1. Chicken breast: rich in protein, which is helpful for muscle repair and growth.

2. Eggs: rich in high-quality protein and essential amino acids, which is helpful for muscle growth.

3. Lean beef: It is rich in high-quality protein and iron, which is helpful for muscle growth and oxygen transportation.

4. Fish: Rich in high-quality protein and omega-3 fatty acids, it helps to reduce inflammation and promote muscle growth.

5. Oats: rich in carbohydrates and dietary fiber, which helps to provide energy and maintain intestinal health.

6. Nuts and seeds: Rich in healthy fat, protein and fiber, it helps to provide energy and maintain intestinal health.

7. Green leafy vegetables: rich in vitamins, minerals and dietary fiber, it helps to provide nutrition and support the digestive system.

These foods are good for beginners to strengthen their muscles because they provide high-quality protein, healthy fat, carbohydrates and other important nutrients, which are all important nutrients needed for muscle growth. In addition, these foods have low calorie density, which helps to control weight and reduce fat accumulation.