SALMON FILLET

Salmon has the prerequisite protein as well as the added benefits of unsaturated (good) fats. Hardcore lifters are often deficient in fats, because they're so often on super-low-fat diets. Including certain fish in your daily intake is one way to get the fats back -- at least the healthy kind.

Buy It: Atlantic salmon is the variety most commonly found in grocery stores, and is generally the most affordable. When fresh, it's bright orange in color and doesn't feel slimy or exude an odor. Always choose a thicker cut -- because the tail gets more of a workout when the fish is in the water, the meat near the tail is tougher.

Prepare It: Be sure all bones are removed from the fillet (a "fillet" by definition is boneless, but sometimes a few stray bones don't get removed). Preheat oven to 400 degrees F. Place the 4-6-ounce fillet on a baking sheet or pan, seasoned as desired. (To practically eliminate cleanup, line the pan with aluminum foil before adding the salmon, so you can throw the foil out after it cools.) Bake 10-14 minutes or until pink in the center, and the fish flakes with a fork.

Nutrients: A 4-ounce (measured raw) serving has 207 calories, 23 g protein, 0 g carbohydrate, 12 g fat, 0 g fiber.