Proteins Eat 0.7-0.8 times your body weight (in grams) to gain muscle mass. * Best sources for carnivores and omnivores * Lean red meats (beef, pork, lamb, venison, bison) * Fish (tuna, salmon, bass, trout, mackerel, cod, halibut, tilapia) * Poultry (chicken, turkey, duck, pheasant, cornish hen, quail) * Eggs and egg yolks * Dairy (milk, cheeses, yogurt) * Best sources for vegetarians and vegans (identified by *) * Eggs and egg yolks * Dairy (milk, cheeses, yogurt) * Vegan proteins* (tofu, tempeh, seitan, pea protein powder) * Beans and legumes* (all varieties) * Proteins with high quality amino acids (in descending order) * Eggs, whey, casein, soy protein * Beef, soybeans * Chickpeas, fruits, black beans, vegetables, legumes * Cereals, peanuts * Whole wheat Complex Carbohydrates To build muscle, make sure 40-60% of your diet consists of complex carbs. * Brown Rice * Quinoa * Millet * Buckwheat * Oats * Sweet Potatoes * Whole Grain Breads * Whole Grain Pastas Nutritious Fats Aim to have 25-35% of your diet made up of healthy fats (monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids) * Avocado and avocado oil * Olive oil * Walnut oil * Canola oil * Flaxseed oil * Grapeseed oil * Sunflower oil * Nuts (all varieties) * Seeds (flax, pumpkin, chia)