, and sugar. A typical serving of Greek yogurt contains about 17 grams of protein, which is almost double the amount of protein found in regular yogurt. Greek yogurt is also a great source of calcium and probiotics, which can promote digestion and keep your gut healthy.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Chicken_Breast\"><\/span><strong>2. Chicken Breast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chicken breasts are one of the leanest and highest protein meats available. It contains about 31 grams of protein in a 100-gram serving. Not only is it high in protein, but it also contains essential nutrients such as vitamin B6, niacin, and phosphorus (<\/span><a href=\"https:\/\/www.chicken.org.au\/wp-content\/uploads\/2020\/05\/ACMF_FactSheet_NutritionalCredentialsofChicken_2pp_A4_May20_Final1.pdf\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to being a great muscle-building food, a chicken breast is also low in fat and calories, making it a popular choice for people who are trying to lose weight or maintain a <a href=\"https:\/\/betterme.world\/articles\/high-protein-vegan-foods\/\">healthy diet<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Secrets_For_Cooking_And_Plating_High_Protein_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-47341 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-1024x576.png\" alt=\"high protein foods for picky eaters\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/high-protein-foods-for-muscle-building\/\"><i>The Newbie\u2019s Guide To High-Protein Foods For Muscle Building<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Quinoa\"><\/span><strong>3. Quinoa<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Quinoa is a nutrient-dense food that is considered a complete protein source because it contains all 9 essential amino acids that our bodies need to function properly and can\u2019t make themselves. The amino acids in quinoa can help repair damaged muscle tissue and promote growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8840215\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 1 cup (185-gram) serving of cooked quinoa contains approximately 8 grams of protein. Quinoa is also a great source of fiber, magnesium, and iron, making it a great addition to a healthy diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Cottage_Cheese\"><\/span><strong>4. Cottage Cheese<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cottage cheese is an excellent source of <a href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/\">protein<\/a>, with about 11 grams of protein per 100-gram serving. It&#8217;s also a great source of calcium and phosphorus, which are important for bone health. Cottage cheese is especially beneficial for muscle building because it contains casein protein, which digests slowly and helps keep your body fueled longer (<\/span><a href=\"https:\/\/www.bajajfinservhealth.in\/articles\/cottage-cheese\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Fatty_Fish\"><\/span><strong>5. Fatty Fish<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fish is a great source of lean protein and essential fatty acids, making it an excellent choice for muscle building. Salmon, tuna, and mackerel are all good sources of omega-3 fatty acids that can help reduce inflammation and promote muscle recovery (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7761957\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 100-gram serving of wild salmon contains about 20 grams of protein and is a great source of vitamin D, selenium, and B vitamins.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Eggs\"><\/span><strong>6. Eggs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eggs are one of the most nutrient-dense foods you can have for muscle building. One large egg contains about 6 grams of protein and all 9 essential amino acids that your body needs to build and repair muscle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9316657\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Eggs are also a great source of vitamin B12, which helps keep your energy levels up during intense exercise.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Lentils\"><\/span><strong>7. Lentils<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lentils are an excellent vegetarian source of <a href=\"https:\/\/betterme.world\/articles\/protein-blueberry-pancakes\/\">protein and fiber<\/a> that can help you meet your daily protein needs for muscle building (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5713359\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 100-gram serving of cooked lentils contains about 9 grams of protein and 8 grams of fiber, making it a nutrient-dense food that can help you stay full for longer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lentils are also a great source of iron and phosphorus, which are important for healthy bones and muscles.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Secrets_For_Cooking_And_Plating_High_Protein_Foods\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Secrets_For_Cooking_And_Plating_High_Protein_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-47222 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668-1024x577.png\" alt=\"BetterMe\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207668.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Nuts_And_Seeds\"><\/span><strong>8. Nuts And Seeds<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nuts and seeds are packed with protein, <a href=\"https:\/\/betterme.world\/articles\/pea-protein-vs-whey\/\">healthy fats<\/a>, and fiber, making them a great snack for muscle building. Almonds, cashews, and pistachios are all good sources of protein; just a handful can provide up to 6 grams of protein. Not only are they a great source of protein, but they also contain essential vitamins and minerals such as vitamin E, magnesium, and zinc (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10000569\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Whey_Protein\"><\/span><strong>9. Whey Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whey protein is a popular choice for muscle-building because it&#8217;s easy to digest and provides a large amount of high-quality protein in each serving (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8075117\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A single scoop of whey protein can contain up to 24 grams of protein, making it an excellent source for meeting your daily needs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to being a great source of protein, whey also contains <a href=\"https:\/\/betterme.world\/articles\/brown-rice-protein\/\">essential<\/a> amino acids such as leucine and glutamine, which can help repair muscles after exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8075117\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Lean_Beef_Jerky\"><\/span><strong>10. Lean Beef Jerky<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lean beef jerky is an excellent source of protein that can help you reach your daily goals for muscle building. A 100-gram serving contains about 30 grams of protein, making it a great snack to have before and after workouts (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/167536\/nutrients\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also low in fat, carbohydrates, and calories, so you don&#8217;t have to worry about consuming too many calories when snacking on beef jerky. Plus, it&#8217;s a delicious and convenient way to get your protein fix!\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_Milk\"><\/span><strong>11. Milk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Milk is a great source of protein, with about 8 grams of protein per cup. It&#8217;s also full of essential vitamins and minerals such as calcium and <a href=\"https:\/\/betterme.world\/articles\/crispy-tofu-recipes\/\">vitamin D<\/a>, which are important for bone health. Milk is especially beneficial for muscle building because it contains casein protein, which digests slowly and helps keep your body fueled longer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2569005\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, milk also contains lactose, which can be difficult for some people to digest. If you&#8217;re sensitive to lactose, you may want to consider other protein sources or try a lactose-free alternative such as almond milk or soy milk.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Secrets_For_Cooking_And_Plating_High_Protein_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-47220 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665-1024x576.png\" alt=\"high protein foods for picky eaters\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207665.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Soybeans\"><\/span><strong>12. Soybeans<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Soybeans are an excellent plant-based source of protein with about 8 grams per cup. They are typically consumed in the form of edamame, tofu, or tempeh. Soybeans are a great source of essential amino acids that can help build and repair muscle tissue (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26400436\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also support healthy digestion by providing fiber and prebiotics, which feed beneficial bacteria in your gut. Soybeans are not only an excellent source of protein, but they are also packed with vitamins and minerals. They contain iron, manganese, copper, magnesium, vitamin K1, folate, and phosphorus that can help support healthy bones and muscles.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><i>Vegetarian Snacks With Protein: Tasty, Healthy Options<\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"13_ChickpeasGarbanzo_Beans\"><\/span><strong>13. Chickpeas\/Garbanzo Beans<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chickpeas, also known as garbanzo beans, are a great source of plant-based <a href=\"https:\/\/betterme.world\/articles\/1700-calorie-meal-plan-high-protein\/\">protein<\/a>. A half cup of cooked chickpeas contains about 19 grams of protein and is also packed with fiber and essential vitamins and minerals such as iron, phosphorus, magnesium, potassium, zinc, and B vitamins (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188421\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chickpeas are also a great source of healthy fats and can be easily incorporated into meals like salads, soups, and stews. Try adding them to your favorite dishes for an extra boost of protein!\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"14_Brown_Rice\"><\/span>14. Brown Rice<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Brown rice is a delicious and <a href=\"https:\/\/betterme.world\/articles\/vegan-protein-shakes-for-weight-loss\/\">versatile source<\/a> of complex carbohydrates. It&#8217;s packed with essential vitamins, minerals, and fiber that can help support healthy digestion (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31619639\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Brown rice also contains about 5 grams of protein per cup, making it an excellent choice for muscle building. Cooked brown rice can be easily added to dishes like salads and stir-fries and makes a great side dish to any protein-packed meal.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"15_Buckwheat\"><\/span><strong>15. Buckwheat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A lesser known but equally nutritious grain, buckwheat is packed with protein, fiber, and essential vitamins and minerals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A single cup of cooked buckwheat contains about 6 grams of protein and provides important trace minerals like zinc, copper, magnesium, iron, and manganese (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7378508\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Buckwheat has a nutty flavor that&#8217;s perfect for adding to salads or using as a base for dishes like risotto.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Secrets_For_Cooking_And_Plating_High_Protein_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-47209 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657-1024x576.png\" alt=\"high protein foods for picky eaters\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Fruits_Are_Best_For_Muscle_Building\"><\/span><strong>Which Fruits Are Best For Muscle Building?