Doctor's Orders: The Incredible Egg
Eggs are a versatile, easy-to-cook and easy-to-consume protein source. They're also relatively inexpensive. Eggs can be boiled in bulk, they're easily transported, and they make fine between-meal fare.
Like eggs, dairy products provide many dietary options. First and foremost, milk proteins - casein and whey - have innumerable nutritional benefits. Nonfat milk is an excellent, cheap and readily available source of protein, calcium and other nutrients. Cottage cheese is the casein fraction of milk and an outstanding bodybuilding protein - you can find low- or nonfat varieties that are relatively inexpensive. Greek yogurt is another great option that is high in casein protein and low in carbs. Unsweetened plain yogurt is also a good protein source (though not as high in protein as Greek yogurt), and it contains beneficial bacteria to help support the immune system and improve digestive efficiency.
I recommend eating at least 3 egg yolks each and every day. Research suggests that those consuming 3 yolks daily while following a strength-training program gained about twice the muscle mass and strength as those not eating yolks.
Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.