Rump \ Fillet Steak
This is a good option for the Lean guy who struggles to pick up weight; you can
have it more often in your eating plan than someone who picks up weight faster
Eggs
This is a must have in your eating plan for men, at least 6 egg whites with 2 yolks
and women can have 2 egg whites with 1 yolk
Chicken
My whole eating plan revolves around chicken, from my personal experience
chicken works for most people
Protein Powder (with and fast and slow release in it)
You will have to drink this shake 30 min before bedtime. Men use 2 servings but
women should stick to whey protein, it depends on how sensitive you are for
water re-tension.