Eggs – ~6g protein per egg Complete protein with all 9 essential amino acids.

Chicken Breast – ~31g protein per 100g Lean and versatile; great for muscle building.

Fish (like Salmon, Tuna) –  ~20–25g protein per 100g Also rich in omega-3 fatty acids.

Greek Yogurt – ~10g protein per 100g High in casein; supports muscle repair.

1. Cottage Cheese (Paneer) –  ~11g protein per 100g Great vegetarian option; slow-digesting.

Lentils (Masoor, Moong, etc.) –  ~9g protein per 100g (cooked) High in fiber and iron too.

Chickpeas (Chana) –  ~8.5g protein per 100g (cooked) Can be used in curries, salads, or hummus.

Quinoa –  ~8g protein per cup (cooked) A complete plant protein with fiber.

Tofu (Soy Paneer) –  ~10g protein per 100g Great in stir-fries and curries.

Almonds –  ~6g protein per 28g  Also provides healthy fats and vitamin E.