Protein, protein, protein! Every meal should be built around a serving of lean protein. Eating protein releases special hormones in the actual body that tell it shed fat and build muscle. Ideas of quality protein are lean cuts of beef, skinless chicken or turkey, eggs, fish, cottage cheese and pig.
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It is found in the skins of some grapes as well as a certain amount of the seeds. It is present in red wine although the content varies. In small amounts it is due to red grape juice, boiled peanuts different foods.
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Second meal I have another cup of rolled oats having a cup of protein dust. It might seem boring, but I'm aware of building muscle and nothing else.