1. Eggs

Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. They are also very cheap to buy. And please note, eggs are not harmful for your health, as numerous studies have already shown.

2. Tuna and Other Fish

High in protein, low in fat, and rich in omega-3 fatty acids. The key here is omega-3 fatty acids. They are essential, not only for health reasons, but also because they improve fat lossand ensure the proper function of your body processes, such as your metabolism.

3. Lean Beef

This should be a stable for your diet if you want to gain muscle mass. This is because it is loaded with many important things for muscle development. On average, a three-ounce serving of lean beef is only 154 calories, yet it provides ten essential nutrients, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news- a 3 ounce serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.

4. Healthy Fats

I know many of you are afried of consuming fats, but good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones) that is responsible for muscle growth and strength gains. Your metabolic rate is elevated as well, which helps you shed more fats. In addition, fats are needed for many important maintenance functions. Polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids.

5. Skinless Chicken

Like beef, it is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.

6. Fruits and Vegetables

Firstly, fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly, they provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide, which helps to flush out the substances your body does not need.

7. Whole Grains

Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

8. Oatmeal

Oatmeal is a good source of carbs due to both its low glycemic index (GI) valueand the fact it is minimally processed. The benefits of a low GI diet are as follows: *. Better micronutrient profile and more fiber *.Increased satiety *.Decreased hunger *.Lower subsequent energy intake (second meal effect) *.Fat loss In short, enhanced fat loss for those looking to lose weight, and a constant source of carbs for muscle preservation.

9. Cottage Cheese

Not many people know that cottage cheese constitutes relatively pure casein protein. For those who don’t know, casein protein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for guys who have no choice but to go long periods without eating. Not forgetting, cottage cheese is also an excellent source of vitamin B12,calcium, and other important nutrients. My advice: buy the nonfat/low-fat versions.