Food choises


When you are trying to build a good nutrition menu and trying to hit your daily macros your main focus should come from good nutrition dense food such as the list below.

PROTEIN (1 gram of protein= 4 calories)

  • Egg whites
  • Whole eggs
  • Greek yogurt
  • Chicken breast
  • Turkey breast
  • Pork tenderloin
  • Canned tuna
  • Cottage cheese
  • Extra lean ground beef
  • Top round steak
  • Top sirloin steak
  • Flank steak
  • White fish (cod, halibut, haddock, mahi-mahi, tilapia, etc.)
  • Salmon
  • Protein powder

CARBOHYDRATES (1 gram of carb= 4 calories)

  • Old-fashioned oatmeal
  • Brown rice
  • Jasmine rice
  • Couscous
  • Quinoa
  • Ezekiel bread
  • Sweet potatoes/yams
  • Squash (all varieties)
  • White/Russet potatoes
  • Fibrous vegetables
  • Fruit

FAT (1 gram of fat= 9 calories)

  • Extra virgin olive oil
  • Extra virgin coconut oil
  • Fish oil
  • Ghee
  • Grass-fed butter
  • Natural almond butter
  • Natural cashew butter
  • Natural peanut butter
  • Natural coconut butter
  • Mixed nuts (almonds, walnuts, pecans, brazil nuts, cashews, etc.)
  • Cheese
  • Avocado
  • Coconut milk

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