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
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.)
Fat
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
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
Carbohydrate
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
Supplements
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
Breakfast
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
Snacks
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:
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
Recipes
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
Mix protein powder into water, pour over oats.
Microwave for 90 seconds
Mix, add milk/water, microwave 90 seconds more.
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
Mix eggs & egg whites, salt & seasoning
Add olive oil to pan, then add egg mix
Stir eggs until done.
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
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
Add seasoning to chicken**
Cook chicken in a pan with ½ inch water for 25-35 minutes
Get a rice cooker and cook brown rice
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
Add seasoning to shrimp**
Cook shrimp in olive oil until they turn white
Get a rice cooker and cook brown rice
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
Cook ground beef in a pan with plenty of salt
Get a rice cooker and cook brown rice
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
