21/02/2025
Unsure what foods you should be eating for a balanced diet?
Ok so a lot of you know how much you should be eating, but often struggle with what you should be eating… here is a list of foods that are nutrient dense, anti inflammatory and high in protein…
1. Protein-Rich Foods
• Fatty Fish: Salmon, sardines, mackerel, and trout are rich in omega-3 fatty acids, which reduce inflammation.
• Poultry: Chicken and turkey breast (lean protein, low in fat).
• Eggs: Particularly pasture-raised eggs for omega-3 content.
• Greek Yogurt: High in protein and probiotics for gut health.
• Legumes: Lentils, chickpeas, black beans (also provide fiber).
• Tofu and Tempeh: Plant-based protein with anti-inflammatory properties.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds (good fats and protein).
2. Healthy Fats
• Avocados: Rich in monounsaturated fats and fiber.
• Olive Oil: Especially extra virgin, high in antioxidants.
• Nuts and Seeds: As mentioned above, also provide healthy fats.
• Fatty Fish: For omega-3s.
• Coconut Oil (in moderation): Medium-chain triglycerides (MCTs) for energy.
3. Carbohydrate Sources (Low Glycemic, High Fiber)
• Berries: Blueberries, strawberries, and raspberries are high in antioxidants.
• Leafy Greens: Spinach, kale, Swiss chard (vitamins, minerals, and fiber).
• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts (anti-inflammatory and detoxifying).
• Sweet Potatoes: Complex carbs with fiber and antioxidants.
• Quinoa: Complete protein, high in fiber and nutrients.
• Oats: Rich in soluble fiber, helps regulate blood sugar.
4. Anti-Inflammatory Spices and Herbs
• Turmeric: Contains curcumin, a powerful anti-inflammatory compound.
• Ginger: Supports digestion and reduces inflammation.
• Garlic: Has immune-boosting and anti-inflammatory properties.
• Cinnamon: Helps regulate blood sugar.
5. Other Nutrient-Dense Foods
• Bone Broth: Rich in collagen and beneficial for gut health.
• Fermented Foods: Sauerkraut, kimchi, kefir (promote a healthy microbiome).
• Green Tea: High in antioxidants, especially EGCG.
Combining These Foods for Balanced Meals:
1. Breakfast: Greek yogurt with berries, chia seeds, and a sprinkle of walnuts.
2. Lunch: Quinoa and chickpea salad with mixed greens, olive oil, and lemon dressing.
3. Snack: Apple slices with almond butter.
4. Dinner: Grilled salmon with sweet potato and steamed broccoli.
If you didn’t know here’s some more free advice. If you want to cut body fat you drop your daily maintenance by a few hundred calories. You can workout what your maintenance is on a free calculator online.
And to gain weight the opposite add a few hundred to your maintenance.
Hope this helps some of you save it and use it 👊🏾
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