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There’s a lot of information out there about high-protein diets and how to build muscle by including more protein in your diet. However, not all sources of protein are created equal. Some protein sources will also fill you up with excessive calories and saturated fat. Stock your pantry with the foods listed below and make them essential components of your meals and snacks. You will give your muscles what they need without contributing to your fat stores.

High-protein diets have long been a standby of athletes who need to have long-lasting energy and build muscle quickly. Protein is necessary for muscle growth, but the first step in beginning a high-protein diet is making sure you know how much protein is right for you. Too much protein can have adverse health effects. Finding the right amount for your body size and activity level, then finding good sources of protein to consume along with complex carbohydrates, will result in a protein diet that will help you gain muscle mass.