A South African Perspective
Originally published in Prevention By Karla Walsh & Samantha MacAvoy, adapted for South Africa
Protein is essential for repairing and building muscle, especially when paired with strength training. Experts recommend aiming for around 0.8–1g per kg of body weight daily—higher if you’re active (prevention.com, en.wikipedia.org).Here is the list of ten high protein foods to help build and sustain muscle mass for longevity.
1. Lean Chicken & Turkey
Both offer ~25g of protein per 100g and are low in fat. In South Africa, free‑range chicken and turkey sausages from local farms are great picks. Grill or roast, and enjoy as part of traditional spreads or wraps .
2. Fish & Seafood
Tuna, salmon, and hake/chokka (squid) are rich in protein (~20–30g per 100g) and heart‑healthy omega‑3s (prevention.com). Try grilled hake with chakalaka or a tuna salad.
3. Cottage Cheese & Greek Yogurt
These dairy stars contain ~20–25g per cup and release protein slowly, aiding muscle recovery overnight (prevention.com). Top with cut-up amarula‑marinated fruit or swirl in local honey.
4. Eggs
At ~6g protein each, eggs are versatile and affordable. Make a breakfast with wholegrain mielie‑meal or add them to pap bowls.
5. Beans & Lentils
Black beans, chickpeas, lentils, and traditional sugar beans offer 7–10g of protein per ½ cup cooked. These staples pair beautifully with samp, rice, or as hearty sides (prevention.com).
6. Quinoa & Other Ancient Grains
Though not indigenous, quinoa is widely available now. It’s a complete protein (all nine essential amino acids) and a gluten‑free staple . We also recommend local sorghum meal (mabele) with beans—another smart combo or sorghum grain in combination with beans and wheat.
7. Tofu & Tempeh
Ideal for plant‑based eaters, these soybean proteins bring 15–20g per 100g, offering a meat-like texture in curries and stews .
8. Nuts & Seeds
Peanuts, almonds, pumpkin seeds, and chia all deliver 5–10g of protein per serving—with healthy fats to boot . Add pumpkin seeds to your salads or enjoy a midday nut mix.
9. Biltong & Dried Meats
Locally loved biltong and droëwors are protein powerhouses (up to ~30g per 100g). Stick to lean cuts and moderate your intake—great for gym-goers on the move.
10. Pea Protein Powders
Increasingly popular in South Africa, pea protein is a nearly complete, plant-based supplement (~20–25g protein per serving), digestible and allergy-friendly .
✅ Putting It Together
For optimal muscle growth:
- Mix and match: Combine plant and animal sources to ensure all essential amino acids (prevention.com).
- Time it right: Include protein in each meal and snack to support recovery .
- Watch saturated fats: Choose lean cuts, fish, dairy, legumes, nuts, and seeds for heart health .
🇿🇦 South Africa‑Specific Tip
Local combos to try:
- Breakfast: Pap with black‑eyed beans and scrambled eggs
- Lunch: Quinoa salad with cherry tomatoes, pumpkin seeds, grilled hake
- Dinner: Grilled chicken or biltong strips over samp and morogo (wild spinach)
Bottom Line: Whether you’re building muscle, maintaining fitness, or just aiming for a well‑balanced diet, South African foods—chicken, biltong, beans, eggs, fish, dairy, grains, nuts—offer a delicious, culturally rich, and powerful protein toolkit.
Adapted from original work by Karla Walsh and Samantha MacAvoy (Prevention).