Grass-Fed Beef

Grass Fed Beef is full of protein, unlike grain fed beef, which has a combination of omega-6 and omega-3 fatty acids that cause inflammation. It also contains conjugated linoleic acid (CLA), which studies have shown helps build lean muscle and reduce belly fat. The recommendation is 2-six to eight ounce lean cuts per week, roasted or pan seared.

Quinoa

Quinoa is a South American grain, which is full of protein and helps build muscle. It’s one of the best grains nutritionally speaking and a cup a week is recommended. Try it as a breakfast cereal and add some cinnamon for flavor.

Nonfat Ricotta

This is a great substitute for cottage cheese and because it is made from whey, it is rich in amino acids that provide quick recovery for muscles after a workout. It can be flavored with jam or added to a blender with milk and fruit for a healthy smoothie.

Lentils

Not only do lentils have protein, but they are also packed with vitamin B and zinc, which are good for sexual health. Consume 2 cups a week and cook for 30 minutes and serve like mashed potatoes.

Tofu

Tofu contains protein, amino acids and isoflavones, which also help muscles recover quickly. Enjoy it marinated in salads, with a serving containing 3 ounces.

Eggs

Contrary to what we once believed, both egg whites and yolks are good for you. Eggs contain choline, which is a B vitamin that is linked to brain function and it is recommended to eat 2 to 3 servings a week. Have them for breakfast or use them on salads as a protein substitute.

Greek-Style Yogurt

The Greek-Style is sweeter, much heartier and has more protein than your average yogurt. Consume eight ounces with some type of fruit for breakfast or put it on some flatbread and top with turkey and onions.

Quorn

Quorn is great for vegetarians who are looking to add variety to their diet and it is a great source of protein. It contains mycoprotein, which is lower in calories than turkey or chicken and it comes cubed or browned. Try substituting six ounces a day instead of soy.

Chocolate Milk

Chocolate milk contains whey protein, which makes it a perfect post workout recovery drink. It has calcium and vitamin D that helps preserve cartilage and joint health and research shows it is better for you than Gatorade. Drink one large glass after your work out to speed recovery and boost growth.

Wild Salmon

High in omega-3’s, wild salmon is thought to boost fuel performance and lock in strength gains. It is also an excellent alternative to tuna or a substitute for steak and you should shoot for three to four six-ounce servings a week.