Nutrition Guide

Protein Sources (Muscle Retention & Fat Loss)

• Chicken breast (lean, high-protein)

• Egg whites (pure protein, low-calorie)

• Turkey breast (lean protein)

• Salmon (healthy fats + protein)

• White fish (cod, tilapia, haddock) (lean and low-calorie)

• Lean beef (sirloin, top round, 90%+ lean ground beef)

• Low-fat Greek yogurt (protein + probiotics)

• Cottage cheese (low-fat or fat-free)

• Whey/casein protein powder (convenient protein source)

Carbs (Fuel & Fiber Without Fat Gain)

• Oats (slow-digesting, high-fiber)

• Brown rice & quinoa (complex carbs)

• Sweet potatoes (fiber-rich, slow digesting)

• Vegetables (spinach, broccoli, kale, asparagus, etc.) (high-fiber, low-calorie)

• Fruits (berries, apples, oranges, bananas in moderation) (natural sugars + fiber)

• Legumes (lentils, black beans, chickpeas) (fiber + plant protein)

Healthy Fats (Hormone Support & Satiety)

• Avocados (monounsaturated fats)

• Nuts (almonds, walnuts, cashews in moderation)

• Seeds (chia, flax, hemp, sunflower)

• Olive oil & coconut oil (used in moderation)

• Fatty fish (salmon, sardines, mackerel) (omega-3s)

Hydration & Miscellaneous

• Plenty of water (essential for fat loss)

• Green tea (metabolism-boosting antioxidants)

• Black coffee (can aid fat burning if tolerated) NO CREAMER

Lean Proteins

• Chicken breast

• Turkey breast

• Lean beef

• Fish (salmon, tuna, etc.)

• Eggs (whole eggs are excellent for bulking due to the protein and healthy fats)

• Greek yogurt (high in protein and great for recovery)

Complex Carbohydrates

• Brown rice

• Oats

• Sweet potatoes

• Quinoa

• Whole grain pasta

• Whole wheat bread

• Beans and lentils (also packed with fiber and protein)

Healthy Fats

• Avocados (great source of monounsaturated fats)

• Nuts (almonds, walnuts, cashews, etc.)

• Nut butters (peanut butter, almond butter, etc.)

• Olive oil (perfect for cooking or drizzling on dishes)

• Chia seeds and flaxseeds

Calorie-Dense Fruits and Vegetables

• Bananas (high in carbs and potassium)

• Berries (loaded with antioxidants)

• Apples (great for quick energy and fiber)

• Avocados (again, they’re great for healthy fats)

• Leafy greens (like spinach, kale, etc.) for micronutrients

Dairy

• Whole milk (provides protein and fat)

• Cottage cheese (high in casein protein, which digests slowly)

• Cheese (high in protein and fat)

Supplements

• Protein powder (whey or plant-based) for quick protein intake

• Creatine (helps increase strength and muscle mass)

• BCAAs (Branched-Chain Amino Acids) to support muscle recovery and reduce muscle breakdown

1. Grilled Chicken with Veggies

• Ingredients: Skinless chicken breast, zucchini, bell peppers, broccoli, olive oil (for grilling), and seasoning.

• Why it's great: High in protein, low in fat, and full of fiber from the veggies to keep you full longer.

2. Turkey and Veggie Stir-Fry

• Ingredients: Ground turkey (lean), mixed vegetables (broccoli, spinach, bell peppers, onions), garlic, soy sauce (low-sodium), and olive oil.

• Why it's great: Lean protein from turkey and lots of veggies, giving you fiber and essential nutrients while being low in calories.

3. Salmon with Asparagus

• Ingredients: Grilled or baked salmon, asparagus, lemon, garlic, and a drizzle of olive oil.

• Why it's great: Salmon is rich in healthy fats (omega-3s) and protein, which helps keep you satiated while also providing essential nutrients.

4. Egg White Scramble with Spinach and Tomatoes

• Ingredients: Egg whites, fresh spinach, diced tomatoes, onions, and a dash of olive oil or coconut oil.

• Why it's great: Low in calories and high in protein, with healthy greens for added fiber and nutrients.

5. Chicken Salad with Avocado

• Ingredients: Grilled chicken breast, mixed greens (spinach, arugula, kale), cherry tomatoes, cucumber, avocado, balsamic vinegar or lemon for dressing.

• Why it's great: High in protein and healthy fats, plus the fiber from the greens and avocado helps keep you full longer.

6. Tuna Salad Lettuce Wraps

• Ingredients: Canned tuna (in water), Greek yogurt (instead of mayo), diced celery, onions, mustard, and large lettuce leaves (like romaine) to use as wraps.

• Why it's great: A lean, low-calorie option that's rich in protein, and the lettuce wraps save you carbs while giving a satisfying crunch.

