If the priority is to maximize muscle growth, then arrange your protein sources in this order, where you first pick high-quality sources. High quality means complete protein sources, and surprisingly, the availability of complete sources is also more than incomplete sources.
So, keeping this approach in mind, first pick eggs. Eggs are the king of the protein world, so whether you’re vegetarian or non-vegetarian, if you eat eggs, grab a few pieces first. Then, if you’re a non-vegetarian, go for
- Chicken
- Fish or
- any other meat.
Chicken and fish are the leanest options in non-vegetarian foods meaning providing less calories per gram of protein.
And if you’re a vegetarian and don’t eat eggs, then prioritize dairy foods first, including
- Paneer
- Cheese
- Milk
- Curd
- Yogurt
- Skimmed milk powder etc.
Next in line among plant foods will be the soy family, where you have chunks, tofu, tempeh, and so on. After that, consider seitan because of its high protein content, followed by all types of lentils like:
- kidney beans
- Chickpeas
- Gram flour
- Sattu etc.
Finally, if there’s room left, include nuts and seeds. Whey protein will also be at the top, but discussions about supplements usually come at the end.
Now, follow a top down approach to complete your daily protein intake.
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