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Nutrition: How to Eat Healthy

Whole vs Processed

A diverse diet of whole foods gives you everything you need.

If you only eat processed foods, you likely have a nutrient deficiency and a less healthy body.

Whole foods come from the ground, ocean, or an animal. Processed foods come from a factory, can, or a package.

The quality of calories will make a difference in how you feel. 100 calories of broccoli is different from 100 calories of pizza.

When looking at ingredients, look for short lists of things you recognize.

If you can’t pronounce the ingredients in a product – you might not want to eat it.



Protein preserves muscle, is the most filling, and burns the most calories when you eat it (TEF). Protein is the most important nutrient for fat loss, muscle gain, and strength.

Start with 1-2 palms of protein per meal.

Recommendation: Exercising individuals should consume .7-1g of protein per pound of body weight, so a 200lb person should have 140-200 grams of protein each day. Read about protein.

Protein List

  • Animal-based

    • Any Pasture-raised Grass-fed Meat 90% or leaner (beef, bison, buffalo)

    • Lean cuts of pork and boar

    • Lamb

    • Goat

    • Wild game (elk, venison, caribou, moose)

    • Poultry (chicken, turkey, duck, pigeon)

    • Fish (salmon, tuna, etc.)

    • Seafood (shrimp, squid, octopus, lobster, crayfish)

    • Mollusks (clams, mussels, scallops, snails, oysters)

    • Eggs and egg whites

    • Dairy (cottage cheese, Greek yogurt)

    • Rodents (rabbit, squirrel, beaver, guinea pig)

    • Horse

    • Reptiles and amphibians (snake, alligator/crocodile, frog)

    • Insects

    • Whale or seal (non-fatty tissue)

  • Plant-based

    • Beans, lentils, and legumes

    • Tempeh, tofu, or edamame

    • Seitan

  • Supplement

    • Protein powder (whey, casein, egg, cricket, etc.)

    • plant-based blends (pea, rice, hemp, etc.)



Fats are critical for maintaining cell membranes, creating hormones, and absorbing nutrients.

Healthy fats are unprocessed and from whole foods. Unhealthy fats are made in a factory and processed to be nonperishable.

Processed foods and restaurants have more unhealthy fats, so most people would benefit from adding unsaturated fats to their diet.

Add 1-2 thumbs of fat per meal.

Recommendation: About 20-30% of your calories come from fats with ⅔ unsaturated and ⅓ saturated. Read about fats.

Fat List

  • Unsaturated Fats

    • Avocado & Avocado oil

    • Olives & Olive oil

    • Any nuts or seeds

    • Salmon

    • Egg yolks

    • Any natural nut butters (peanut, almond, cashew, etc.)

  • Saturated Fats

    • Pasture-raised Grass-fed Beef

    • Pasture-raised Grass-fed Butter

    • Cheese (in moderation)

    • Coconut & Coconut oil

    • Dark Chocolate (in moderation)

    • Full fat Greek yogurt or kefir



Fiber helps with digestion by cleansing your intestines.

Add 1-2 cups of fiber per meal.

Recommendation: Consume 30-50 grams of fiber per day. Read about Fiber.

Fiber List

  • All Fruits (avocado, berries, apples, etc.)

  • All Vegetables (broccoli, carrots, brussels sprouts, spinach, etc.)

  • Whole-grain products (oats, quinoa, brown rice, whole wheat bread, etc.)

  • Beans, peas and other legumes

  • Nuts and seeds



Carbohydrates are easy to digest and improve athletic performance and muscle recovery.

There are two types of carbohydrates: complex and simple.

Complex carbohydrates are slow to digest and provide us with long term healthy energy. Most of the carbs we eat should be complex carbs.

Simple carbohydrates are great sources of fast energy around our workouts, but should be consumed in moderation.

Add 1-2 cups of carbs per meal

Recommendation: Eat carbohydrates in ratio to your activity level. If you move a lot, you need a lot. If you don’t move much, you don’t need much. Read about carbohydrates.

Carbohydrate List

  • Complex carbohydrates

    • Whole Grains (oats, rice, quinoa, farro, etc.)

    • Sweet potatoes

    • Whole grain bread

    • Beans & Legumes (Lentils, Chickpeas, Kidney beans, Black beans)

  • Simple carbohydrates

    • White bread

    • Fruit

    • Fruit juice

    • Honey

    • Coconut Water



Eating a diverse diet is the best way to get all the nutrients you need. The best supplements are real nutrient-dense whole foods like eggs, oysters, liver, and salmon.

Most supplements don’t get absorbed as well as real food (Bioavailability).

The most common supplements I recommend are protein powder, a zinc and magnesium supplement, and a fish oil supplement. Read about vitamins and minerals.

In the United States, Supplements are not reviewed by the Food & Drug Administration and don’t need to be proven safe before they can be sold. Often supplements don’t contain what they claim. (Learn more).

In the United States, look for the USP certification on the label, which indicates that US Pharmacopeia, an independent agency, has certified the supplement through its Dietary Supplement Verification Program. (To see a list of products, check this website.)


