Foods That Get You Toned

On a constant basis I am asked for good food sources that contain protein, carbs and fat. These macronutrients make up the foods we eat and with a good balance between them we are able to recover properly from intense training, build muscle and strength, and ultimately reach our fitness goals.

whole meal

Most food sources have traces of 1 or more nutrients in them. Whole foods typically contain 1 - 2 main nutrient sources while processed foods commonly contain all 3.


For example olive oil contains only fat. Eggs contain protein and fat. Pasta contains protein, fat and carbs.

Not all food sources are created equal. The protein in pasta is inferior compared to meat sources while carbs from nuts is inferior to pasta. The context of why the food is consumed is based on your goals, genetic makeup, and fitness program.

If you’re looking to fill your plate with healthy options pick from the list below. Aim for 80% of your diet to come from whole foods.

Protein Sources

meat

Eggs

Egg Whites

Fish

White Fish

Chicken

Turkey

Beef

Lean Cuts of Pork

Scallops

Shrimp

Tuna

Beef Jerky

Bison

Buffalo

Venison

Non-Fat Greek Yogurt / Cottage Cheese

Whey / Plant Based Protein Powder

Carb Sources

oatmeal

Oats

Quinoa

White Rice

Brown Rice

Potatoes (Sweet Potato, White, Purple…)

Whole Grains

Buckwheat

Bananas

Berries

Beans


Fat Sources

Fats

Coconut Oil

Nuts (Almonds, Cashews, Walnuts, Pecans…)

Avocado

Egg Yolk

Chia Seeds

Flax Seeds

Extra Virgin Olive Oil

Nut Butters

Seeds

Coconut

Butter



Fiber And Micronutrients Sources

broccoli

Spinach

Kale

Broccoli

Brussel Sprouts

Cauliflower

Swiss Chard

Collard Greens

Asparagus

Green Beans

Bell Peppers

Garlic

Spring Mix / Mixed Greens


berries

Blueberries

Raspberries

Blackberries

Pineapple

Strawberries

Grapefruit

Apple

Pomegranate

Cranberries


Fillers

Spices


Onions

Cucumbers

Spicy Peppers

Iceberg Lettuce

Romaine Lettuce

Spices

Turmeric

Curcumin

Cinnamon

Nutmeg

Salt

Pepper

Jamari Jackson