7. Shrimp and Broccoli Stir-Fry

• Ingredients: Shrimp, broccoli, bell peppers, garlic, olive oil, and low-sodium soy sauce or coconut aminos.

• Why it's great: Shrimp is very low in calories but high in protein, and paired with fiber-packed broccoli, this is a filling, low-calorie meal.

8. Cottage Cheese with Berries and Almonds

• Ingredients: Low-fat cottage cheese, fresh berries (like strawberries or blueberries), and a handful of almonds.

• Why it's great: A high-protein, low-calorie snack or light meal, with antioxidants from the berries and healthy fats from the almonds.

9. Grilled Chicken with Sweet Potato and Steamed Veggies

• Ingredients: Grilled chicken breast, roasted sweet potatoes, steamed broccoli or asparagus.

• Why it's great: A balanced meal with lean protein, moderate healthy carbs from the sweet potato, and plenty of fiber from the veggies.

10. Zucchini Noodles with Turkey Meatballs

• Ingredients: Zucchini (spiralized into noodles), lean turkey meatballs, marinara sauce (low-sugar).

• Why it's great: A low-carb alternative to traditional pasta that still satisfies cravings with lean protein and fiber-rich zucchini noodles.

1. Grilled Chicken and Quinoa with Avocado

• Ingredients: Grilled chicken breast, quinoa, avocado, and mixed veggies (like spinach, bell peppers, and onions).

• Why it's great: High-quality protein from chicken, complex carbs from quinoa, and healthy fats from avocado. This meal will give you the energy you need to fuel your workouts and support muscle growth.

2. Beef and Sweet Potato Stir-Fry

• Ingredients: Lean ground beef, sweet potatoes (cubed), onions, bell peppers, spinach, and olive oil for cooking.

• Why it's great: Lean beef is a great source of protein and iron, while sweet potatoes provide complex carbs for energy. Healthy fats from olive oil help with hormone production, crucial for muscle growth.

3. Salmon with Brown Rice and Steamed Broccoli

• Ingredients: Salmon fillet, brown rice, broccoli, olive oil or butter for cooking.

• Why it's great: Salmon is rich in omega-3 fatty acids, which can help with muscle recovery, while brown rice provides sustained energy and fiber, and broccoli adds micronutrients.

4. Chicken and Avocado Wraps

• Ingredients: Grilled chicken breast, whole wheat wraps, avocado, spinach, and a drizzle of olive oil or Greek yogurt.

• Why it's great: This meal combines lean protein from chicken, healthy fats from avocado, and carbs from the wrap, making it an excellent post-workout meal or for a convenient, calorie-dense lunch.

5. Protein Pancakes with Peanut Butter and Berries

• Ingredients: Oats, egg whites, protein powder, baking powder, peanut butter, and mixed berries.

• Why it's great: A great way to start the day, packed with protein and healthy fats, while the oats and berries provide slow-digesting carbs to keep you fueled.

6. Turkey Chili with Beans and Rice

• Ingredients: Ground turkey, kidney beans, black beans, diced tomatoes, onions, garlic, brown rice.

• Why it's great: High-protein turkey and beans give you a solid protein punch, while brown rice and beans provide complex carbs to keep you full and energized throughout the day.

7. Egg and Spinach Breakfast Burrito

• Ingredients: Whole eggs, egg whites, spinach, whole wheat tortilla, avocado, and salsa.

• Why it's great: A nutrient-dense breakfast that gives you protein from eggs, healthy fats from avocado, and fiber from spinach and the whole wheat tortilla.

8. Cottage Cheese with Granola, Nuts, and Honey

• Ingredients: Low-fat cottage cheese, granola, almonds or walnuts, honey.

• Why it's great: Cottage cheese is high in casein protein (which digests slowly), and when paired with granola and nuts, it gives you a solid combination of protein, healthy fats, and carbs for steady energy.

9. Tuna Salad with Quinoa and Chickpeas

• Ingredients: Canned tuna in olive oil (for healthy fats), quinoa, chickpeas, mixed greens, olive oil, and lemon.

• Why it's great: Tuna provides high-quality protein and omega-3s, quinoa offers complex carbs, and chickpeas provide fiber and additional protein. This meal is balanced, calorie-dense, and easy to prepare.

10. Beef and Veggie Stir-Fry with Brown Rice

• Ingredients: Lean beef (flank steak or sirloin), brown rice, mixed vegetables (broccoli, carrots, bell peppers), soy sauce, garlic, and olive oil for stir-frying.

• Why it's great: Beef is a great source of protein and iron, while brown rice provides complex carbs, and the vegetables add fiber and nutrients. This meal is a calorie-dense option to fuel muscle growth.