6. Canned Mackerel
Canned Mackerel is another excellent source of protein and it contains a much lower concentration of mercury than canned tuna does. A 190-gram serving of canned mackerel contains about 44 grams of protein, as well as additional iron, calcium, vitamin A and vitamin C.
7. Chia Seeds
This one might come as a surprise, but Chia seeds have gained a lot of reputation among bodybuilders and even athletes. These little seeds can be added to cereals like oatmeal, or even to a workout shake. Chia seeds contain protein, omega-3, omega-6, copper, calcium, zinc, potassium and many other essential nutrients. The combination of nutrients may even help men improve their sex life without opting for erectile dysfunction treatment.
Just like Chia seeds, this one may also be somewhat of a surprise. Hemp seeds, extracted from the marijuana plant, are actually rich in a variety of nutrients that are beneficial for lean muscle development. These seeds contain linoleic acid, alpha-linolenic acid, over 25% protein, as well as vitamin E, magnesium, calcium, zinc and iron.
9. Peanut Butter
Peanut butter is one of the most popular spreads around the entire world. The spread is packed with protein and many healthy fats, and many bodybuilders that are eating on a tight budget are using peanut butter as part of their muscle building diet. It is, however, important to note that peanut butter also contains quite a lot of calories.
Turkey is often associated with chicken meat, but has a much drier texture – it does, of course, depend on how the meat is prepared. The good thing about turkey is the fact that it does not contain a high amount of fat, but it is rich in high-quality protein. It is also rich in phosphorus, vitamin B’s, iron, potassium, and zinc.