| 1Chicken Breast | Chicken Breast | Protein, B-Vitamins | High in protein, low in fat; promotes muscle growth. | Grill, bake, or sauté and pair with vegetables or grains. |
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2 Eggs | Eggs | Protein, Healthy Fats, Vitamin D | Excellent source of high-quality protein; supports muscle repair. | Enjoy scrambled, boiled, or in omelets and salads. |
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3 Greek Yogurt | Greek Yogurt | Protein, Probiotics, Calcium | Rich in protein; supports gut health and muscle recovery. | Eat plain, with fruit, or add to smoothies. |
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4 Salmon | Salmon | Protein, Omega-3 Fatty Acids, Vitamin D | High-quality protein and healthy fats; supports muscle growth and heart health. | Grill, bake, or add to salads. |
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5 Tuna | Tuna | Protein, Omega-3s, Vitamin D | High in protein, low in fat; supports muscle development. | Add to salads, wraps, or sandwiches. |
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6 Lean Beef (Grass-Fed) | Lean Beef (Grass-Fed) | Protein, Iron, Zinc, B-Vitamins | Rich in protein and iron; promotes muscle repair and growth. | Grill, bake, or add to stir-fries. |
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7 Cottage Cheese | Cottage Cheese | Protein, Calcium, Low in Carbs | High in protein and casein, supports muscle recovery and growth. | Eat plain, or add to salads or low-carb dishes. |
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8 Lentils | Lentils | Protein, Fiber, Iron, Folate | Excellent plant-based protein source; promotes muscle growth and heart health. | Add to soups, stews, or salads. |
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9 Quinoa | Quinoa | Complete Protein, Fiber, Magnesium | Contains all nine essential amino acids; promotes muscle recovery. | Use as a base for salads or as a side dish. |
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10 Tofu | Tofu | Protein, Iron, Calcium | Plant-based protein; promotes muscle growth and supports vegan/vegetarian diets. | Add to stir-fries, salads, or as a meat substitute. |
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