20 High-Protein Foods to Hit Your Macros

Protein is the most important macronutrient for anyone trying to lose fat or build muscle. It keeps you fuller for longer, preserves lean tissue during a deficit, and has a higher thermic effect than carbs or fat - meaning your body burns more calories digesting it.

How much protein do you need?

A good target is 0.7 to 1 gram of protein per pound of body weight, especially if you are active or dieting. For many people that means intentionally building each meal around a protein source.

Lean animal proteins

• Chicken breast - about 31g per 100g
• Turkey breast - about 29g per 100g
• Greek yogurt (non-fat) - about 10g per 100g
• Eggs - about 6g each
• Canned tuna - about 26g per 100g
• White fish like cod - about 23g per 100g

Plant-based proteins

• Tofu - about 8g per 100g
• Tempeh - about 19g per 100g
• Lentils - about 9g per 100g cooked
• Chickpeas - about 9g per 100g cooked
• Edamame - about 11g per 100g

Make protein the easy default

The simplest strategy is to pick a protein first, then build the rest of the plate around it. When you log with BiteBud, the app breaks down your protein, carbs, and fat automatically so you can see at a glance whether you are on track for the day.

Turn the list into meals

Pick two proteins you enjoy, prepare enough for several meals, and pair them with a fruit, vegetable, or high-fiber carbohydrate. Logging those meals for a week will show which combinations keep you satisfied and which need a larger portion or a better side.