So you may not have the time to have a proper meal throughout your day. You could be that investment banker, lawyer or an entrepreneur. Or you could just be too damn lazy to make yourself a good meal (no excuse on that one!) However, if you can't divide your day up into specific meals then try to find a few minutes of your day to scarf some of these foods down. I promise you, a few minutes a day can do wonders for your body.

Eggs: Eggs are the best protein food that you can get. It has the highest biological value (94%) of any food, which is a measure of the protein quality and how much of the body uses that protein to support growth. This provides the most amino acids for growth and tissue maintenance than any other food. A significant part of the egg’s protein comes from the yolk. Therefore, you should not shy away from the saturated fat in the egg yolk because this will help increase testosterone levels, which is a precursor for muscle growth. Eggs contain around 6 grams of high quality protein. Eggs are also rich in many essential vitamins and contain all eight essential amino acids that are needed for proper muscle growth and recovery.

Have six hard boiled eggs a day for a total of 50 grams of protein.

Chicken: Chicken is a high protein food with little fat. It has a high biological value (around 80%) and relatively inexpensive to buy compared to fish.

Have two grilled chicken breasts a day for a total of 90 grams of protein.

Cottage cheese: Cottage cheese is the perfect food for getting casein protein, a slow-digesting protein. Casein protein stays in your system for hours and gives you a constant supply of protein, as opposed to whey protein that is used in the body instantly. Casein protein is most ideal for sleeping hours, when your body is deprived of protein. When you sleep, your body enters a catabolic phase. Yes…even when you sleep you burn energy. Respiration, dreaming, and reparation require energy. It needs to get the energy stores from somewhere. Anytime you go more than 4 hours without eating, your body turns to its muscle stores, breaking it down, so it can use that as its readily available energy, you want to avoid this at all costs. Cottage cheese is filled with casein protein, which is a very slow digesting protein that will keep your muscles supplied with protein all throughout the night and prevent this catabolic state. Furthermore, cottage cheese has an extremely high biological value (around 85%) that is ideal for muscle growth. If you eat cottage cheese before you go to bed then stick with consuming low-fat cottage cheese to avoid storing fat overnight.

Have a bowl of cottage cheese before you go to bed for a total of 30 grams of protein.

That's 170 grams of protein a day. Now, add a small meal here and there and you're probably looking at over 250 grams of protein in a day, which is more than sufficient to build lean muscle mass.

A strict diet can only get you so far. You need to throw in a supplement to get the most out of your body. With all the products I have ever used, Cellucor's Muscle Growth System proves to be the best of its kind. Try it out!

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