📌 EGGS: Not only does one whole egg contains about 6 grams of high quality protein, but the yolk is extremely nutrient dense and provides a variety of valuable vitamins and minerals.

📌 Lean red meat: Stick to leaner sources to keep your total fat and calorie intake under control. These are considered to be the leanest cuts you can find: Eye of round roast or steak, Sirloin tip side steak, Top round roast and steak, Bottom round roast and steak, Top sirloin steak.

📌 LEAN POULTRY: poultry is an excellent protein source and can be used to make an endless number of different meals.

📌 SKIM MILK: This is another great protein source and offers a variety of muscle building benefits. It contains about 8 grams of protein for one cup and can be easily added to meals to ensure that your total daily protein requirements are met.

📌 FISH/SEAFOOD: Salmon, cod, tuna, halibut and talapia are just a few of the possible options. Not only is fish high in protein, but it also provides the body with a high amount of the omega 3 fatty acids EPA and DHA, which are critical to your overall health as well as improving muscle growth, fat loss and joint strength.

📌 COTTAGE CHEESE: Cottage cheese contains mostly casein protein and is also rich in l-glutamine. It makes for a great snack and tastes great when mixed with fresh fruit, peanut butter, canned salmon or even on its own with a bit of salt and pepper.

📌 NUTS: Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang Almonds and pistachios.

🚨 HOW MUCH PROTEIN SHOULD you consume daily?
A simple, straightforward and highly effective guideline for supporting muscle growth, fat loss and recovery is to consume 1 gram of protein per pound of body weight daily.

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