TL;DR
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Good Housekeeping published a dietitian-informed list of 25 high-protein foods that can help people meet protein needs while working to build or maintain muscle. The report says protein supports muscle repair and growth, but diet, adequate energy and strength-training exercise also matter; individual needs vary.
Good Housekeeping has published a guide to 25 high-protein foods that dietitians say can support muscle growth, including poultry, fish, eggs, dairy, beans, lentils and nuts. The report pairs food suggestions with protein estimates and guidance that muscle development also depends on adequate energy, a balanced diet and exercise.
The report draws on comments from Nyree Dardarian, an assistant clinical professor and director of the Center for Nutrition and Performance at Drexel University, and Charlotte Cervantes, an associate professor and interim chair of the Didactic Program in Dietetics at Southeast Missouri State University. It describes protein as a source of amino acids used in muscle repair and growth, while noting that protein has other functions in the body.
Examples in the article include chicken breast, eggs, salmon, canned tuna, shrimp, lean beef, pork loin and turkey breast, along with cottage cheese, Greek yogurt and tofu. The report cites USDA figures: a three-ounce serving of boneless, skinless chicken breast has 25.9 grams of protein; one large egg has 6.2 grams; and a seven-ounce container of plain, low-fat Greek yogurt has nearly 20 grams. These figures refer to the specified foods and serving sizes, not a universal amount for every product or preparation.
The source also gives the adult Recommended Dietary Allowance as 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. Cervantes says people who exercise regularly and aim to build muscle may need more, while Dardarian offers about 20 grams at each meal as a practical guide. Those are general suggestions in the report, not individualized medical advice.
Protein Is One Part of Muscle Growth
The list offers readers a range of animal- and plant-based options rather than presenting one food as necessary for building muscle. That can help people plan meals around preferences, access and dietary patterns. The listed protein counts also make serving sizes visible, which matters when comparing foods: a portion’s protein content depends on both the food and how much is eaten.
The report cautions against treating protein as a standalone solution. Dardarian says carbohydrates supply energy, overall calories need to cover daily requirements, and exercise provides a stimulus for muscle growth. The practical takeaway is that adding protein-rich foods may support a broader eating and training plan, but the article does not claim that any one food guarantees strength or muscle gains.
Its guidance may be relevant to people seeking to maintain muscle as well as those aiming to build it. The report specifically notes Dardarian’s concern that women may under-fuel or under-lift; that is her expert observation, not a quantified finding established by the material provided.
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Daily Targets and Food Examples
The guide places its food list alongside a basic protein benchmark: 0.8 grams per kilogram of body weight daily, described as the Recommended Dietary Allowance. For a 150-pound person, the report gives an approximate equivalent of 55 grams a day. The article says people exercising regularly with muscle-building goals may need more, but it does not provide a single higher target that applies to everyone.
Its examples span different protein sources and serving sizes. A half-cup of low-fat cottage cheese is listed at 14 grams, while a half-cup of firm tofu has 21.8 grams. The article describes tofu and other soy foods as complete plant proteins, and presents dairy foods as sources of protein and, in the case of Greek yogurt, calcium. It recommends unsweetened yogurt where possible.
The source material names several of the 25 foods but does not include the complete list in the supplied excerpt. This article therefore does not invent the remaining items. The available figures are attributed to the USDA as reported by Good Housekeeping, and nutrition values can vary by brand, cut, preparation and serving size.
““Protein provides the amino acids your body needs to repair and grow muscle.””
— Nyree Dardarian, assistant clinical professor at Drexel University
food scale for measuring protein portions
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Individual Protein Needs Still Vary
The supplied report does not establish one protein target for every person pursuing muscle growth. Needs can depend on factors not detailed in the excerpt, and its suggestion of about 20 grams at each meal is presented as general guidance rather than a personalized prescription. The source does not provide evidence that the listed foods, by themselves, produce a particular amount of muscle gain.
The source material also does not include all 25 entries, the publication date, or full details on how the dietitians’ recommendations were assessed. Readers should not interpret the listed USDA values as exact for every product. People with medical conditions or specific dietary needs may require advice from a qualified health professional.
protein-rich canned tuna and salmon
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Apply the Guidance to Meals
The report’s practical next step is to use varied protein sources across meals and snacks while maintaining a balanced diet and regular exercise. Readers can compare labels and serving sizes, and choose foods that fit their needs and preferences. The source does not announce a follow-up study or a new formal guideline; its recommendations remain general dietary guidance.
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Key Questions
What protein target does the report give?
It cites an adult Recommended Dietary Allowance of 0.8 grams per kilogram of body weight daily, or 0.36 grams per pound. The report says people who exercise regularly and aim to build muscle may need more, but does not set one higher target for everyone.
Does eating more protein alone build muscle?
No. The report says protein supports muscle repair and growth, but Dardarian also points to adequate calories, carbohydrates and exercise as parts of the process. It does not promise that a specific food or protein amount will produce muscle gains.
Which foods in the report are plant-based?
The supplied source material identifies tofu and other soy products as plant-based complete proteins, and also mentions beans, lentils and nuts as protein sources. The excerpt does not provide the full set of 25 foods.
How much protein is in a serving of chicken breast?
Good Housekeeping cites USDA data listing 25.9 grams in three ounces of boneless, skinless chicken breast. Values may vary with serving size and preparation.
Source: rss
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