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The perfectly balanced diet for gaining weight and muscle is a mix of 50% proteins,
30% carbs, and 20% fats. Most people know to avoid junk foods with high fat and
sugar content, but they don¶t always know what foods they should be eating. Here is
a list of ideas for the next time you are at the grocery store.

Best Sources for Protein

- Grilled Chicken Breast (The #1 Staple ± Learn to Spice It Several Ways)

- Lean Ground Turkey (Use for Burgers, Tacos and Even Meat sauce )

- Turkey Breast (Available in Deli or Refrigerated Meats)

- Turkey Bacon

- Deer Meat (Comparatively Low in Calories, Fat and Cholesterol)

- Lean Cuts of Beef (Round Steak, Shoulder Pot Roast, Round Tips)

- Extra Lean Ground Beef (90% Lean or Better)

- Grilled Fish (Tuna, Salmon, Cod, Halibut)

- Scallops (High in Protein and Omega 3)

- Lean Ham (Check Label to Make Sure it is Lean)

- Trimmed Pork Tenderloin

- Low Fat Milk (1% or Skim)

- Low Fat Yogurt

- Low Fat Cottage Cheese

- Reduced Fat Cheese (In Moderation)

- Unsalted Nuts (Peanuts, Almonds, Sunflower Seeds)

- Egg Whites

- Nuts - peanuts, almonds, sunflower seeds - unsalted and raw.

- Turkey bacon - instead of bacon

Best Sources for Carbohydrates

- Whole Wheat Bread and BagelsMuscle Building Food

- Fruits (Apples, Bananas, Peaches, Strawberries)

- Vegetables (Beets, Cabbage, Cucumbers, Zucchini)

- More Vegetables (Mushrooms, Peppers, Spinach, Broccoli)

- Oatmeal

- Cream of Wheat

- English Muffins

- Mushrooms

- Whole Wheat Tortillas

- Whole Wheat Pita Bread

- Bran Muffins

- Granola Bars (Quaker Chewy 90 Calorie Granola Bars)

- Rye Bread

- Blueberries

- Baked Potatoes (No Butter or Sour Cream)

- Whole Grain Cereals

- Sweet Potatoes

- Whole Wheat Pastas

- Rice

- Beans (Also Some Pork and Beans ± Check Label)

- Lentils

- Grain Cereals (Low Sugar and High Fiber ± Check Labels)