For the past 6 weeks I’ve been training to loose weight and sculpt my body. Now that I have achieved my desired results, I’m spending the next 6 weeks bulking and working on building muscle mass. To start that off I’d like to share with you my top 5 protein filled foods that help build muscle:



Quinoa has gained the most recognition on the world market only in the last few decades. Today, it is considered one of the world healthiest foods. When it comes to protein sources, there aren’t many options that can match its 8 grams of complete protein per 1 cup serving, at least when it comes to grains. By adding it to your diet, you are providing your body with all nine essential amino acids!  Another benefit of this grain is that it is gluten-free  and very easily digestible. I pair quinoa with most salads, wraps, and bowls. I highly recommended that you replace one to two daily rice meals with this superfood.



An egg is one of the most complete and versatile foods available. It has a valuable role in providing a healthy diet for everyone (especially bodybuilders). We all know the importance of protein, and without protein, your muscles will simply not grow. Eggs contain about 6 grams of high quality protein, and similar to quinoa eggs also contain all eight essential amino acids needed for optimal muscle recovery!



There are certain types of fish that pack a particularly strong protein punch. The first one is yellowfin tuna with a whopping 25 g. of protein per 3 oz. serving. I try to buy this whenever it’s available at the fresh meat counter. The second one is my favorite, and I eat at least 2x a week –  the sockeye salmon with around 23 g. per 3 oz.serving. Try it with a yummy teryaki marinade.



Whether you buy it fresh, frozen, or even canned, tuna is always an excellent protein option. Four ounces has 28 grams of protein and 128 calories. You can use it in sushi, sandwiches, or simply roasted all by itself. Over the next 6 weeks i’ll be making an abundance of avocado tuna wraps- maybe i’ll even post the recipe!



Always a healthier option in comparison to  chicken breasts primarily due to the quality of production. Turkey offer a high level of protein, up to 24 g. per 3 oz. serving, and are also rich in nutrients which can boost your energy level. By introducing it into your meal plan it will not only help you build muscle mass it will keep your heart in good shape!

Keep in mind that balanced meals are key to quality muscle gain. Having the right proportion of a variety of different foods, combined with the right exercise schedule can do wonders for your physique. I’ll be working on diet, counting macros over the next few weeks so stay tuned for more fitness posts! Hope you enjoy!



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