1: 1. Eat lean proteins like chicken and fish for muscle growth.

2: 2. Incorporate plant-based proteins such as beans and lentils into your diet.

3: 3. Snack on Greek yogurt or cottage cheese for a protein boost.

4: 4. Add protein powder to smoothies or oatmeal for a quick fix.

5: 5. Schedule regular strength training workouts to build muscle.

6: 6. Stay hydrated to support muscle growth and recovery.

7: 7. Get enough sleep to aid in muscle repair and growth.

8: 8. Limit processed foods and focus on whole, nutrient-dense sources of protein.

9: 9. Consult with a nutritionist or personal trainer for personalized muscle-boosting tips.