High-Protein & Low-Calorie: How to Build Muscle in the Kitchen

The right diet combination of low-calorie and high-protein foods can build muscle quickly. These foods are beneficial in providing essential nutrients to build muscle. They also help the body stay within a healthy calorie range while allowing adequate protein intake. Eating a diet rich in these foods can help you reach your bodybuilding goals without extreme measures or crash diets.

In this article, we’ll discuss what constitutes low-calorie, high-protein foods. By adding these foods to your diet, you can build muscle faster.

How Do High Protein, Low-Calorie Foods Build Muscle Mass?

High-protein, low-calorie foods are great for building muscle mass. Many people think you must eat more calories to build muscle, but this isn’t always true. Eating high-quality proteins and limiting your calorie intake can help you increase your muscle mass without compromising on essential nutrients.

When you eat a calorie surplus, some food builds muscles and supports other vital functions while the body stores the rest as body fat. While all foods can be stored as body fat, only protein can build muscle.

This means that a balanced diet is essential for achieving muscle growth. Eating lean proteins, healthy fats, and complex carbohydrates in the correct amounts will give you the best chance to build the optimum amount of muscle.

In addition, drinking plenty of water helps to flush out toxins and keep your body hydrated. Finally, getting enough rest is essential as it enables the body to repair itself and build muscle. A bodybuilding plan that includes a healthy diet, exercise, and rest will help you reach your bodybuilding goals in the shortest time possible.

Here Are Some of the Best High-Protein, Low-Calorie Foods You Can Enjoy

Few things are critical to healthy eating than high-protein, low-calorie foods. Protein is essential for your body to build and repair muscle tissue, while calories provide energy for activities throughout the day. So for anyone looking to maintain a healthy weight, focusing on high-protein, low-calorie food choices is a great way to boost nutrient intake and manage calorie intake simultaneously.

Skinless Chicken Breast

One of the leanest sources of protein, skinless chicken breast provides as much as 25g of protein per 4-ounce serving with only 128 calories. It’s an excellent source of B vitamins and selenium too. This explains why bodybuilders love to eat skinless chicken breast, rice, and broccoli. Eating clean will help fuel your body before and after your workouts.

Greek Yogurt

Packed with 20g of protein in just one 6-ounce serving, Greek yogurt contains surprisingly few calories (100). It also provides calcium, magnesium, and potassium for added nutritional benefits. Thus making it one of the best high-protein, low-calorie foods.


Many types of fish, such as salmon, contain fewer than 100 calories for a 3-ounce serving with about 20g of protein each. Fish is also rich in omega-3 fatty acids, which benefit heart health and overall well-being. In addition, the better quality fish are wild-caught and come without mercury or processing chemicals. Therefore it is better to eat fresh fish from a meat market if you can fit it into your budget.

Beans –

Legumes such as black beans provide 8g of protein per ¼ cup serving with only 80 calories—that’s 2x more protein than potatoes! They’re also loaded with fiber which helps keep you full longer and regulate digestion.


Each egg contains 6g of protein and 78 calories. This makes eggs one of the highest-quality proteins. It also keeps calories low compared to other sources. For example, beef or pork chops contain twice the fat per gram when cooked without skin or fat-trimming methods. Dieticians also consider eggs a nutrient-dense food.

Final Thoughts on High-Protein, Low-Calorie Foods to Build Muscle

Eating high-protein, low-calorie foods doesn’t have to be boring or limiting. It’s not something that needs to be quit after a few weeks, either! Including these five superfoods in your diet regularly can help you reach your daily nutritional needs without extra fat or carbs from unhealthy snacks throughout the day.

Adding these five items and other healthy options will leave you feeling fuller longer while supporting your body’s energy needs all day! If you love bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.

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