Prioritize High-Quality Protein Protein is essential for muscle repair and growth. Aim to include a source of protein in every meal. Clean options include: Lean meats like chicken breast and turkey Fish such as salmon and tuna Greek yogurt A clean diet for muscle and growth focuses on whole foods, adequate protein, balanced carbs and fats, and essential micronutrients. Pair your nutrition with resistance training, quality sleep (7–9 hours), and consistent activity to see the best results.