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fruits are often overlooked when it comes to muscle building, but they can actually be a great source of vitamins, minerals, and essential amino acids (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3825010\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) Here are some of the best fruits for muscle building (<\/span><a href=\"https:\/\/naranjasaldia.es\/en\/fruta-para-ganar-masa-muscular\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bananas: <\/b><span style=\"font-weight: 400;\">Bananas are a favorite among athletes and gym-goers due to their high carbohydrate content. They provide a quick energy boost and are also rich in potassium, which aids in muscle function.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Apples:<\/b><span style=\"font-weight: 400;\"> Apples are also rich in carbohydrates and contain fiber, which can help regulate blood sugar levels. They also contain antioxidants, which may aid in muscle recovery after a workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Blueberries: <\/b><span style=\"font-weight: 400;\">Blueberries are a superfood that is rich in antioxidants and phytochemicals. They might help reduce muscle inflammation and may speed up muscle recovery after exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pineapple: <\/b><span style=\"font-weight: 400;\">Pineapple contains bromelain, an enzyme that aids in protein digestion. It also contains vitamin C, which is necessary for collagen synthesis and may help prevent muscle damage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Watermelon: <\/b><span style=\"font-weight: 400;\">Watermelon is high in l-citrulline, an amino acid that may aid in muscle recovery and may help decrease muscle soreness after exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oranges: <\/b><span style=\"font-weight: 400;\">Oranges are an excellent source of vitamin C, which is necessary for collagen production and may help reduce muscle soreness after exercise. They also contain potassium, which regulates fluid balance in the body and aids in muscle contraction.<\/span><\/li>\n<\/ul>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Secrets_For_Cooking_And_Plating_High_Protein_Foods\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Secrets_For_Cooking_And_Plating_High_Protein_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-47206 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207650-1024x576.png\" alt=\"high protein foods for picky eaters\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207650.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207650-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207650.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207650-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207650.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions_About_High_Protein_Foods_For_Muscle_Building\"><\/span><strong>Frequently Asked Questions About High Protein Foods For Muscle Building<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Q_Which_Foods_Are_High_In_Protein_For_Muscle_Building\"><\/span><span style=\"font-weight: 400;\"><strong>Q: Which Foods Are High In Protein For Muscle Building?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A: The best high-protein foods for building muscle include lean meats, fish, eggs, dairy products, legumes, nuts and seeds, and whole grains. These foods are packed with essential vitamins and minerals that can help support muscle health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Q_How_Much_Protein_Do_I_Need_To_Build_Muscle\"><\/span><span style=\"font-weight: 400;\"><strong>Q: How Much Protein Do I Need To Build Muscle?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A: The amount of protein you need to build muscle depends on your individual goals, activity level, and body type. One review suggests 1.6 &#8211; 2.2 grams of protein per kilogram of body weight each day in order to maximize muscle gains (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29497353\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Q_Are_There_Any_Plant-Based_Sources_Of_Protein_For_Muscle_Building\"><\/span><span style=\"font-weight: 400;\"><strong>Q: Are There Any Plant-Based Sources Of Protein For Muscle Building?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A: Yes, there are plenty of plant-based sources of protein that are great for muscle building. Some examples include quinoa, legumes, nuts and seeds, soy products like tofu and tempeh, and whole grains like oats and brown rice. Plant-based proteins can provide the same benefits as animal proteins, but without the saturated fat and cholesterol (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7760812\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Q_What_Is_The_Best_Time_Of_Day_To_Eat_Protein_For_Muscle_Building\"><\/span><span style=\"font-weight: 400;\"><strong>Q: What Is The Best Time Of Day To Eat Protein For Muscle Building?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A: Generally speaking, it&#8217;s best to consume protein soon after a workout in order to maximize its benefits. Consuming a protein-rich snack an hour or two before a workout can also help you stay energized and give your muscles the fuel they need to power through your workout. You should also include a protein source at every meal.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Q_Can_I_Get_Enough_Protein_From_Food_Alone\"><\/span><span style=\"font-weight: 400;\"><strong>Q:<\/strong> <strong>Can I Get Enough Protein From Food Alone?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A: Yes, it&#8217;s possible to get enough protein from food alone. However, if you are having trouble hitting your daily protein goals, a supplement like whey protein powder may be what you need to reach your goals. Just make sure to read the labels carefully and choose a product with quality ingredients.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating these high protein foods into your diet can help support muscle growth, repair, and recovery after workouts. It is important to consume an adequate amount of protein to meet your fitness goals, but it is also important to remember that a well-rounded diet with a balanced intake of carbohydrates, healthy fats, and vitamins and minerals is crucial to maintaining overall health.