One of the most common questions that people have when it comes to nutrition is; “What kind of foods should I be eating?”. Most people know what they should NOT be eating, those types of foods are easy to point out. However, when it comes to finding a decent list of food sources that will promote healthy weight loss or encourage muscle gain, some people struggle.
So, I’ve put together a list of foods, by macro-nutrient, that you can reference to help keep you on track and offer some variety in your nutritional plan. Ideally, you should pull something from each of these areas with every meal.
PROTEIN
Protein is the basic building block for anyone wanting to add lean muscle mass. Of course, lean meats are ideal and this would include; Chicken, Fish or Turkey.
Supplements such as Whey protein and Casein protein are also available, but you should try to get the majority of your protein through whole food sources listed below.
Beef:
- Ground beef (90% or leaner)
- Filet
- Sirloin steak
- Flat iron steak
- Round and flank
- Beef Jerky
Dairy:
- Whole Eggs
- Egg whites
- Liquid Egg whites
- Cottage Cheese
Chicken & Turkey:
- Boneless, skinless chicken breast (fresh or frozen)
- Chicken breast tenderloins
- Ground white chicken breast
- Rotisserie or baked whole chickens (breast meat only, skin removed)
- Turkey breast
- Ground turkey breast (90% lean or leaner)
Seafood:
- Tuna (canned, packets, or fresh)
- Salmon (canned, packets, or fresh)
- Packets or canned tuna and/or salmon make eating protein a cinch.
- Cod
- Tilapia
- Red Snapper
- Halibut
- Shrimp
- Crab
In a pinch for time? Substitute:
- 1 scoop Whey Protein for 1 egg + 3 egg whites
- 1 scoop Whey Protein for 3oz chicken or turkey
CARBOHYDRATES
Everyone thinks carbs are bad…but the fact is; you kinda need them. There is a lot of “carb confusion” out there and choosing “good carbs” over “bad carbs” can seem a bit overwhelming at first.
I ensure that I am using carbohydrates effectively by knowing when should I eat carbs. Check out the list below.
NON-STARCHY VEGETABLES
- Asparagus
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Green beans
- Lettuce (all varieties)
- Mushrooms
- Onions
- Peppers (all varieties)
- Spinach
- Sprouts
- Squash (summer variety)
- Tomato
FRUITS
- Apples
- Bananas (limited)
- Blueberries
- Cantaloupe
- Cherries
- Grapefruit
- Oranges
- Peaches
- Pears
- Pineapple
- Plums
- Raspberries
- Strawberries
STARCHY CARBOHYDRATES
- Beans (black, lima, kidney)
- Brown rice
- Cream of rice
- Oatmeal
- Quinoa
- Red potatoes
- Sweet potatoes or yams
- White potatoes
FATS
Here’s the skinny on Fat – you need it! However, it is important that you are taking in not only the right amount, but also the right type of fat. Just like Carbohydrates, Fats come in two varieties; saturated and unsaturated. You will want want to avoid the saturated as much as possible and stick to the unsaturated fats.
- Nut butter (almond, cashew, etc…)
- Peanut butter
- Heavy whipping cream
- Olive oil
- Flaxseed oil
- Coconut oil
- Avocados
- Nuts (Almonds, Walnuts, Macadamias, etc…)
FREE FOODS
These are food items that can be eaten at anytime throughout the day and would not require you to track as they would have little effect on your overall caloric goals for the day.
- Hot Sauce, chilies, spices
- Cucumber
- Dry seasonings
- Garlic
- Lettuce
- Lime juice
- Mushrooms
- Mustard
- Onions
- Pepper
- Salt
- Scallions
- Sugar-free gum
- Sugar-free Jell-O
- Vinegar, lemon juice
FREE BEVERAGES
- Water
- Tea
- Coffee
- Sparkling water
Got something to add to the list?
Comment below!
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