1. EGG WHITES Usually I do six-egg-whites with two whole eggs. Sometimes I buy my already separated egg whites from the box, and other times I toss out the extra yolks after I separate my whites. I prefer coconut oil or olive oil to oil cooking spray. Nutrients: per 1 egg white 17 calories, 4 g protein, 0.2 g carbohydrate, 0 g fat, 0 g fiber Per 3 tablespoons of Liquid Egg whites: 5 g protein, 1 g carbohydrate, 0 g fat,
2. TOP SIRLOIN STEAK I love red meat because they are loaded with complete protein and pack the most punch when you're trying to pack more meat on your frame. It is my dinner post-training meat of choice. Preheat a grill to the highest heat setting. Remove all visible fat so that cut steak is close to 6ounces. Place it on grill or grill skillet and cook 3-5 minutes per side or until cooked to your liking. I love mine bloody red. I season the meat with salt, pepper after it was cooked. .. Nutrients: A 6-ounce (raw) leaned out top sirloin steak has 310 calories, 52g protein, 0 g carbohydrate, 12 g fat, 0 g fiber.
3. SALMON Salmon has the needed protein but also has a huge benefits as a source of vitamin B12, vitamin D, selenium, niacin, omega-3 fatty acids, phosphorus, and vitamin B6. If you are on a super-low-fat diet you need a meal or three a week of salmon. I usually buy wild caught Atlantic salmon, but sometimes I will opt out for other kinds. Preheat oven to 400 degrees F. Place the 4-6-ounce fillet on a baking sheet I usually prepare 2-3 meals at one time), seasoned as desired. Use aluminum foil before adding the salmon, so you can throw the foil out after it cools, and throw out your trash next day it will be very stinky. Bake 10-14 minutes. Nutrients: A 4-ounce (measured raw) serving has 170 calories, 24 g protein, 0 g carbohydrate, 7 g fat, 0 g fiber.
4. CHICKEN BREAST High in protein and ultra-low in fat. I look to buy the one with as little or none chicken broth infusion. Taste as good as you season it. Preheat a grill or skillet, trim all visible fat from the breast, and season it with your favorite spices. Any spice will work, and more variety helps you with getting variety of tastes to avoid getting that ‘again chicken� feeling. Cook for 5-7 minutes, then flip and cook 4-6 minutes more. Make sure it is cooked well.
Nutrients: A 6-ounce (weighed raw) breast has 205 calories, 38 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.
5. SWEET POTATO
Carbohydrates provide energy, and energy is needed to let you work as hard as possible. Carbs are great source of energy, but remember all of the unused energy is stored. Our body stores energy as fat. Still, sweet potatoes provide great balance. Fast-acting carbs that won’t overdose your system with simple carbs and an excellent source of vitamin A, vitamin C, manganese, all of the carotenes, especially beta-carotene. They're an excellent part of any dieting or mass-gaining strategy. Preheat oven to 380 degrees F. Wash the potato under cold water, dry it , then prick it 5-6 times all over with a fork. I rolled them up in the tin foil and place on the bake sheet for about one hour.
Nutrients: One medium size sweet potato has 164 calories, 4 g protein, 37 g carbohydrate, 0 g fat, 7 g fiber
6. BROWN RICE
Brown Rice is better for you than white. Brown rice, is much less processed than white rice. It still has the side keel and fiber, which renders quicker cooking times and makes it easier to digest, as it’s much “lighter” in the in the stomach. This provides “natural wholeness” of the grain and richer in proteins, thiamine, calcium, magnesium, fiber, and potassium.
Nutrients: 1-CUP (195g) has 216 calories, 5 g of protein, 45g of carbs and 1.8 g of fat, 3.5 g of fiber.
7. ASPARAGUS , BROCCOLI, KALE, SPINACH
Get your greens. With plenty of great choices, Asparagus, Broccoli Kale and Spinach are ones I would highly recommend. Asparagus for its dewatering is a must for any contest or summer prep to get extra-tight. Broccoli is known to have cholesterol-lowering ability especially when steamed, it is also helps detoxification, vitamin D deficiency and range of other benefits. Kale and Spinach have all of the benefits of broccoli, plus it anti-cancerogenic value. Great sides for your protein meats.
Basically all four you can prepare by add 1 inch of water and salt, and place over high heat until water boils. Add your veggies, boil 4-6 minutes or until you think it’s done to your liking.
Nutrients: A 4-ounce serving has 27 calories, 3 g protein, 4-6 g carbohydrate, 1 g fat, 2 g fiber
8. AVOCADO
In my TOP10 foods here is the one fruit. Most fruit consists primarily of carbohydrate, but avocado has high good fats. Avocados are very nutritious and contain a wide variety of nutrients, different vitamins and minerals. But they don’t just contain any fat… the majority of the fat in avocado is oleic acid. Oleic acid is a monounsaturated fatty acid that is also the major component in olive oil .It has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer (7, 8, 9, 10).
Nutrients: 160 calories, 2 grams of protein and 15 grams of healthy fats,9 grams of carbs, 16 g fiber.
9. ALMOND BUTTERS
Almond butter is becoming more and more popular. Peanut butter has been popular for years, and don’t get me wrong it is still very good for you, but there are nutritional differences between the two. Each has its own advantages that it can add to your dietary plans. Almonds or almond butter are rich in vitamin E, potassium, magnesium, iron, calcium and phosphorus. Almonds are a good source of fiber and also contain protein. Again, same as Avocados they are high monounsaturated fat content and that is why they are considered a healthy food choice. Almonds or almond butter provide healthy fat not typically found in foods high in saturated fats.
Nutrients: per 1 tablespoon (16g) 101 calories, 2 grams of protein and 9 grams of healthy fats, 3 grams of carbs,1 g fiber
10. COTTAGE CHEESE
Cottage cheese is healthy part of a balanced diet, and is a source of several essential nutrients. Main benefit of cottage cheese is his complete protein content. Cottage cheese also provides amino acids, which body can use to make synthesize new proteins. It is a source of
healthy fatty acids and as other dairy products it contains the unsaturated fatty acid transpalmitoleic acid, which is associated with reduced diabetes risk. Despite cottage cheese rich taste and texture, it is low in calories relative to other types of cheeses.
Nutrients: 4 oz- 113 grams of 2% fat cottage cheese contains 97 calories, 13 grams of protein and 3 grams of fats, 4 grams of carbs,0 g fiber