Muscle growth at fat loss ba ang gusto mo, mumshie? Eto! Mga high protein foods na makakatulong sa pag build mo ng muscles at pag-alis ng fats! 💪😉

Tuna (light canned in water)

3 oz = 16.5g protein, 73 calories, 0g carbs*

The smidgen of fat present in canned light tuna is mostly the good for you kind, including mega-3 fatty acids.

*Approximate nutritional values.

Nonfat Greek Yogurt (one container)

170g = 17g protein, 100 calories, 6g carbs

Greek yogurt contains a higher protein density than regular yogurt.

Ezekiel Bread

1 slice = 4g protein, 80 calories, 14g carbs

This sprouted whole-grain bread is high in protein, as well as fiber and other key nutrients Iike potassium.

Cottage Cheese (small curd)

1 cup = 25g protein, 222 calories, 8g carbs

Loaded with calcium, phosphorus, selenium, vitamin B12 and more.

Quinoa (cooked)

3.5 oz = 4g protein, 120 calories, 21g carbs

Most famous for being a plant-based complete protein. Good fiber content may also aid in lowering cholesterol levels.

Eggs (cooked hard-boiled)

1 large egg = 13g protein, 155 calories, 1g carbs

Among the healthiest foods on the planet because they are packed with vitamins, minerals, healthy fats, and eye-protecting antioxidants.


1 oz (about 23 nuts) = 6g protein, 164 calories, 6g carbs

Contain a variety of important nutrients, such as fiber, vitamin E, and magnesium.

Chicken Breast (boneless, skinless)

4 oz = 25g protein, 140 calories, 0g carbs

Eat without the skin and the majority of calories you’ll receive will come from protein.

Broccoli (cooked without salt)

1 stalk or 280g = 7g protein, 98 calories, 20g carbs

Excellent source of fiber, as well as vitamins A, C, E, K, and B6, riboflavin, folate, potassium, and manganese.

Pork (fresh center loin, boneless, chops)

100g = 30g protein, 162 calories, 0g carbs

A rich source of leucine, essential for supporting muscle recovery.

Brussels Sprouts (raw)

1 cup or 88g = 3g protein, 38 calories, 8g carbs

A single serving will meet your needs for vitamin C and K for the whole day.

Pumpkin Seeds (roasted without salt)

28g = 8g protein, 161 calories, 4g carbs

High in nutrients like iron, magnesium, and zinc. Great for a snack on the go, as they require no refrigeration.

Lentils (cooked)

1 cup = 18g protein, 230 calories, 40g carbs

Super source of plant-based protein and an excellent all-around food for vegetarians.


No to fats, Yes to muscle! Sa tamang dami ng pagkain, tiyaga, at disiplina sa sarili, iyong makakamit ang ninanais na body figure! #dreambodygoals #roadtoahealthierandfitteryou

(Photo and info from Google Images; BORGESS)