- 1 chicken breast (7-9 oz.) - 1 yam - 1 cup peas, corn and carrots

(603 calories, 69 g protein, 61 g carbs, 7 g fat)

The combination of carbohydrates and lean protein in this meal increases the levels of insulin in the blood, fostering a hormonal environment that's ideal for muscle growth. Yams digest slowly, helping to sustain that environment, and lower fat-protein, like this chicken breast, helps keep body-fat in check. Tip: Add a tall glass of low-fat milk and saute the chicken in extra-virgin olive oil for additional protein and essential fats that help growth. Shredding Tip: Eat half the yam and ditch the vegetable medley, which is higher in calories, for a lower-calorie vegetable like green beans.

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