Best grills and eggs for muscle gain

PeakX · Best foods · Updated 2026-11-11

Ranked by protein in one serving, with calories as the tie-break. Tandoori chicken comes first; egg white omelette comes last.

1. Tandoori chicken423 kcal · 39 g protein · 2 leg pieces · Yes
2. Chicken malai tikka305 kcal · 37 g protein · 6 pieces · 150 g · Yes
3. Chicken tikka243 kcal · 35 g protein · 6 pieces · 150 g · Yes
4. Grilled chicken breast225 kcal · 35 g protein · 150 g cooked · Yes
5. Chicken seekh kebab227 kcal · 24 g protein · 2 seekh · Yes, as part of a protein-rich meal
6. Fish tikka198 kcal · 23 g protein · 6 pieces · 150 g · Yes, as part of a protein-rich meal
7. Paneer tikka391 kcal · 23 g protein · 6 pieces · 150 g · Yes, as part of a protein-rich meal
8. Grilled fish180 kcal · 23 g protein · 150 g · Yes, as part of a protein-rich meal
9. Mutton seekh kebab311 kcal · 22 g protein · 2 seekh · Yes, as part of a protein-rich meal
10. Egg bhurji200 kcal · 13 g protein · 2 eggs · Yes, as part of a protein-rich meal
11. Masala omelette194 kcal · 13 g protein · 2 eggs · Yes, as part of a protein-rich meal
12. Boiled eggs143 kcal · 13 g protein · 2 eggs · Yes, as part of a protein-rich meal
13. Egg white omelette85 kcal · 11 g protein · 3 egg whites · It helps, but you will need more protein alongside

How to use the list

• Lean on the top half for protein; use the rest for energy around training.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.