The following is a list of foods I have compiled for you to include in your diet to support your healthy lifestyle, feel energised, healthy, and transform your body. These foods will aid your body in burning fat, building muscle, and toning at a fast, healthy rate. As you can see, eating healthy does not have to be boring. There are a large variety of foods included on this list for you to enjoy, which all contain a range of nutrients your body needs. After a few weeks of eating this way, you will find you have much more energy and you will be feeling much healthier. This list includes many healthy foods for you to include in your diet, but you don’t need to limit yourself to this list. There are thousands of different foods out there that are healthy, just remember to stick as close to a natural food source as possible. Happy shopping!
*Serving suggestions are just a guide and may differ from person to person. Consider your rough daily calorie requirements to ensure you are not eating too much or too little.
Grains/Complex Carbohydrates
Serving suggestions per meal:
Ezekiel Bread (1 slice)
Wholemeal bread (1 slice)
Wholemeal tortillas (1)
Brown rice (1 cup cooked)
Rolled Oats (½ cup dry)
Quinoa (1 cup cooked)
Sweet potato (150g)
Rice Cakes (2)
Gluten free pasta e.g. pea, buckwheat, red lentil, rice (1 cup uncooked)
Protein
Serving size per meal: Size of your fist
Chicken breast
Tuna
Turkey
Salmon
Sea bass
Beef (lean)
Eggs
Tofu
Legumes
Seeds & Nuts
Serving size:
Seeds – tablespoon
Nuts – handful
Go for unsalted and unsweetened.
Almonds
Peanuts
Walnuts
Almonds
Cashews
Sunflower seeds
Pumpkin seeds
Flax seeds
Chia seed
Vegetables
Serving size: Around 1- 3 cups with main meals. Variety of veg in each meal will provide your body with a higher array of different nutrients.
Kale
Spinach
Lettuce (darker green leaves have more nutrients)
Sweet Potato
Pumpkin
Tomatoes
Broccoli
Squash
Green beans
Avocado
Cucumber
Asparagus
Corn
Peas
Lentils
Chickpeas
Kidney Beans
Carrots
Onions
Garlic
Ginger
Coriander
Mint
Basil
Chive
Fruit
Serving size: Size of fist, 2-3 a day
Bananas
Oranges
Apples
Strawberries
Blueberries
Raspberries
Mango
Melon
Grapes
Kiwi
Pineapple
Lemon
Lime
Pears
Cherries
Peach
Dried Dates (higher in sugar, limit to 2-3. Also good for blending and using as alternative to sugar in cooking)
Dairy/ Plant Based Alternatives
Serving size dairy: ½ cup, try to limit dairy to once per day.
Cottage cheese
Cheddar cheese
Cow’s/ goats milk
Unsweetened almond milk
Coconut milk
Coconut cream (alternative to dairy cream for cooking)
Rice milk
Greek yogurt
Dark chocolate, preferably 80% cocoa or up (eat occasionally – only 1 or 2 squares)
Oils & Healthy Fats
Serving size: Tablespoon
Extra virgin olive oil
Flaxseed oil
Coconut oil (real stuff from health food section – looks like white butter)
Natural peanut butter
Almond butter
Condiments
Serving size: Sweet – teaspoon, Savoury – tablespoon
Agave
Honey
Natural maple syrup
Date Paste
Soy sauce
Vinegar
Spices
Serving size: Teaspoon
Black pepper
Cayenne pepper (pinch)
Sea salt (pinch)
Cumin
Onion granules
Garlic granules
Paprika
Basil
Oregano
Thyme
Dukkah
Tumeric
Cinnamon
Nutmeg
Red chilli flakes
Baking
Serving size: Depends on recipe
Wholemeal flour
Buckwheat flour
Oat flour
Coconut flour
Almond flour
Cocoa powder
Natural vanilla extract
Beverages
Water (at least 2-3L a day)
Black tea (be careful of milk and sugar, it quickly adds up)
Green tea
Herbal teas
Coconut water (sugar free)
Infused water (e.g. lemon squeezed)
Coffee (no more than 2 cups a day)
