12 Foods High in Protein for Energy and Muscle Building

11. Tofu:

Tofu is derived from soybeans and is often used as a meat substitute for those looking to reduce the amount of meat they eat, as well as those following a meatless diet plan.

If you’re trying to build muscle by eating more protein, you can supplement your meat intake with tofu and still get the benefit of a quality protein source. You aren’t limited to just tofu when it comes to a soy-based food that provides protein. Try tempeh as a high-protein food that can also sub in for meat.

Tofu is also an excellent source of calcium, and the same 100 gram serving that nets you 16% of your protein for the day gets you 35% of your calcium.

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