12 Foods That Help You Build Lean Muscle Fast

9. Lentils, Peas, Soy Beans & Other Legumes

These foods deliver magnesium and B vitamins. Many also are good sources of protein, especially soy beans (or tofu), which are a complete protein.

10. Chia Seeds

Chia seeds are a good source of protein and omega-3 fatty acids. Plus, they’re high in fiber to help you feel full.