(1.) Meats -bit of an emphasis on leaner cuts. (e.g. chicken breast, salmon, sirloin/ground beef, canned tuna is a staple)
(2.) Whole-grain carb sources (whole wheat pasta/bagels/bread, oats, rice, quinoa)
(3.) Eggs -- the whole egg. Egg whites are really only necessary when cutting, where you might need more protein per calorie. When bulking, whole eggs always.
(4.) Dairy -- milk, cheese, cottage cheese.
(5) Veges/fruit -- emphasis on greens for veges (e.g. brocolli, asparagus, spinach, agrula, lettuce) (for fruit avocado is useful for its high monounsaturated fat content)
(6.) Fatty oils (e.g. olive oil, flax oil)
(7.) Nuts/seeds/peanut butter
(9.) Post-training: whey isolate supplements and BCAAs. (good brands of whey will contain several grams BCAAs per scoop)