Everyone knows to avoid sugar and deep-fried foods, but if you aren't familiar with healthy eating, you also need to know what you SHOULD eat. The below foods are some of the top healthy staples, broken up by macronutrient so you can balance your specific needs. This basic overview doesn't account for other dietary needs, but is a good starting place for macronutrient meal planning. I also include some prepackaged clean cheats and supplement recommendations.
PROTEIN
Fish
Shrimp
Chicken Breast
Turkey Breast
97% Lean Ground Beef
Pork (lean cuts)
Steak (lean cuts)
CARBS
Vegetables
Fruits
Beans
Potatoes
Whole GRAIN bread
Whole GRAIN pasta
Brown Rice
Oatmeal
FATS
Olive Oil
Nuts
Nut Butters
Avocados
Edamame
Eggs
GOOD CHEATS (more protein, less calories/carbs)
Artic Zero Ice Cream
Halo Top Ice Cream
Quest Protein Chips
Quest Protein Bars
Quest Cereal Bars
Oh Yeah! One Bars
GOOD SUBSTITUTIONS (less calories)
Kraft Fat Free Mayo
Kraft Light Mayo
Heinz Reduced Sugar Ketchup
Daisy Light Sour Cream
Kraft Singles Fat Free American Cheese Slices
Walden Farms Syrups, Dips, Dressings, Spreads, Mayos, and Sauces
SUPPLEMENTS
I highly recommend truenutrition.com as a source for protein powder, BCAA's, and creatine. You can make your own blend of protein powder and oatmeal, but for simplicity, you can order one of these "all-purpose" protein powders in a variety of flavors. Use my promo code for 5% off: PGT.
True Nutrition: Overnight Recovery Formula for Men
True Nutrition: Overnight Recovery Formula for Women
