If you’re looking to build muscle, it’s important to follow a well-planned diet that is high in protein and nutrient-dense. Here are 10 of the best foods to include in your muscle-building diet:.

1. Eggs

Eggs are an excellent source of protein, with one large egg containing around 6 grams of protein. They also contain a range of vitamins and minerals, including Vitamin D, which is important for proper muscle function.

Eating eggs for breakfast can be a great way to start your day and support muscle growth.

2. Chicken Breast

Chicken breast is a staple protein source for many bodybuilders and fitness enthusiasts. One 3-ounce chicken breast contains about 27 grams of protein, making it an excellent choice for muscle growth.

It’s also low in fat and can be cooked in a variety of different ways to keep your diet interesting.

3. Greek Yogurt

Greek yogurt is an excellent source of protein, with one container containing around 17 grams. It also contains a range of important nutrients, including calcium and potassium.

Greek yogurt can be eaten on its own or with fruit and nuts as a high-protein snack.

4. Salmon

Salmon is a great source of protein, healthy fats, and omega-3 fatty acids, which are important for reducing inflammation and improving muscle recovery.

One 3-ounce serving of salmon contains around 17 grams of protein, making it an excellent choice for muscle growth. It’s also a versatile food that can be cooked in a variety of different ways.

5. Lean Beef

Lean beef is a great source of protein and essential nutrients, including iron, zinc, and vitamin B12. One 3-ounce serving of lean beef contains around 22 grams of protein, making it an excellent choice for muscle growth.

It’s important to choose lean cuts of beef to reduce your intake of saturated fat.

6. Quinoa

Quinoa is a great source of plant-based protein and essential nutrients, including fiber, magnesium, and iron.

One cup of cooked quinoa contains around 8 grams of protein, making it a great option for vegetarians and vegans who are looking to build muscle. It can be used as a base for salads or as a side dish.

7. Tuna

Tuna is a great source of protein and essential nutrients, including omega-3 fatty acids. One 3-ounce serving of tuna contains around 20 grams of protein, making it an excellent choice for muscle growth.

It’s also a low-calorie option that can be used in salads, sandwiches, or wraps.

8. Cottage Cheese

Cottage cheese is an excellent source of protein, with one cup containing around 28 grams. It’s also low in fat and carbohydrates, making it a great option for those who are looking to build muscle while keeping their calorie intake under control.

It can be eaten on its own or mixed with fruit and nuts as a high-protein snack.

9. Brown Rice

Brown rice is a great source of complex carbohydrates, which are important for providing energy and supporting muscle growth. It also contains a range of important nutrients, including fiber, magnesium, and B vitamins.

One cup of cooked brown rice contains around 5 grams of protein and can be used as a base for meals or as a side dish.

10. Sweet Potato

Sweet potatoes are a great source of complex carbohydrates and essential nutrients, including fiber, potassium, and vitamin A. They also contain antioxidants, which can help to reduce inflammation and support muscle recovery.

One medium sweet potato contains around 4 grams of protein and can be used in a variety of different ways, including as a side dish or as the base for sweet potato fries.