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Top 5 High Protein Foods to Add to Your Diet

Incorporating high protein foods into your diet is crucial for good health. The recommended daily protein goal is around 0.801g per kg of body weight. So let’s say your weight is 72 kgs then your protein goal for the day should be 72 grams minimum.  

However, daily protein intake in India is significantly very low, with an average daily protein intake of only 0.6g per kg of body weight. Hence, to help you reach your daily protein goal, we've compiled a list of high protein foods which can easily be added to your diet. But first let us help you understand why you need to consume a good amount of protein everyday. 

What is Protein? 

Protein is a macronutrient that is essential for the growth, repair and maintenance of body tissues. It is made up of amino acids, which are the building blocks of your body. Moreover, protein is essential for producing enzymes & hormones, & providing structural support to cells and organs. 

Uses of Protein-  

1- Protein helps build and maintain your body's tissues, including your bones, muscles, cartilage, and skin. Your hair and nails are also made mostly of protein.

2- It is essential for repairing and rebuilding damaged tissue.

3- Protein is required to carry oxygen throughout your body via red blood cells. This helps to supply your body with the nutrients it needs.

4- It plays a key role in digesting food, making new cells and body chemicals, and aids in hormone regulation.

5- Protein is important during puberty, when your body is undergoing significant changes and development. 

Now let’s get to the list of protein rich foods that you can easily add to your daily diet & complete your daily protein intake- 

1- Meat, poultry, and fish: These high protein foods are some of the best sources of protein while also providing you with all the essential amino acids that your body requires. In addition to protein, it also contains important vitamins and minerals, such as iron, zinc, and B vitamins. Some of the options here include chicken, salmon, tuna, and prawns. These lean proteins can be incorporated into a variety of dishes and can help keep you feeling full and satisfied throughout the day

2- Dairy products: Milk, yogurt, cheese & Indian cottage cheese are an excellent source of protein that provides you with all the vital amino acids. Additionally, these are also rich in calcium, vitamin D & potassium which are important for maintaining healthy bones and teeth. If you’re a vegetarian then you should definitely add these to your diet. 

3- MyFitness Olympia High Protein Peanut Butter: Peanut butter is a delicious dish and can be enjoyed in a variety of ways. The Olympia Peanut Butter is crafted from 100% roasted peanuts, dark chocolate & added whey protein. In addition to protein, peanut butter is also an excellent source of other important nutrients such as Vitamin E, Magnesium & Potassium. 

4- Beans and legumes: Beans, lentils and legumes are high in protein and fiber, making them a great choice for vegetarians and vegans. They are also a good source of iron and other essential minerals like zinc and magnesium. They can be enjoyed in soups, salads, and a variety of other dishes.

5- Nuts and seeds: Nuts and seeds are packed with protein, healthy fats, and a wide range of vitamins and minerals. They make a great snack on their own or can be added to oatmeal, yogurt, or smoothies. Good choices include almonds, walnuts, cashews, peanuts, chia seeds, and flaxseeds.


Adding these high protein foods in your diet will support your overall health and well-being. Plus when you start consuming protein-rich foods, your body breaks it down into individual amino acids, which are then used to build new proteins. 

We hope you now have a rough idea of what kind of foods you need to consume to ensure that you are completing your daily protein requirement. If you have any ideas/ suggestions or queries then you can let us know in the comments below.

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