If you’re looking to stay satisfied after your lifting session, reach for a protein shake or other protein-rich snack. New research published in the European Journal of Nutrition found that subjects who had a high-protein drink made with whey after a resistance workout ate an average of 10% fewer calories when they were served a meal one hour later compared with those who had a high-carb drink. Bonus: The whey protein has the added advantage of stimulating muscle protein synthesis, helping build more lean muscle mass.

Protein is key in building that desired mass, but it sometimes can become very boring eating the same thing over and over. Try one of these unique 30 packaged foods that can get you the protein you need, while not adding too many calories.