Nutrition is the most important part for bodybuilders and physique athletes. What you put into your mouth determines your results. Building a healthy and affordable meal plan is simple... just use a combination of foods from the three groups below and watch your body change. If you followed my "Get Fit and Healthy Challenge Series" you should already know your portions and the ideal food combinations. If you missed the challenges, you can find them here on my blog www.feedtheiron.blogspot.com.
1. LEAN PROTEIN:
Egg Whites
Eggs Whole
Liquid Egg Whites (carton)
Chicken Breast
Turkey Breast
Top Round Steak (very lean red meat)
Leanest Cuts of Bison/Buffalo
Lean Game Meat (elk, venison, etc)
Salmon (fish with high omega-3 fat content)
Tilapia and Other White Fish (lean fish)
Shellfish
Lowfat Cottage Cheese or High Protein Dairy Products
Protein Powders /Protein Shakes (whey, casein, or mixes)
2. FIBROUS CARBS:
Broccoli
Asparagus
Green Beans
Onions
Bell Peppers (green or red)
Onions
Tomatoes
Cauliflower
Spinach
Lettuce / Leafy Salad Greens
Cucumbers
Celery
Squash
Carrots (technically starchy but low cal)
Mushrooms
Brussels Sprouts
3. STARCHY CARBS
Old Fashioned Rolled or Steel Cut Oatmeal (plain)
Yams or Sweet Potatoes
White Baked Potatoes
Brown Rice
Beans, Peas and Legumes
Quinoa (and other less common grains - spelt, amaranth, etc)
100% Whole Grains and Whole Grain Products (pastas, breads, tortillas, etc)
There are thousands of food combinations so you don't necessary need to stick to chicken, broccoli and brown rice! And don't forget the spices which can make even the so boring chicken breast taste great each time. Also don't be afraid of salt! Especially if you work out and sweat, you need sodium which is essential to bring nutrients into the muscles. Salt is also important to the nerves as it stimulates muscle contraction and prevents cramps. If you consume natural unprocessed foods 90% of the time, use salt freely.
#mealprep #protein #carbs #veggies #sodium
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