Losing weight is only half the battle. Most of the time you want to build muscle and strength as well. While a regular workout routine is invaluable for your muscle gain goals, eating the right foods will provide fuel for the process. 

In some ways, what you eat is more important than what you do in the gym. Without the right balance of nutrients, you’ll lack the building blocks for muscle mass. You’ll need tons of protein to build the muscles you want and enough carbohydrates to provide the energy you need. 

What should you be eating for big gains? Here are the best foods for muscle and strength: 



Don’t overlook the humble egg. Packed with high-quality protein, healthy fats, and the B vitamins you need, eggs are a great choice for those looking to increase strength and muscle mass. The amino acids in eggs are invaluable for your muscle gain. 


Ounce for ounce, salmon is hard to beat if you’re looking for lean, healthy protein. Omega-3 fatty acids like those found in salmon play an important role in muscular health and might even lead to great muscle gains when in the gym. 

Lean Beef

In the 90s, the beef industry spent tons of ad dollars trying to convince the American people that beef should be on their dinner plates. For those looking to gain muscle mass, lean beef might be exactly what you need. Beef is full of high-quality protein, amino acids, B vitamins, and creatine. Opt for leaner cuts of beef to balance your protein and fat intake. 

Cottage Cheese

This might not seem like an obvious choice, but one cup of low-fat cottage cheese is packed with 28 grams of protein. Cottage cheese is an easy, quick breakfast that can be mixed with fruit for additional flavor. 


For those looking to add protein to their plate without opting for meat, chickpeas are a great option. A good source of both carbs and protein, chickpeas provide the energy needed to power through your workout and the protein you need to amass muscle gain. 

The list of foods to eat for muscles and strength could be endless. Whatever you eat, make sure that you’re getting the right balance of protein, carbs, and fats to meet your weight loss goals. Struggling to find the right answers? Fit Five Meals is the perfect place to start. With premade meals catered for you, you’ll never wonder what to eat. 

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