18 Simple Clean Foods For Gaining Lean Muscle Mass

Gaining Lean Muscle Mass

The combination of a good nutritional habit and physical activity is critical if you want to gain lean muscle.

The majority of people think that only physical activity shapes the body and makes you build lean muscle, but they always forget that to get those results, nutrition makes more than 80% of the work.

High-protein foods are extremely essential for gaining muscle, but carbohydrates and fats are also important sources of energy to fuel you during physical activity.

If your target to gain lean muscle, here’s a list of the foods you should focus on for gaining lean muscle.

18 Good Clean Foods For Gaining Lean Muscle Mass : 

1- Eggs

Eggs are rich in protein, healthy fats and vitamins like vitamin B.

In a nutshell, proteins are made from amino acids, and eggs contain a high quantity of

amino acids, which is the most important element to gain muscle.

Furthermore, vitamins B are important for a variety of processes in your body, including energy generation.

2- Chicken Breast

I’m sure that you heard this before, Chicken Breast is the best food to gain muscles but you don’t how, let me explain to you why.

Chicken Breast, are packed with proteins and a high number of vitamins.
85 grams of Chicken Breast contain 26 grams of high-quality protein and a generous amount of the B vitamins niacin and B6, this vitamins helps your body to function properly during the physical activity.

3- Tuna

Tuna contains large amounts of protein and several types of vitamins like vitamin A, B 12, B 6, and niacin. This nutrient works together to optimal health, energy, and muscle gain.

For every 85 grams of tuna, you eat it gives you 20 grams of protein, a large quantity of vitamins and omega-3 fatty acids which will help you lose extra fat and gain muscle mass.

4- Lean Beef

When you are trying to gain muscle, lean beef may be the best choice of food.
Studies have shown that consuming lean meat (red meat) increase the amount of lean mass gained with weight training.

Lean meat provides your body with great quantity of proteins and same extra calories which help to build bigger muscles.

85 grams of lean meat contain 228 calories and only 15 grams of fat.

5- Shrimp

Carbs and fats are important during your diet especially when you are trying to gain muscles but adding Shrimp to your diet can serve you will.

Shrimp is almost pure proteins and contains high amounts of amino acid like leucine which is important for muscle growth.

85 grams of shrimps contain 18 grams of protein, 1 gram of fat and zero carbs.

6- Cottage Cheese

Cottage Cheese, one of the richest foods in proteins and amino acids and make a great muscle-building snack.

It contains leucine, an amino acid which plays an important role in muscle growth.
One cup (226 grams) of cottage cheese contains 28 grams of protein and a high dose of muscle-building amino acid.

As for the calories is up to you, there are lots of types of cottage cheese and is for you to choose the number of calories you want(for gaining more muscle is recommended to choose the one with extra calories).

7- Beans

Beans are a great source of fibers, vitamins B, high in magnesium, iron and one of the great sources of proteins.

One cup of cooked beans like black, pinto and kidney beans contains around 15 grams of proteins.

For those reasons you fine beans almost in every diet, especially in muscle gaining diets.
Studies showed too that beans can help in long-term health and disease prevention.

8- Protein Powders

If you have problems getting proteins from food, you can always add protein shakes to your daily routine.

Protein Powders like whey and casein are the two most popular types.
You can found many other types online.

9- Scallops

Scallops like shrimps are a great source of protein and low-fat food.

You have to add high amounts of protein to your daily intake, and scallops make one of the greatest sources.

85 grams contain 20 grams of proteins and only 100 calories.

10- Chickpeas

Chickpeas (AKA garbanzo beans) are a great source of proteins, carbs, and fibers, you can add it to any diet.

One cup of chickpeas contains 12 grams of protein and 50 grams of carbs, including 10 grams of fiber.

Chickpeas can play a big role in reducing the risk of several diseases, improving digestion and gain muscle.

11- Peanuts

Half cup of Peanuts gives you 17 grams of protein, 16 grams of carbs and large amounts of unsaturated fat.

These benefits make a great combination to gain muscles mass.
Peanuts can give you the amount of calories you are looking for to grow your muscles a half cup of nuts contains 425 calories.

Nuts are also a great source of potassium, phosphorus, magnesium, and B vitamins.
And a great snack.

12- Milk

Similar to other dairy products, milk is a great source of fast and slow-digesting protein, carbohydrates and fats.

Studies have shown that the combination of weight training and drinking milk can increase your muscle mass.

13- Almonds

Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E.

Like the peanuts, almonds can be a great source for energy throughout the day and physical activities.

A half-cup of almond gives you 16 grams of protein and large amounts of vitamins E, magnesium, phosphorus and more than 400 calories.

14- Bison

Bison like the beef gives you 22 grams of proteins for every 85 grams.

Researchers found that bison is better than beef in terms of the risk of heart disease and recommend to replace red meat with bison.

15- Quinoa

Quinoa High in protein, rich in B vitamins, iron, potassium, calcium, phosphorus, vitamin E, magnesium and one of the few foods that contain all of the essential amino acids for building muscle.

185 grams of cooked quinoa contain 8 grams of protein, 5 grams of fiber and 40 grams of carbs.

16- Greek Yogurt

Greek Yogurt like almost all other Dairy product is a great mix of fast-digesting whey protein and slow-digesting casein protein.

Many studies showed that people who regularly consume a combination of fast and slow-digesting dairy proteins, have notice increase in lean mass.

Greek yogurt also makes a great snack at work or before sleeping.
Greek yogurt contains more of protein more than regular yogurt.

 17- Soybeans

Like all other beans a great source of protein, fiber, omega-3 fatty acids, antioxidants, vitamin C, and phytoestrogens.

A cooked cup of Soybeans contains 14 grams of protein and a generous number of vitamins.

Besides all that soybeans contains a great amount of iron which carries oxygen to tissue and muscle cells.

18- Turkey Breast

85 grams of Turkey Breast contain around 25 grams of protein and almost zero fats and carbs which makes it one of the greatest sources of pure proteins.

Turkey Breast is all rich in vitamins B like niacin which helps your body to process fats and carbohydrates, Lowers Triglycerides and Boosts Brain Function.

Many studies have discovered that vitamins B could help you gain muscle over time by boosting your body’s energy to exercise.


  • To gain lean muscles there are lots of foods that can help.
  • You have to increase your daily intake of proteins especially because proteins are the essential element to gain muscles.
  • Carbs and fat are also important during the muscle-building process they provide you with the energy needed for physical exercises.
  • focus on training regularly especially weight lifting
  • Give your body the right time to recover after every training session(muscles grow during the rest time after training).


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