1. The seven foods mentioned are: chicken, eggs, salmon, Greek yogurt, lean beef, quinoa, and beans.
2. The speaker says they try to eat chicken at least three times a week.
3. Eggs are good for muscle building because they have both protein and healthy fats.
4. Salmon is recommended. It provides protein and omega-3 fats.
5. Greek yogurt is different from regular yogurt because it has more protein.
6. The speaker suggests eating beef once or twice a week.
7. The speaker suggests using quinoa instead of rice and making salads with it.
8. Three types of beans mentioned are black beans, kidney beans, and chickpeas.
9. Besides eating these foods, the speaker says regular exercise and getting enough rest are important for building muscle.
10. The speaker recommends drinking at least 8 glasses of water a day.
