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:

1. Builds muscle — provides amino acids (especially leucine) that trigger muscle protein synthesis
2. Preserves muscle during fat loss — prevents your body from breaking down muscle for energy when in a calorie deficit
3. 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.