Top 10 High-Protein Foods for 2 Grams Per Pound

Hitting 1.5-2 grams of protein per pound of body weight—my go-to recommendation for muscle growth and fat loss—sounds daunting, but it’s totally doable with the right foods. For a 180-pound person, that’s 270-360 grams daily, and this list of high-protein powerhouses will get you there. These picks are lean, affordable, and JYM-approved to fuel your gains. Let’s dive in!

• Chicken Breast

  Protein: 26g per 3 oz (cooked)
  Cost: ~$3-4/lb
  Why It’s Great: Lean, versatile, and cheap. Grill it, bake it, or shred it—six ounces gets you 52 grams toward your 2 grams per pound goal.
  Prep Tip: Batch-cook with spices for meal prep.

• Whey Protein (Pro JYM)

  Protein: 30-40g per scoop (varies by flavor)
  Cost: ~$1-2/serving
  Why It’s Great: Fast-digesting and convenient. One shake post-workout knocks out 10-15% of a 180-pounder’s 360g target.
  Prep Tip: Blend with water or milk for a quick hit.

• Eggs (Whole)

  Protein: 6g per large egg
  Cost: ~$3/dozen
  Why It’s Great: Affordable and nutrient-packed. Six eggs (36g protein) start your day strong on the grams-per-pound journey.
  Prep Tip: Scramble with veggies for volume.

• Lean Ground Turkey

  Protein: 22g per 4 oz (cooked, 93% lean)
  Cost: ~$4-5/lb
  Why It’s Great: A leaner red-meat alternative. Eight ounces (44g) fits perfectly into a high-protein lunch.
  Prep Tip: Make patties or taco meat.

• Greek Yogurt (Nonfat)

  Protein: 20g per 7 oz (~1 cup)
  Cost: ~$1-2/container
  Why It’s Great: Creamy, portable, and doubles as a snack. Two cups (40g) help you sneak toward 2 grams per pound.
  Prep Tip: Add berries for flavor, not sugar.

• Salmon

  Protein: 23g per 3 oz (cooked)
  Cost: ~$8-10/lb
  Why It’s Great: Omega-3s plus protein. Six ounces (46g) fuels muscle and fights inflammation—key for hard trainers.
  Prep Tip: Grill with lemon for a tasty dinner.

• Lentils

  Protein: 18g per cup (cooked)
  Cost: ~$1/lb (dry)
  Why It’s Great: Plant-based and dirt-cheap. Pair with meat (e.g., 26g from chicken) for a 44g meal on a budget.
  Prep Tip: Cook into soups or sides.

• Cottage Cheese (Low-Fat)

  Protein: 28g per cup
  Cost: ~$2-3/container
  Why It’s Great: Slow-digesting casein for nighttime recovery. One cup gets a 150-pounder (~300g target) 10% closer.
  Prep Tip: Mix with fruit or eat plain.

• Lean Beef (93/7 Ground)

  Protein: 25g per 4 oz (cooked)
  Cost: ~$5-6/lb
  Why It’s Great: Iron-rich and satisfying. Eight ounces (50g) powers you through a grams-per-pound day.
  Prep Tip: Grill burgers or stir-fry.

• Tuna (Canned in Water)

  Protein: 20g per 3 oz (drained)
  Cost: ~$1-2/can
  Why It’s Great: Zero-carb, shelf-stable, and cheap. Two cans (40g) are a no-cook boost to hit 2 grams per pound.
  Prep Tip: Mix with mayo for a quick salad.

Hitting 2 Grams Per Pound Made Simple

For a 180-pound person chasing 360 grams daily, here’s a sample day:

• Breakfast: 6 eggs (36g)
• Snack: Pro JYM shake (40g)
• Lunch: 8 oz chicken breast (69g)
• Snack: 1 cup Greek yogurt (20g)
• Dinner: 8 oz lean beef (50g) + 1 cup lentils (18g)
• Total: ~233g (add a second shake or tuna to finish!).

These foods make the science behind high protein benefits —like 1.5-2 grams per pound—easy to apply. Stock up, spread it across 4-6 meals, and watch your results soar. Which one’s your go-to?

Related Articles

• 
  10 Power Foods That Act Like Supplements

  These common foods and beverages offer a host of health- and performance-boosting benefits – sort of like supplements!

• 
  High Protein, Huge Benefits

  Upping your protein intake works wonders for building size and strength, regardless of what some so-called diet "experts" may tell you.

• 
  High-Protein Diets and Kidney Disease

  A new study shows that high-protein diets may actually protect your kidneys.

• 
  How to Calculate Protein Needs in Grams Per Pound

  Learn how to calculate your protein needs in grams per pound with Jim Stoppani’s simple guide. Find your ideal intake for muscle growth or fat loss!