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Secrets_For_Cooking_And_Plating_High_Protein_Foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>You know what\u2019s not funny? Having the appetite of the Hulk but the muscle mass of a garden gnome. We all want to get stronger, fitter, and healthier, but getting the fuel to achieve those goals can be tough.\u00a0That&#8217;s where high-protein foods come to the rescue! If you\u2019re looking to build muscle, you need a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":51447,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[131],"tags":[],"coauthors":[125,87],"class_list":["post-51451","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Secrets For Cooking And Plating High-Protein Foods For Picky Eaters - BetterMe<\/title>\n<meta name=\"description\" content=\"Here are 5 secrets for preparing \u2605 HIGH PROTEIN FOODS FOR PICKY EATERS \u27a4 Find out how to make your little ones consume protein in the most efficient ways.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Secrets For Cooking And Plating High-Protein Foods For Picky Eaters\" \/>\n<meta property=\"og:description\" content=\"Here are 5 secrets for preparing \u2605 HIGH PROTEIN FOODS FOR PICKY EATERS \u27a4 Find out how to make your little ones consume protein in the most efficient ways.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1319998742-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"5 Secrets For Cooking And Plating High-Protein Foods For Picky Eaters\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/\"},\"wordCount\":2210,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1319998742-scaled.jpg\",\"articleSection\":[\"Healthy Eating\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You know what\u2019s not funny? Having the appetite of the Hulk but the muscle mass of a garden gnome. We all want to get stronger, fitter, and healthier, but getting the fuel to achieve those goals can be tough.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">That's where high-protein foods come to the rescue! If you\u2019re looking to build muscle, you need a diet that helps you pack on lean muscle mass while keeping fat at bay.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">The International Society of Sports Nutrition (ISSN) recommends that athletes should get 1.4 to 2g of protein per kilogram (2.2lb) of body weight per day for optimal performance.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Luckily, the range of high-protein foods available is vast and varied - from lean meats to plant-based proteins and dairy. All of them can help you meet your protein needs for muscle building. Here\u2019s a look at the top high-protein foods that should be part of your diet.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\">Does Eating A Lot Of Protein Help You Gain Muscle?<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">According to research, a diet with an increased protein intake can help you build or maintain muscle mass (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Eating sufficient amounts of <a href=\\\"https:\/\/betterme.world\/articles\/macro-friendly-recipes\/\\\">protein<\/a> helps your body create new proteins and repair damaged muscle fibers. The protein in your diet also acts as fuel for muscle growth and maintenance.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The minimum recommendation for protein intake for healthy people is 0.8g per kilogram of body weight, or 0.36g per pound. However, if you\u2019re aiming to build muscle, one review suggests that athletes should get 1.6 to 2.2 g of protein per kilogram (2.2lb) of body weight per day for optimal muscle growth (<\/span><a href=\\\"https ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/\",\"name\":\"5 Secrets For Cooking And Plating High-Protein Foods For Picky Eaters - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1319998742-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Here are 5 secrets for preparing \u2605 HIGH PROTEIN FOODS FOR PICKY EATERS \u27a4 Find out how to make your little ones consume protein in the most efficient ways.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1319998742-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_1319998742-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-protein-foods-for-picky-eaters\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/dev.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Healthy Eating\",\"item\":\"https:\/\/dev.betterme.world\/articles\/nutrition\/healthy-eating\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"5 Secrets For Cooking And Plating High-Protein Foods For Picky Eaters\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Having the appetite of the Hulk but the muscle mass of a garden gnome. We all want to get stronger, fitter, and healthier, but getting the fuel to achieve those goals can be tough.\u00a0<\/span><span style=\"font-weight: 400;\">That's where high-protein foods come to the rescue! If you\u2019re looking to build muscle, you need a diet that helps you pack on lean muscle mass while keeping fat at bay.\u00a0<\/span><span style=\"font-weight: 400;\">The International Society of Sports Nutrition (ISSN) recommends that athletes should get 1.4 to 2g of protein per kilogram (2.2lb) of body weight per day for optimal performance.\u00a0<\/span><span style=\"font-weight: 400;\">Luckily, the range of high-protein foods available is vast and varied - from lean meats to plant-based proteins and dairy. All of them can help you meet your protein needs for muscle building. Here\u2019s a look at the top high-protein foods that should be part of your diet.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\">Does Eating A Lot Of Protein Help You Gain Muscle?<\/h2>\r\n<span style=\"font-weight: 400;\">According to research, a diet with an increased protein intake can help you build or maintain muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Eating sufficient amounts of <a href=\"https:\/\/betterme.world\/articles\/macro-friendly-recipes\/\">protein<\/a> helps your body create new proteins and repair damaged muscle fibers. The protein in your diet also acts as fuel for muscle growth and maintenance.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The minimum recommendation for protein intake for healthy people is 0.8g per kilogram of body weight, or 0.36g per pound. 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