top of page

Authorized food list

Select foods that you like from the list below to create meals that are delicious while meeting your fitness goals. 

Purpose: Muscle/Fat Loss
Purpose: Energy
Purpose: Micronutrients
Proteins

Carbs

Vegetables
Salmon

Pasta, whole grain

Lettuce
Shrimp

Strawberries

Mushrooms
Steak, top round

Sweet Potato

Spinach
Turkey breast

Wild rice, steamed

Tomato
Turkey, lean ground

Yogurt, fat-free

Zucchini
Tuna

Peas

Green peppers
Lobster

Orange

Green beans
Ham, lean

Oatmeal

Cucumber
Egg whites

Melon

Cauliflower
Egg Substitutes

Brown Rice, steamed

Cabbage
Cottage Cheese Low-Fat

Whole wheat bread

Brussel sprouts
Beef, lean ground

Apple

Broccoli
Chicken Breast

Beans (black or Pinto)

Asparagus
Page 1 of 1
Supplements
Amount
Purpose
Creatine

5 grams daily

Muscle recovery, lean muscle mass, brain health
Protein Powder

20 grams as needed

Serves as meal replacement
Collagen

2.5 gram to 15 grams

Healthy joints and skin elasticity

Meal Ideas

Protein Meal Ideas & Recipes

Breakfast:

  • Greek yogurt or cottage cheese with berries and chia seeds

  • Veggie omelet or scrambled eggs with spinach and turkey

  • High-protein smoothie bowl (add protein powder)

Lunch

  • Grilled chicken quinoa bowl

  • Tuna or salmon salad with greens

  • Turkey and sweet potato skillet

  • Legume bowls (lentils, beans + veggies)

Dinner

  • Salmon or lean beef with roasted veggies

  • Shrimp and broccoli stir-fry

  • High-protein lentil stew (plant-based option)

  • Grilled chicken with quinoa and mixed vegetables

Snacks

  • Hard-boiled eggs

  • Cottage cheese with cucumber or tomatoes

  • Edamame

  • Greek yogurt + nuts

bottom of page