Make sure these foods make it into your weekly menu if you want to maximize your gains.


1. Lean Beef

This should be a STAPLE of your diet if you want to gain muscle mass. Why? Because it is loaded with all sorts of things conducive to muscle growth. 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.

2. 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.

3. Cottage Cheese

Not many people know this, but 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.


4. Eggs

Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. To sum it up, they are the most value for money. And please note, eggs are not harmful for your health, as numerous studies have already shown.

5. 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..5 cups of beans, but at half the calories.