Healthy Food List

Performance Based Nutrition

Healthy Food List

Protein Choices

Beef tenderloin (aka filet, filet mignon)-fat content high

Bison
Boneless, skinless chicken breast
Buffalo steak (lean)
Canned tuna (water packed)
Canned white meat chicken (water packed)
Egg whites & eggs
Extra lean ground beef & ground round (92–96%)
Extra lean ground turkey, turkey breast slices or cutlets (fresh meat, not deli cuts if possible)
Eye of round (cube meat, stew meat, bottom round, 96% lean ground round)
Fish (tilapia, tuna, cod, hal­ibut, on occasion Alaskan salmon and sea bass)
Ground chicken
Pork tenderloin
Protein powder (check with team trainer)
Rib eye steaks or roast
Shrimp
Top loin (NY strip steak)
Top round steaks or roast (aka stew meat, London broil, stir fry)
Top sirloin
Eggs
Cottage Cheese
Greek yogurt (low sugar)

Carb Choices

Veggies

Asparagus-best greens

Beets and turnips

Bell peppers- freebies

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery- freebies

Cucumber freebies

Garlic freebies

Green/string beans

Green leafy lettuce (green leaf, red, leaf, romaine)

Green or red pepper

Mushrooms

Onions

Pumpkin

Spaghetti squash

Spinach

Sprouts

Squash

Tomatoes

Yams/sweet potatoes

Zucchini

Fruits

Apples

Dates

Blueberries,

Blackberries

Raspberries

Strawberries

Grapefruit

Lemons

Limes

Oranges

Peaches

Pears

Plums

Kiwi

Clementines

Starches

All-bran

Baking powder and soda

Beans (pinto, black, kidney)

Brown rice

Brown rice cakes (lightly salted, or salt-free only)

Brown rice wraps

Bulgur

Corn tortillas (food for life)

Ezekiel bread (in the frozen healthy foods section of most grocery stores and whole foods; shelf at trader Joes)

Oat bran cereal (only if sugars are less than 6 grams)

Oats/oatmeal (old fashioned, steel cut)

Pasta – Barilla Protein Enriched

Quinoa

Shredded wheat (plain, original)

Wheat germ

Whole-grain flours (almond, rice, and quinoa)

Whole-grain wraps (Ezekiel wraps)

Whole wheat pita (low carb– Joseph’s pita bread, or food for life brand)

Whole wheat tortillas (100%, or food for life brand)

Good Fat Choices

All-natural nut & seed butters (almond, cashew, peanut, sesame)

Avocado

Extra-virgin olive oil

Coconut oil

Flaxseed

Flaxseed oil

Fish oil

Nuts (peanuts, almonds, cashews, walnuts)

Pumpkin oil

Safflower oil

Unsalted sunflower and pumpkin seeds

Chia Seeds

**please measure quantities carefully

 

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