One cup of cooked lentils contains 18 grams of protein and 40 grams of slow-digesting quality carbohydrates.They are also very inexpensive and have a long shelf life.But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked.

Eggs have been vilified for years as artery-clogging foods.

That's right, champ: All the squats and bench presses in the universe won't get you very far unless you're consuming muscle-building material—and that means lean, rich, complete protein.

When you eat casein, your blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein).

Cottage cheese also contains live cultures—also known as Chickpeas should be your anytime carb source of choice.

Fermented dairy products like kefir are a little-known magic bullet for muscle building.

Kefir is the perfect addition to any muscle-building blender bomb, providing distinct nutritional advantages over water or regular milk.If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas.This versatile bean contains 45 grams of slow-acting carbs per cup along with 12 grams of fiber.1 ounce of cashew or almonds contains 150-170 high quality calories.Nuts are the perfect blend of protein, fats, and fiber, allowing you to get the extra calories you need without having them pad your waistline.It also has fewer calories per ounce, making it a precious source of protein for guys trying to stay lean.