To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.

1. Whole Eggs
Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels. Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Fish Oil
Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement (cod-liver oil capsules).

3. Fish (Salmon)
One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving.

4. Yogurt
Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Mix it with natural berries.

5. Extra Virgin Olive Oil

Contains 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

6. Mixed Nuts (Dry Fruits)
Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.

Anything works: almonds, walnuts, cashews, hazelnuts. Buy natural without added salts/sugars.

7. Red Meat
Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed mutton or beef.

8. Spinach & Broccoli.
Spinach is one of the most alkaline foods. It prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, cauliflower, etc

9. Oats
Reduce cholesterol; provide you with low-gi carbs for energy, and high in soluble fiber.

10. Tomatoes
High in lycopene, which prevents cancer. Have pizza or pasta with tomato sauce & olive oil post strength training.

11. Oranges
Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

12. Apples
Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide contaminated fruits. Go organic.

13. Carrots
Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

14. Water
Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get in the habit of drinking 2 cups of water with each meal.

15. Green Tea
Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.

Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle & lose fat.