25 Best High-Protein Foods for Body Recomposition
Hitting your daily protein target is the most important nutritional factor in body recomposition. To make it easier, here are the 25 best high-protein foods ranked by protein content, caloric efficiency, cost, and versatility — covering both animal and plant-based sources.
Why High-Protein Foods Are Essential for Recomposition
Protein does three critical things for body recomposition:
- Builds muscle — provides amino acids (especially leucine) that trigger muscle protein synthesis
- Preserves muscle during fat loss — prevents your body from breaking down muscle for energy when in a calorie deficit
- Keeps you full — higher thermic effect and greater satiety than carbs or fat
Target: 0.8–1.1g of protein per pound of bodyweight daily.
Animal-Based Protein Sources
1. Chicken Breast — 31g per 100g cooked
The gold standard recomposition protein. Extremely lean, high protein, affordable, and versatile. Batch-cook weekly.
2. Turkey Breast — 30g per 100g cooked
Nearly identical to chicken breast nutritionally. Great for variety.
3. Canned Tuna — 25g per 100g
Fastest, cheapest high-protein food available. No prep required. Great in wraps, salads, and rice bowls.
4. Salmon — 25g per 100g cooked
High protein PLUS omega-3 fatty acids (anti-inflammatory, support hormonal health). Worth the higher cost.
5. Shrimp — 24g per 100g cooked
Very low calorie (99 cal per 100g) with high protein. Excellent caloric efficiency.
6. Canned Salmon — 22g per 100g
More affordable than fresh salmon with the same omega-3 benefits.
7. Tilapia / Cod / White Fish — 21–24g per 100g
Mild-flavored white fish. Very lean and protein-dense.
8. Lean Ground Beef (90%+ lean) — 26g per 100g cooked
More filling than chicken, higher in iron and zinc. Rotate in 2–3x per week.
9. Sirloin Steak — 26g per 100g cooked
Excellent protein quality and rich flavor. Choose leaner cuts (sirloin, flank, tenderloin).
10. Eggs — 6g per egg, 13g per 100g
Complete protein with the highest biological value of any food. The yolk contains important fat-soluble vitamins.
11. Egg Whites — 11g per 100g
All protein, minimal calories. Great for adding protein to any meal.
12. Greek Yogurt (plain) — 10g per 100g (17g per cup)
Thick, protein-rich, and packed with probiotics. Use as a dip, dressing, or standalone snack.
13. Cottage Cheese — 11g per 100g
High in casein protein (slow-digesting). Ideal pre-sleep protein source. Pairs with fruit, veggies, or crackers.
14. Skyr (Icelandic Yogurt) — 11g per 100g
Similar to Greek yogurt but often even higher in protein. Thicker texture.
15. Low-Fat Milk — 3.4g per 100ml (8g per cup)
Highly bioavailable protein with balanced casein and whey. Excellent post-workout addition.
16. Whey Protein Powder — 25g per scoop
Fastest-digesting protein. Ideal for post-workout supplementation when whole food isn't convenient.
17. Casein Protein Powder — 24g per scoop
Slow-digesting. Best used before sleep to sustain muscle protein synthesis overnight.
Plant-Based Protein Sources
18. Tempeh — 19g per 100g
Fermented soy product. Higher in protein and more digestible than tofu. Complete amino acid profile.
19. Edamame — 11g per 100g
Fresh soybeans. One of the only plant foods with a complete amino acid profile. Easy to add to bowls, salads, or eat as a snack.
20. Tofu (firm) — 8–15g per 100g (varies by firmness)
Extra-firm tofu has the highest protein. Press out moisture before cooking for better texture.
21. Seitan — 25g per 100g
Made from wheat gluten. Very high protein, meat-like texture. Not suitable for those with celiac disease or gluten sensitivity.
22. Lentils — 9g per 100g cooked
High protein AND high fiber. Also provide iron, folate, and slow-digesting carbs. Excellent budget option.
23. Black Beans / Chickpeas — 7–8g per 100g cooked
Solid plant protein that also provides fiber and complex carbohydrates. Combine with rice for complete amino acid profile.
24. Nutritional Yeast — 8g per 2 tablespoons
Savory, cheese-flavored powder. Sprinkle on food to boost protein content. Often fortified with B12.
25. Pea Protein Powder — 21g per scoop
Good plant-based alternative to whey. High in leucine. Growing evidence shows it's nearly as effective as whey for muscle building.
Ranking by Protein Per Calorie (Efficiency)
| Food | Protein (g) | Calories | Protein per 100 cal |
|---|---|---|---|
| Shrimp | 24 | 99 | 24g |
| Chicken breast | 31 | 165 | 19g |
| Canned tuna | 25 | 116 | 22g |
| Egg whites | 11 | 52 | 21g |
| Seitan | 25 | 370 | 7g |
| Lentils | 9 | 116 | 8g |
For meal ideas using these foods, read our meal prep guide and visit our nutrition page for the six meal plan styles that incorporate high-protein foods.
The BodyRecomp app builds your daily meal plan around these high-protein foods, automatically hitting your daily protein target without manual calculation.
Ready to start your body recomposition journey? Download BodyRecomp — the app that gives you personalized workouts and meal plans built around your exact goals.
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