There are three main goals of creating a nutrition plan that works. One, to create an eating program that we can enjoy eating. Two, to control calories as needed by our fitness load. Three, to create a program that we will stick to for longer periods of time. Eating a wide variety of food that are rich in nutrients and low in calories can help reach these goals.
In order to make this guide as easy to follow as possible, we’ve divided out the foods by category. Simply mix and match to create enjoyable meals with hundreds of options. For example, you could create the traditional bodybuilder meal by combining chicken, broccoli, and rice. On the other hand, you could also combine sweet potatoes with lean ground turkey or beef, spices, and low-fat cheese to create sweet potato tacos – a personal favorite.
Carbohydrates:
- Old fashioned oats
- Yams or sweet potatoes
- Brown rice
- White Potatoes
- 100% whole wheat pasta
- 100% whole wheat bread
- Beans
Vegetables
- Broccoli
- Asparagus
- Spinach
- Salad greens
- Tomatoes
- Peppers
- Onion
- Mushrooms
- Cucumbers
- Zucchini
Proteins
- Egg whites
- Chicken breast
- Salmon or trout
- Lean turkey
- Lean steak
- Bison/Buffalo
Fruits
- Grapefruit
- Apples
- Blueberries
- Cantaloupe
- Oranges
- Bananas
- Peaches
- Grapes
- Strawberries
- Pineapple
Healthy Fats
- Walnuts
- Almonds
- Olive Oil
- Flaxseeds
- Avocado
Dairy
- Low or non-fat cheese
- Skim milk
- Low fat cottage cheese
- Low or non-fat yogurt
Kelsey Xander
