Don't be too quick to write off yogurt as a wimpy breakfast. Kumai recommends starting your day with a bowl of fat-free Greek-style yogurt topped with a serving of fresh berries. Though it may feel indulgent, it’s fueling your body with protein, calcium, and iron. While building muscle requires plenty of protein, it’s also important to balance out your meals with carbohydrates for long-lasting energy—which is why the berries make a great addition. Plus, they'll also provide an antioxidant boost.