Exercise keeps our bodies healthy and toned. It’s challenging, especially at first, but the longer you work out, the easier and attainable it gets. Now, one of the challenges that we face is the whole process of maintaining our body fit and lean.


We exercise a couple of times a week, drink tons of water and of course, eat healthily. The following are the food you need to make a part of your daily meal plan to keep your muscle toned.


  1. Beef from grass-fed cattle

It is considered as one of the most important for building muscle due to its high protein content, cholesterol, zinc, B vitamins, and iron. Beef will help build a block of bones, muscles, cartilage, skin, and blood.


The high amount of protein that is present also in this yummy food helps our body build and repair tissues. It is also a good source of choline, pantothenic acid, iron, potassium and vitamin B2.


  1. Eggs

Aside from eggs very versatile and delicious, this breakfast staple comes with many health benefits too! Recent studies showed that cholesterol from eggs is not correlated with heart diseases that most people suffer.


The cholesterol found in egg yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire, thus fanning the chances of you increasing that body muscles.


  1. Lean Chicken

Just like beef, chicken is also considered one of the best sources of protein in food; protein is used in muscle maintenance and repair, bone health, and weight maintenance. With chicken, you can prepare it in many different ways and pair it with any vegetables or brown rice you prefer more.


Also, it clearly emphasizes that it should be SKINLESS chicken to avoid the unwanted fat will get from including it.


  1. Fruits and Yogurt

Fruits are high in carbohydrates which will mainly give you more energy throughout the day, along with other nutrients you can get from consuming nature’s delights. Greek yogurt, on the other hand, is packed with high-quality protein that makes muscles grow and maintain our body healthy.


This two goes well together to give you that extra energy boost every morning or before work out.


  1. Kale

This vegetable is something every healthy person should consume, as it is packed with nutrients our body needs to further function effectively. It contains very high amounts of protein and lots of highly bioavailable calcium.


It also has all nine essential amino acids needed to form the proteins your body needs, plus nine other non-essential ones for a total of 18 that can be found in regular meat. Kale can make a great salad along with other nutritious vegetables.


  1. Nuts

Nuts like cashews or almonds are packed with protein, fats, and fiber for muscle-building. It even aids in your weight loss by giving you a measly 150 to 170 calories without putting on body fat. They make great snacks before going to the gym.


In addition, nuts contain antioxidants the combats free radicals. Thus, making you recover faster after a workout because nuts help build back muscle tissues.


  1. Brown rice

White rice packs on carbs and calories while brown rice is rich in branched-chain amino acids that build muscle tissue tear after a workout. They also provide you long-lasting energy throughout the whole day.


What’s more is that they spur your growth hormone levels that encourage muscle growth and strength.


  1. Beans

Beans are rich in fiber and low in fat, thus making you full without getting bloated. It’s one of the best foods to boost your weight loss regimen. Not only that, they’re cholesterol-free and rich in minerals such as iron, magnesium, folic acid, and potassium.


Beans contain muscle-building protein too. Perfect to eat after a workout.


  1. Salmon and other seafood

While seafood packs a lot of protein, it is the wild salmon that has omega-3 fatty acids to help build your lean-muscle dreams. Studies also show that salmon speeds up your metabolism to rid of unwanted fats.


Scallops are also a source of lean protein. A three-ounce pack will give you 15 grams of protein and 0.5 gram of fat.


  1. Quinoa

Quinoa is rich in protein and known to link with insulin-like growth factor-1 levels. This factor is associated with muscle growth, repair, and strength.


A 100-gram serving of quinoa has 14 grams of protein along with essential amino acids.