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Top 10 Muscle Building Foods Quinoa Why we chose it: Whole grain sources of carbohydrate provide fiber and B vitamins (which your body needs in order to use food for energy) — why not choose one that also packs a protein punch?Grams of protein: 8g per cup (cooked) Tip: Skip the sugary, processed breakfast cereals and opt for quinoa with skim milk, blueberries, walnuts and a little maple syrup.It includes 75 all new recipes based on foods that are sugar-free, dairy-free, gluten-free, high in prebiotics/probiotics, high in fiber, and supportive of the body's acid-alkaline balance.Whole foods grown locally and made at home equal whole body fitness.

Grams of protein: 21 grams of protein per 6 ounces (vs. Tip: Top 1% cottage cheese with a sliced banana and sliced almonds for a work-friendly snack that doesn’t come from a vending machine.

Instead of relying on old favorites like chicken and powders (which are great), add a little excitement and variety to your meal.

Willow Jarosh MS, RD and Stephanie Clarke MS, RD, registered dietitians and co-owners of C&J Nutrition in NYC & DC, share their top protein food picks. Hemp Seeds Why we chose it: Double whammy nutrition power of omega 3s and protein.

Protein: A Guide to Maximum Muscle 0% Plain Greek Yogurt Why we chose it: Versatility.

We use this stuff in place of sour cream, to thicken soups, in smoothies, on bagels with lox.

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Protein Power: 7 Ways to Cook with Quinoa Part Skim Ricotta Cheese Why we chose it: The versatile texture, neutral flavor and beefed up calcium count (over a third of your daily needs) turn this “stuffed shells staple” into a fridge regular.

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