Are you trying to achieve a lean and toned physique? Lean muscles do not contain all the extra amounts of fat or connective tissue and, with the help of tightly packed contractile tissues, give you that athletic look. In stark contrast to bulk muscles, which emphasize bigger size and a muscular, strong aesthetic. 

A high-protein diet with the appropriate amount of energy from carbohydrates and fats is necessary for a lean muscle physique. Combined with regular exercise and monitoring your daily calorie intake by consuming muscle-building foods, you can achieve this highly sought-after level of fitness.  

We’ve curated a non-extensive list of lean muscle-building foods to keep you fueled: 

MEAT

Salmon 

Salmon is not only good for the heart but rich in B vitamins and omega-3 fatty acids, which help build lean muscle faster. A 100-gram single serving of cooked salmon provides 139 calories, 23.45 grams of protein, 0 grams of carbs and 4.3 grams of fat.

Calorie breakdown: 29% fat, 0% carbs, 71% protein.

Chicken Breast 

Chicken breast is the primary whole-food protein source because of its low calorie and high protein value. A 100-gram single serving of chicken breast provides 195 calories, 29.55 grams of protein, 0 grams of carbs and 7.72 grams of fat.

Calorie breakdown: 37% fat, 0% carbs, 63% protein.

Turkey Breast 

A sister alternative to chicken, turkey, holds the same high protein, low carb, and fat content, making it a staple in building lean muscle. A 100-gram single serving of turkey breast (Fryer-Roasters, Cooked, Roasted) provides 135 calories, 30 grams of protein, 0 grams of carbs and 0.74 grams of fat.

Calorie breakdown: 5% fat, 0% carbs, 95% protein. 

VEGETARIAN

Eggs 

Eggs are nutrient and energy-dense, packed with vitamins, protein and fats. Commonly referred to as the complete protein, they contain all nine essential amino acids required for protein synthesis to build and repair muscle. One large egg provides 74 calories, 6.29 grams of protein, 1.38 grams of carbs and 4.97 grams of fat.

Calorie breakdown: 40% fat, 11% carbs, 49% protein.

Greek Yogurt

As a good source of calcium, vitamin D and amino acids, greek yogurt helps muscle contraction and signaling. The fluid properties allow your body to digest it faster, supporting muscle growth. A 100-gram single serving of Greek yogurt provides 117 calories, 5.04 grams of carbs, 4.05 grams of protein and 9.19 grams of fat.

Calorie breakdown: 69% fat, 17% carbs, 14% protein.

Cottage Cheese 

Cottage cheese is packed with casein protein which is slowly absorbed and leads to a sustained release of amino acids. The slow-release helps promote muscle gain and prevent breakdown. A 100-gram single serving of Cottage cheese provides 103 calories, 2.68 grams of carbs, 12.49 grams of protein and 4.51 grams of fat.

Calorie breakdown: 40% fat, 11% carbs, 49% protein.

VEGAN

Quinoa 

The high protein, fiber, magnesium and iron levels of quinoa help promote protein synthesis. Like eggs, this super-food contains all nine amino acids essential for building muscle, but it's a gluten-free and easy-to-digest option. A 100-gram single serving of quinoa provides 143 calories, 26.35 grams of carbs, 5.01 grams of protein and 2.22 grams of fat.

Calorie breakdown: 14% fat, 72% carbs, 14% protein.

Tofu 

Soy is one of the highest-quality plant-based proteins. Tofu is an excellent soy protein source because of its high calcium, which is vital for proper muscle function and bone health.  A 100-gram single serving of organic firm tofu provides 70 calories, 2 grams of carbs, 8 grams of protein and 3.5 grams of fat.

Calorie breakdown: 44% fat, 11% carbs, 45% protein.

Brown Rice

Switch from white rice to brown rice for a complex carbohydrate that is “unrefined,” providing a sustained release of energy to help grow your muscles. A 100-gram single serving of cooked brown rice provides 110 calories, 22.78 grams of carbs, 2.56 grams of protein and 0.89 grams of fat.

Calorie breakdown: 7% fat, 83% carbs, 9% protein.

Beans 

Rich in fiber, beans are a plant-based protein source that is both fueling and filling with a healthy dose of carbohydrates. A 100-gram single serving of cooked beans (pinto, calico, or red) provides 115 calories, 7.09 grams of protein, 20.69 grams of carbs and 0.41 grams of fat.

Calorie breakdown: 3% fat, 72% carbs, 25% protein.