Here is a list of protein-rich foods that you can include in your diet to gain muscle mass:
Meat https://greenelly.com/: beef, chicken, turkey, pork.
Fish: salmon, tuna, mackerel, cod.
Dairy products: milk, yogurt, cottage cheese, cheese.
Eggs: Whole eggs are an excellent source of protein.
Soy products: tofu, soy milk, soy yogurt.
Nuts and seeds: almonds, hazelnuts, walnuts, chia, flaxseed.
Cereals and cereals: oatmeal, buckwheat, quinoa, wheat, barley.
Legumes: beans, chickpeas, lentils, peas.
Seafood: shrimp, squid, mussels, oysters.
Vegetarian protein products: seitan, seitan products, pea protein.
Including these foods in your diet will help ensure you’re getting enough protein for muscle growth and repair. The optimal amount of protein for each person may vary based on physical activity and individual needs, so it is recommended that you consult with a registered dietitian or sports nutritionist to determine the exact amount of protein you need.
Don’t forget that it’s also important to consider other nutrients, not just protein, to ensure a complete and balanced diet.