How to Apply This

Now you have the knowledge, here are examples of groceries and recipes that will allow you to eat healthy and achieve your fitness goals. It may be helpful if you have a food scale to measure your food.

Here are two resources to help you build your day of meals:

Easy Meal Options


  • Oatmeal & Egg

  • Oatmeal & Protein Powder

  • Egg & Toast

  • Greek yogurt with blueberries and almonds

  • Cottage cheese & Blueberries

  • Protein shake

Lunch & Dinner

  • Chicken, Sweet Potato & Broccoli

  • Chicken, Rice, Beans, & Asparagus

  • Chicken, Potato, Green Beans

  • Ground Beef, Rice, & Broccoli

  • Salmon, Rice, & Broccoli

  • White Fish, Rice, Beans, & Spinach

  • Shrimp, Rice, & Green Beans

  • Tuna Fish & Toast


  • Protein Shake

  • Apple slices with almond butter (1 medium apple, 2 tbsp almond butter)

  • Carrot sticks with hummus (3 medium carrots, 2 tbsp hummus)

  • Banana with almond butter (1 medium banana, 2 tbsp almond butter)

  • Almonds (1/4 cup)

  • Blueberries (1 cup)

  • Low-fat popcorn


3-Day Meal Plan

(150g Protein, 2000 Calories)

Grocery list


Protein Powder x 1

Eggs x 12

Egg White Carton (32oz) x1

Chicken breast x 12 oz

Grass Fed Ground Beef 90% lean x 1lb

Shrimp x 12 oz

Grains and starches:

Brown rice (1 bag)

Whole grain bread (1 loaf)

Fruits and vegetables:

Broccoli (1 medium head)

Green Beans (1 bag)

Blueberries (1 carton)

Spinach (1 box)

Healthy fats:

Olive Oil (1 bottle)

Peanut butter (1 jar)

Day 1

  • Protein oats

  • Chicken & Brown Rice & Broccoli

  • Shrimp & Brown Rice & Green Beans

Day 2

  • Eggs & Toast

  • Chicken & Brown rice & Broccoli

  • Beef & Brown rice & Spinach

Day 3

  • Greek Yogurt & Blueberries

  • Beef & Brown rice & Spinach

  • Shrimp & Brown rice & Green Beans


Protein Oatmeal

Ingredients: 1.75 scoop Whey Protein Powder, 1.75 tbsp Peanut Butter, 1.25 cup Oatmeal

Macronutrients: 764 calories, 64g protein, 23g fat, 78g carbs

  1. Mix protein powder into water, pour over oats.

  2. Microwave for 90 seconds

  3. Mix, add milk/water, microwave 90 seconds more.

  4. Add Peanut butter and enjoy! (You can also add blueberries or bananas)


Eggs, Egg Whites, & Toast

Ingredients: 3 eggs, 200g egg whites, and 3 slices whole grain toast

Macronutrients: 647 calories, 56g protein, 20g fat, 59g carbs

  1. Mix eggs & egg whites, salt & seasoning

  2. Add olive oil to pan, then add egg mix

  3. Stir eggs until done.

  4. Cut bread, toast bread


Greek Yogurt, Peanut butter, Blueberries

Ingredients: 400g Nonfat Greek yogurt, 1.75 tbsp peanut butter, 2 cup blueberries

Macronutrients: 575 calories, 50g protein, 17g fat, 63g carbs

  1. Measure yogurt, peanut butter, and fruit. Mix. Eat.


Chicken, Brown Rice, & Broccoli

Ingredients: 5.25 oz Chicken Breast, 1 tbsp Olive Oil, 325 g Brown Rice, & Broccoli

Macronutrients: 707 calories, 53g protein, 22g fat, 76g carbs

  1. Add seasoning to chicken**

  2. Cook chicken in a pan with ½ inch water for 25-35 minutes

  3. Get a rice cooker and cook brown rice

  4. Steam broccoli in microwave or in a pan


Shrimp, Brown Rice, Green Beans

Ingredients: 6.25 oz Shrimp, 1.25 tbsp Olive Oil, 325 g Brown Rice & Green Beans

Macronutrients: 621 calories, 49g protein, 19g fat, 63g carbs

  1. Add seasoning to shrimp**

  2. Cook shrimp in olive oil until they turn white

  3. Get a rice cooker and cook brown rice

  4. Steam green beans in microwave or in a pan


Beef, Brown Rice, & Spinach

Ingredients: 6.75 oz Ground Beef 90% lean, 325 g Brown Rice

Macronutrients: 774 calories, 59g protein, 24g fat, 76g carbs

  1. Cook ground beef in a pan with plenty of salt

  2. Get a rice cooker and cook brown rice

  3. Eat spinach however you like

**Recommended Seasoning: Olive oil, Salt, Pepper, Garlic, Onion, Thyme, Turmeric

Schedule a fitness consultation if you'd like to work with me for nutrition coaching.

Hope this helps! - Tom

2 комментария

05 мая 2023 г.

Great summary of healthy eating. This is very easy to follow. Thanks, Tom!


04 мая 2023 г.

Cool post! Eating can be difficult but this helps!

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