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• Lean beef- 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. Red meats, like lean ground beef, are an excellent source of protein, so completely avoiding them because of the "red" stigma might be a mistake. Beef is important for building lean muscle due to its protein content, cholesterol.

• Skinless Chicken- Like beef, Skinless chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. Aim to take in about one gram of protein per pound of body weight each day. Protein, you may have heard, is what your muscles are made of. Well, not quite. The amino acids that make up protein are the building blocks of muscle. Chicken is the staple muscle-building food, which are critical for encouraging lean muscle growth, fat loss and muscle gains.

• Cottage Cheese- Not many people know this, but cottage cheese constitutes relatively pure casein protein. That's right not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats the fat you'll find in a stick of butter, a bag of chips, or bacon should be limited to about 20g or less. It may sound surprising, but most serious bodybuilders include cottage cheese among their top muscle-building foods. Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.

• Eggs- Eggs contain high quality protein, nine essential amino acids, chorine, the right kind of fat, and vitamin D. Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. It gets a lot of help from the yolks, where the cholesterol is found.

• Tuna and Other Fish- Tuna and other fish are high in protein, low in fat, and rich in omega-3 fatty acids. There are nutrients within these fat sources which decrease inflammation, improve mental function and give you healthier skin, hair, and nails. When it comes to building muscle, fish really crushes the competition. Here are omega-3 fatty acid contains-

• Avocado
• Fish
• Nuts and nut butters
• Olives/olive oil

• Whole Grains- Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. Not only do whole grains keep you running strong, they’re filled with fiber, which can lower cholesterol, reduce heart disease risk, and stabilize blood sugar levels.

• Herbal supplements- In addition to a well-balanced diet include a multivitamin supplement to your dietary regimen. There are many herbal supplements in market which you can purchase from any online shopping sites and from any local stores.

• Milk- Milk is very important for muscle gain. The common advice is to have whey after a weight lifting session because it’s a fast protein. You see, the protein in milk is about 20 percent whey and eighty percent casein. Whole milk was once a staple for guys who were packing away calories and moving massive amounts of iron in order to go from pencil neck to bull neck.

• Nuts- Nuts are a must for any guy struggling to put on muscle weight. Although nuts contain some protein, they only help build brawn when paired with exercises that tax your muscles. Consuming 4 to 5 nuts in breakfast help to healthy muscle gain.

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