Question: what food to eat to lose weight and gain muscle?
Answer: Eggs. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline (1). ... 
Salmon. Salmon is a great choice for muscle building and overall health. ... 
Chicken Breast. ... 
Greek Yogurt. ... 
Tuna. ... 
Lean Beef. ... 
Shrimp. ... 
Soybeans.