Here's a daily earning muscles diet:
Drink more than 1,5 lts of water during the day.
For breakfast eat a peanut butter sandwich with chocolate milk.
Eat a yogurt.
Eat roasted or cooked chicken with cooked potatoes, pasta or spaghetti.
Eat some almonds or a peanut butter sandwich with a cup of green tea.
Eat a cottage cheese or an egg with ham and light cheese sandwich.
Eat roasted or cooked salmon or tuna with cooked black beans.