Building muscle isn’t just about lifting heavier weights. What you eat matters, too. Your muscles need enough protein, calories, carbohydrates, healthy fats, vitamins, and minerals to recover from training and grow stronger.

If you’re trying to increase muscle mass, adding the right foods to your regular meals can make a big difference.

Here are six nutritious foods worth including in your diet.

1. Eggs

Eggs are a simple, affordable source of high-quality protein.

They contain all nine essential amino acids, including leucine, an amino acid involved in stimulating muscle protein synthesis. Eggs also provide vitamins and minerals that support overall health.

Try them: scrambled with vegetables, boiled as a snack, or added to a whole-grain breakfast.

2. Chicken Breast

Chicken is popular among people trying to build muscle for a good reason: it’s rich in protein and relatively low in fat.

Protein provides the amino acids your body needs to repair and build muscle tissue after resistance training.

Try it: grilled chicken with brown rice and vegetables for a balanced muscle-building meal.

3. Greek Yogurt

Greek yogurt can be an excellent protein-rich snack, particularly when you choose a variety with little or no added sugar.

It provides a mixture of proteins, including slower-digesting casein, as well as calcium.

Try it: combine plain Greek yogurt with berries, oats, nuts, or a banana.

4. Salmon

Salmon offers high-quality protein along with omega-3 fatty acids.

Omega-3 fats are important for overall health, while salmon’s protein contributes to muscle repair and growth.

Try it: baked or grilled salmon with potatoes and a large serving of vegetables.

5. Beans and Lentils

You don’t need to rely exclusively on meat and dairy to support muscle growth.

Beans and lentils provide plant-based protein, carbohydrates, fiber, iron, magnesium, and other nutrients. Eating a variety of plant proteins throughout the day can help you meet your nutritional needs.

Try them: in chili, soups, curries, salads, or alongside rice.

6. Nuts and Nut Butter

Almonds, peanuts, walnuts, and other nuts provide a combination of protein, healthy fats, carbohydrates, and calories.

They’re particularly useful if you struggle to eat enough calories while trying to gain weight and muscle.

Because nuts are calorie-dense, a small handful can go a long way.

Try them: as a snack, mixed into oatmeal, or spread on whole-grain toast.

Don’t Forget Your Carbohydrates

Protein gets most of the attention when it comes to muscle building, but carbohydrates are important too.

Foods such as oats, rice, potatoes, whole-grain bread, fruit, and other whole grains provide energy for training and help replenish muscle glycogen.

A balanced meal might include:

Protein + carbohydrates + vegetables + healthy fats

For example, grilled chicken, rice, vegetables, and avocado can provide a combination of nutrients that supports an active lifestyle.

How Much Protein Do You Need?

For people who regularly perform resistance training and want to build muscle, research commonly supports a daily protein intake around 1.6 grams per kilogram of body weight, with individual needs varying.

More protein isn’t automatically better. Your total calorie intake, training program, sleep, and consistency all matter.

The Bottom Line

There isn’t one magical muscle-building food.

The best results usually come from combining progressive resistance training with adequate calories, sufficient protein, carbohydrates, healthy fats, and good recovery.

Eggs, chicken, Greek yogurt, salmon, beans and lentils, and nuts are six convenient options—but variety is key.