PROTEIN WITH EACH MEAL HELPS BOOST MUSCLE MASS You need protein to build and maintain muscle mass. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal. These include: Red meat. Beef, pork, lamb, etc. Poultry. Chicken, turkey, duck, etc. Fish. Tuna, salmon, sardines, mackerel, etc. Eggs. Don’t believe the cholesterol myths. Eat the yolk. Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc. Whey. Not necessary but great for easy post workout shakes. Vegan options such as lentils, tofu, seeds and nuts.