Muscle Gaining and Fat loss Nutrition List

Depending on the type of nutrition plan you are following,
select from the various macro-nutrient groups below:

Here are your protein diet menu sources:

Dairy: (if your body tolerates dairy)
Natural Mozzarella Cheese and String Cheese
Cottage Cheese
Milk (raw milk is best if you can find a good source)
Plain Yogurt and Greek Yogurt (fruit added yogurts are too high in sugar except for breakfast)
Ricotta Cheese
Whole Eggs (I prefer Eggland’s Best)
Egg whites and Egg Beaters (not a fan of processed egg products)

Cod, flounder, halibut, orange roughy, tilapia

Chicken breast

Lean Meats:
Beef (organic if possible), 93% or leaner ground, top round, sirloin, filet
Buffalo (Bison)
Lean pork
Wild game

Crab, Lobster, Shrimp, Scallops

High quality protein powder (I like Beverly international and Biotest)


Fruits and Vegetables:
Fruits should be eaten on moderate and high carb days only.
Green leafy vegetables should be eaten every day! On Low Carb days, small amounts of berries are acceptable.

Apples, Berries (all kinds), Cantaloupe, Grapefruit, Pears
Bananas, Oranges, Pineapple (these are best for breakfast or after workout)

Pretty much all non-starch vegetables (greens are best for low-carb)

The timing of when you eat starchy carbs is very important!

Red and Black Beans
Ezekiel bread (they also make wraps and English muffins)
Oats (plain, no sugar added!)
Quinoa and Buckwheat
Rice (brown or wild)
Sweet potatoes
Wheat free bread made from spelt

Healthy Fats:

Omega 3:

Fish Oil

Flax oil and Flax Seeds
Krill Oil

Omega 9 (mono unsaturated)

Almond Butter
Olive Oil (buy the dark bottle)
Natural Peanut Butter (ingredients should basically say: peanuts and salt)
Pumpkin Seeds
Almonds, Pecans, Cashews, Walnuts (Raw is best, followed by Dry roasted)
Sunflower seeds

Saturated (important for steroid hormone production!)

Butter (no margarine!!)
Unsweetened Coconut and Coconut oil
Macadamia Nuts
Note: Nuts are a good source of protein and, thus, can be used as a snack.


Free Foods and Drinks:
Eat at any time!

Sugar free gum
Crystal Light
Diet Soda (limit this if possible!)
Coffee (no sugar)
Sugar Free Jello
Splenda, Equal, Stevia
Cinnamon – weight loss benefits
spices and seasonings
All Natural Salsa (watch the sugar in some!)
Apple cider vinegar – weight loss benefits
Hot Sauce
Salt and Pepper

Green tea and weight loss are also a great combination!


Water: Drink plenty of water!!

If you are dehydrated, you will not burn fat or build lean muscle. Drink at least 64 ounces per day.