- I halved my body fat percentage 4 years ago and have maintained my fat loss ever since.
- My diet varies, but there are staples I always buy, such as sourdough bread and broccoli.
- I eat a high protein diet, including all food groups, and adjust portion sizes according to my goals.
Four years ago, I almost halved my body fat percentage and lost 35 pounds. Since then, I have maintained almost the same body composition.
Strength training, walking, and eating a high-protein diet have helped me maintain fat loss and build more muscle over the years.
We know that no food is inherently fattening, so if your weight fluctuates a bit and you want to shed a few pounds of fat, simply change your portion size rather than cutting out food groups.
I always keep my protein intake high. This is because it helps muscles recover from training, keeps you feeling full, and helps you maintain muscle while losing fat in a calorie deficit.
My diet isn’t “perfect” — I follow the 80/20 principle, choosing nutritious foods 80% of the time and eating donuts, pizza, cookies, or whatever you want the rest of the time.
I have many high protein staple recipes and meals for breakfast, lunch, dinner, desserts and snacks that I cook and eat all the time.
Whether you’re looking to build muscle, maintain weight, or lose fat, here are 13 foods I always have in my kitchen.
1. Greek yogurt
Greek yogurt with bananas, granola and peanut butter.
Rachel Horsey
I eat too much fat-free Greek yogurt (or other naturally high-protein dairy products like Skyr from Iceland or Cologne yogurt from the UK) and it’s become something of a family joke.
We love its rich, creamy texture, tangy taste, and its versatility — use it in smoothies, overnight oats, with honey, fruit and granola, or replace sour cream in savory dishes. sometimes. It is rich in protein and allows you to eat large amounts of food while keeping calories in check.
“Greek yogurt is a great source of protein, and opting for an unsweetened yogurt is low in sugar and helps keep you feeling full and satisfied,” performance nutritionist Daniel Davey told Insider. Perfect for adding to fruit as a refreshing snack.”
2. Oats
I eat oats most mornings in some form: protein oatmeal, overnight oats, baked oats. It is also sometimes used in pancakes and baked goods such as flapjacks and banana bread.
“Oats contain soluble and insoluble fiber that are essential for a healthy digestive system,” Davey said. “Oats are a slow-digesting carbohydrate food that keeps you feeling full longer.” .”
3. Banana
Sliced with peanut butter on bagels and toast, smashed into oats, stuffed with chocolate and baked in the oven, frozen and blended into creamy smoothies, we love bananas.
“Bananas are great for pre- and post-workout energy, they’re great in smoothies, and they’re great as a recovery snack in addition to toast,” says Davey. “It also contains potassium, a mineral essential for nerve function that regulates blood pressure and heart rate.”
4. Chicken breast
coconut chicken curry.
Rachel Hosey/Insider
Some people think chicken is boring, but I think it tastes good when cooked well. Chicken is used in fajitas, curries, sandwiches, stews, and more.
“Chicken breast is rich in protein, which helps the body grow and repair, so it’s especially good for a post-exercise meal,” Davey said.
5. Ground turkey
Turkey meat is a leaner alternative to beef and is delicious on its own. I love cooking with Mexican spices and making chili peppers to serve with rice and vegetables.
“Ground turkey is low in carbs and high in protein, making it a great choice for hitting protein goals or mixing protein sources.
6. Broccoli
Broccoli is one of my favorite veggies and I add it to most of my meals (which I find odd). It’s also relatively high in protein for a green vegetable, providing 4 grams per 100-gram serving.
“Broccoli contains vitamin C, which is good for the immune system,” said Davey. “It helps the body make specialized immune cells to fight infections.”
7. Eggs
Avocado, scrambled eggs and turkey bacon on toast.
Rachel Horsey
I love scrambled eggs, omelettes and frittatas, and add cheese and veggies for extra flavor and nutrition. Cheesy scrambled eggs with avocado-topped sourdough toast is one of my go-to lunch hes.
“Eggs are a source of the protein and vitamin D needed to absorb calcium for strong bones and teeth,” says Davey.
8. Sourdough Bread
Whether it’s toasted and topped with peanut butter and bananas, or served with a chicken sandwich under avocado and eggs, I love the flavor of sourdough and the fact that it’s good for my gut too. .
“Sourdough bread is a great source of energy and may also support a healthy gut due to the presence of lactic acid used in the bread making process.
9. Cheddar cheese
Cheddar cheese is delicious on Mexican-spiced chicken and vegetable bowls, scrambled eggs and omelettes, melted over baked potatoes and beans, and mixed into pasta. If you’re trying to eat on a calorie deficit, watch your portion size or buy the reduced-fat version.
“Cheddar cheese is a good source of protein and a rich source of calcium, a mineral essential for bone health and muscle contraction,” says Davey.
10. Frozen berries
Thaw frozen berries into oats.
Getty
Frozen berries are much cheaper than fresh berries, are more nutritious, and don’t spoil. I either make them into smoothies or let them thaw in overnight oats.
“Frozen berries are a great source of antioxidants and fiber. They’re great on top of overnight oats or in smoothies,” says Davey.
11. Peanut butter
Peanut butter is high in calories, but it also makes you feel full. I often add it to oatmeal or overnight oats and it keeps me feeling fuller for longer than without it. When I’m trying to stick to my calorie deficit, I’m careful with portion sizes, but I love peanut butter and eat anything from bagels to curries.
“Peanut butter contains polyunsaturated fats, which help the body absorb fat-soluble vitamins.
12. Avocado
Avocados are also high in calories, but they are nutritious and delicious. It is eaten with eggs and toast, sandwiches with chicken, salads, and fajitas.
“Avocados are a great source of healthy fats that are essential for optimal health,” said Davey. “Avocados are also a great source of magnesium.”
13. brown rice
Mexican turkey with brown rice.
Rachel Horsey
I usually buy brown rice over white rice. Because it has a slow release of energy, is high in fiber, and I like the flavor. Rice is eaten with curry, chili, salad, etc.
“Brown rice is a good source of slow-digesting carbohydrates and a good source of fiber that is slowly digested by the body for sustained energy levels,” Davey said.
