Protein:
Meats – Turkey, chicken, seafood, eggs, red meat, pork, etc. As long as it’s not deep fried or breaded you’re good to go.
Ideas: rotisserie chicken, archer farm deli meat (just check ingredients), frozen proteins are good to have on hand.
Bacon is fine as long as there’s no sugar in the ingredients.
Carbs:
Some fruit and ALL vegetables – Stick to berries (blueberries, blackberries, strawberries, raspberries) or apples, oranges, grapefruit, pears, because they’re the lowest in sugar and keep fruit intake to the morning. In the afternoon and evening stick to leafy green veggies. The brighter the color the more micro nutrients it’ll have in it. We’re just staying away from starchy or rooted vegetables (potatoes, squash, etc) for now. But think cauliflower, broccoli, asparagus, brussel sprouts, green beans, onions, mushrooms, peppers, etc.
Fats:
Nuts and seeds – unsalted, raw, or salted with sea salt only.
Other healthy fats are: Coconut oil, olive oil, avocado (guacamole with no added sugar), avocado oil, olives, and some nut butters (almond butter with no sugar in it). Avoid any and all vegetable oil because they’re rich in inflammatory fats (omega-6s). Grassfed butter (KerryGold) and Ghee are also fine.
Note: This is basically how I eat. Each meal includes 4-6 ounces of protein, a large helping of veggies, and a few tablespoons of healthy fat. I do include potatoes and rice occasionally depending on training load.