Diet & Fitness Weight Loss

How To Build a Lean Physique – 9 Foods You Should Add To Your Diet

Monica Munday / 0 View / 2 years ago
how to get lean, foods to get lean, build muscle

When it comes to getting lean your diet has to be number one. And while physical activity is indeed important, without proper nutrition you will not get the results you want.

To get lean you need to build muscle. And to build muscle you need to consume more calories from high protein foods.

Here are 9 foods that will help you build muscle and get that lean, sexy physique.

Chicken Breast

In the world of bodybuilding the chicken breast is a food you hear about quite often. This is because chicken breasts are one of the best foods to add to your diet if you are looking to lean out.

A three ounce serving of chicken breast will provide your body with around 26 grains of high quality protein.

Besides being packed with protein, chicken breasts are also loaded with important vitamins such as B6 and niacin.

These vitamins are extremely important as they ensure your body is able to function properly during physical activity.

Lean Beef

Lean beef contains minerals, B vitamins, creatine and of course protein.

Some studies have found that consuming lean beef will increase the amount of muscle you are able to gain during weight training.

When it comes to lean beef make sure you choose a cut that doesn’t have too many calories.

For instance, instead of eating 70% lean ground beef which contains 228 calories per serving, opt for 95% lean ground beef which contains only 145 calories per serving.

Anything under 90% lean will contain a ton of extra fat that could prevent you from leaning out.


Quinoa has become quite popular in the last few years.

Not only is it a great source of protein, but it also provides you with 5 grams of fiber and 40 grams of carbohydrates per cup.

That means not only will it help you build lean muscle, but it will also provide you with plenty of energy to get through those tough workouts.

Brown Rice

Though brown rice isn’t the greatest source of protein, it will provide you with plenty of fuel in the form of carbohydrates.

When you consume an excellent carb source such as brown rice right before a workout you give your body the fuel it needs to go harder for longer.

This will lead to muscle growth which will in turn lead to you leaning out.


The egg is one of the healthiest foods in the world. It’s a high quality source of protein, contains healthy fats and has important nutrients such as choline.

Eggs also contain large amounts of leucine, an amino acid that aids in muscle growth.

Greek Yogurt

The great thing about Greek yogurt is the fact it contains a mixture of whey protein and casein protein.

One is fast digesting and the other is slow digesting.

Some studies have shown that consuming a combination of fast digesting and slow digesting protein can help you increase your lean muscle mass.

Greek yogurt contains half as much protein as regular yogurt.

You can consume it as a snack, after a workout or right before you go to bed.


If you want a food that is great for muscle building and overall health, look no further than salmon.

For every 3 ounces you consume you will get about 2 grams of omega 3 fatty acids, 17 grams of protein and a host of B vitamins.

Omega 3 fatty acids play a vital part in both muscle gain and muscle health.


Tuna is not only high in protein, you get about 20 grams per 3 ounces, but it also contains a high amount of B vitamins and vitamin A.

These nutrients are extremely important when it comes to your overall health and well being.

Tuna also contains large amounts of omega 3 fatty acids which is great for muscle support.

As you age it is very common to start losing muscle mass and strength. Getting enough omega 3 fatty acids in your diet can prevent that from happening.

Tuna is probably the easiest food to consume as you can eat it right out the can if you so choose.

Protein Powder

While we recommend eating a diet that is rich in whole foods and veggies, we understand that’s not always possible.

When you are unable to get enough protein through diet alone, drinking a protein shake can be very beneficial in helping you stay on track.

The good thing is, with so many different options you are sure to find a protein powder that fits your diet and lifestyle.

When it boils down to it there are a lot of really great foods that can help you gain lean muscle. The key is finding the ones you like and incorporating them into your everyday routine.

To reach your ultimate goal of building a lean physique you must balance good nutrition with exercise. By eating the right type of foods you will be able to grow muscle and lean out a lot quicker.

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