If you are trying to get fit and healthy but do not know where to start and what foods to include in your diet, to offer you some inspiration here’s a list of foods you will most likely need to commit yourself to, depending on your genetic makeup, gender, goals and nutritional needs, allergies, etc:

Enjoy!

djaProtein:

  • Whole Eggs / Egg Whites
  • Chicken Breast (skin free)
  • Turkey (skin free)
  • Beef
  • Cottage Cheese
  • Fish
  • Whey / vegan protein
  • Tofu
  • Seitan
Carbs:4_steps_pre_workout_nutrition_c
  • Oatmeal
  • Rice
  • Buckwheat groats
  • Quinoa
  • Barley
  • White potato
  • Yams
  • Sweet potato
  • Pasta

Cold-Grain-Cereal-with-Blueberries-Banana-Apple-and-Walnuts_Top-Shot

 

Fruit:

  • Apples
  • Blueberries / other berries
  • Bananas

green-vegetables

 

Vegetables/salad:

  • Spinach
  • Broccoli
  • Asparagus
  • Green beans
  • Green salad
Healthy_Oils_for_Cooking_garnishing-300x232Fats:
  • Olive Oil
  • Rapeseed Oil
  • Grape Seed Oil
  • Coconut Oil
  • Fish Oil (pill form if you like)
  • Nuts and Seeds
  • Natural Nut Butter
  • Avocado

    herbs-spicesHerbs and spices you may use:

    Turmeric, cinnamon, ginger, dill, parsley leaves, chili flakes, paprika, cayenne pepper, coriander, cumin, basil, rosemary, oregano, thyme, cardomoms, nettle leaf, phennel seeds, psyllium, bay leaf, fenugreek.

    Drinks:

    Black coffee / black tea / herbal tea / diet drinks / water.***No milk, sugar or sugary drinks/milkshakes etc.

 

 

  • Cheat Meal:  No more than 2 a month, and spread out by at least 2 weeks.Eat-cheat-meals-and-lose-weight