Turkey breast: Buy it skinless and you get seven grams of muscle-building protein per ounce. Turkey is high in B vitamins, zinc (a known booster of sperm production), and the cancer fighter selenium. It’s also got a ton of amino acids, and there are little or no saturated fats. Plus, it’s one of the most versatile cuts of meat around, so you can easily eat it throughout the week and never have the same thing twice.
Olive oil: is rich in good monounsaturated fat, making it an ideal food for heart health. In fact, studies show that replacing two tablespoons of saturated fat (found in butter and lard) with monounsaturated fat may reduce the risk of heart disease. Olive oil also has potent anti-inflammatory properties, meaning it can help reduce pain and swelling just like a dose of ibuprofen.
Black beans: Tiny as they are, beans can help you feel energised and fuller longer than almost anything else you can eat. The reason is twofold: They’re incredibly high in fibre, which swells in your stomach and promotes a feeling of fullness. And, they’re stuffed with a highly complex form of carbohydrate that can take your body a long while to convert into energy. Like meat, they’re also packed with protein. But unlike meat, they’ve got no saturated fats.
Green tea: From cancer prevention to weight loss to potentially slowing the development of Alzheimer’s, green tea has been shown to help fight almost every major medical ill. Hot or cold, there’s almost nothing better you can drink.
Eggs: An egg a day is okay. Here’s why: Eggs contain a heavy-hitting four grams of pure muscle-building amino acids inside every shell, in addition to boasting some of the highest naturally available doses around of a vitamin called choline, which is thought to help enhance memory. They’re the gold standard in terms of providing all the right nutrients for muscle growth.