Muscle building foods

Muscle building and fat loss foods

Proteins:
You must eat one serving with each meal.

Dairy: (if your body tolerates dairy)
Natural Mozzarella Cheese and String Cheese
Cottage Cheese
Milk
Plain Yogurt and Greek Yogurt (fruit added yogurts are too high in sugar except for breakfast)
Ricotta Cheese
Whole Eggs (I prefer Eggland’s Best)
Egg whites and Egg Beaters

Fish:
Cod, flounder, halibut, orange roughy, tilapia
Salmon
Tuna

Poultry:
Chicken breast
Ostrich
Turkey

Lean Meats:
Beef (organic if possible), 93% or leaner ground, top round, sirloin, filet
Buffalo (Bison)
Lean pork
Wild game

Shellfish:
Crab, Lobster, Shrimp, Scallops

Other:
High quality protein powder (Beverly international and Biotest)

• Beverly International Ultimate Muscle Protein
  and Metabolic drive are great as a meal replacement
• Muscle Provider is excellent as a post-workout shake

Fruits and Vegetables:
You must eat one with each meal

Fruits:
Apples, Berries (all kinds), Cantaloupe, Grapefruit, Pears
Bananas, Oranges, Pineapple (these are best for breakfast or after workout)

Vegetables:
Pretty much all non-starch vegetables (greens are best for low-carb)

Starches:
Best consumed during breakfast
or during your first post-workout meal

Red and Black Beans
Ezekiel bread (they also make wraps and English muffins)
Lentils
Oats (plain, no sugar added!)
Quinoa and Buckwheat
Rice (brown or wild)
Sweet potatoes
Wheat free bread made from spelt

Fats: Have these with any meal

Fish Oil

• The brand I use and trust the most: Carlson Liquid Omega-3 Lemon
• If you prefer capsule form, Biotest is excellent: Flameout Inflammation Scavenger

Avocados
Butter (no margarine!!)
Unsweetened Coconut and Coconut oil
Flax oil and Flax Seeds
Macadamia Nuts
Natural Peanut Butter (ingredients should basically say: peanuts and salt)
Olive Oil (buy the dark bottle)
Pumpkin Seeds
Almond butter
Almonds, Pecans, Cashews, Walnuts (Raw is best, followed by Dry roasted)
Sunflower seeds

Note: Nuts are a good source of protein and, thus, can be used as a snack.

Free Foods and Drinks:
Eat at any time!

Sugar free gum
Crystal Light
Diet Soda
Coffee (no sugar)
Tea
Sugar Free Jello
Splenda, Equal, Stevia
Cinnamon – weight loss benefits
spices and seasonings
All Natural Salsa (watch the sugar in some!)
Mustard
Apple cider vinegar – weight loss benefits
Hot Sauce
Salt and Pepper

Green tea and weight loss are also a great combination!

Water: Drink plenty of water!!

If you are dehydrated, you will not burn fat or build lean muscle. Drink at least 64 ounces per day.