Muscle foods

Eat to grow with this muscle-building take on food. It splits your daily calories equally among proteins, carbs, and fat. The result: You'll consume the right balance of muscle-building nutrients while keeping your portion sizes in check.

1)Nuts, avocado 1-2 servings
1/4 cup nuts, 2 Tbsp nut butter, 1/2 avacado

2)Fats, oils 2-4 servings
1 tsp olive oil or other oil

3) Dairy 2-4 servings
1 cup milk, 6 oz yogurt, 1 oz hard cheese, 1/2 cup cottage cheese

4) Fruit 2-4 servings
1 medium whole fruit, 1/4 cup dried fruit, 1 1/2 cup fress fruit

5) Startchy foods 2-4 servings
2 slices of whole grain bread, 1 cup brown rice, 1 cup whole grain pasta, beans, corn, high fiber cereal, 1 small sweet potato

6) Low-startch foods 3-5 servings
1 cup of any veggies besides potatoes or corn

7) High-protein foods 4-8 servings
3 oz meat, 1 scoop protein powder, 3 eggs