Protein

Proteins are needed for muscle building and is commonly found in meat. Instead of red meat, it is preferable that you have lean meat or white meat (same thing). That's meat with less fat and rich in protein, like fish or chicken. Egg whites also have high protein content. Cottage cheese is a slow digesting protein. If you have it before you go to sleep, it will give your body a steady supply of protein while you're in fasting mode.
It is recommended you have one gram per pound of body weight, so if you weigh 120 pounds (55 kg), you should have 120 grams of protein per day.