fish, poultry, eggs, nuts, and beans -- to help build muscle

Eat lean protein -- fish, poultry, eggs, nuts, and beans -- at every meal to help build muscle and lose weight.  But you may need less protein than you think. Adults only need 5 to 6 1/2 ounces of protein a day. That could be one egg at breakfast, a handful of nuts (12 almonds or 24 pistachios) mid-day, and 3 ounces of meat for dinner. (link)