In case you didn’t know, there are 17 food I eat every single day to make sure that I stay on point and lean all year round. In this video, I am going to cover the foods that are included in my diet every single day that help me to stay lean and some of the reasons why I choose to include them, other than the fact that they taste good.
The first food on my list comes with breakfast and it is egg whites. Some of the major benefits of including egg whites in my muscle building diet is that the 6 egg whites I have each morning contains 24 grams of protein. The egg whites are a great lower calorie breakfast option that contain less fat than other common breakfast proteins such as sausage or bacon.
Sticking with breakfast, one of the staples of my diet and food that I eat every single day is oatmeal. Not only is it rich in complex carbohydrates to keep me fueled throughout the day, but it is high in fiber to help regulate cholesterol as well it contains magnesium to help alleviate muscle cramps due to my workouts. Add in the fact that there oatmeal contains 0 grams of sugar, and we are off to a good start.
I include skim milk in my daily diet plan as well. Not only do I drink a glass of it with breakfast, but I use it with my oatmeal and protein shake that I have alter in the day. I find that the low fat option is a better choice on a calorie-controlled diet than whole milk, simply because of how much I consume in a day. I also opt for a fortified version with the addition of vitamins A and D.
A food that I eat every single day is actually cinnamon. Not only is it loaded with antioxidants, but it has anti-inflammatory properties and has also been shown to improve insulin sensitivity. This is extremely beneficial to someone focused on building muscle and staying lean in the process.
Greek yogurt is another staple of my diet, having it at lunch every single day. Not only is it high in protein, calcium and vitamins – greek yogurt is know to improve gut health thanks to the presence of probiotics. While rich in protein, some will boast that greek yogurt contains all essential amino acids, but the way I make those proteins complete is by adding some chia or pumpkin seeds to it. This helps to boost the muscle building properties of the food itself.
I have gone on record stating that I have a perpetual sweet tooth, but there is a way that I keep it in check; I eat frozen yogurt every day. In order to keep on a diet to build muscle and stay lean, avoiding high calorie, high fat sugary sweets, I indulge in a low calorie dessert that I think tastes delicious. I think it is important to be able to find options that can curb your sweet tooth, as long as it isn't compromising your goals.
Something you will find on my plate every single day is a lean protein. When it comes to building muscle, protein is going to be one of the most important parts of your diet and it is certainly something that I will never overlook. I opt for chicken, fish, and lean red meat to satiate my protein needs with each meal have 30-50 grams of protein per serving. Not only that, but they can be prepared in so many ways to make sure you enjoy your meal every single time.
One food that I eat every single day and that I likely couldn't live without is pasta. I am a big believer that carbohydrates are staple for any muscle building nutrition plan that has any sort of longevity to it. I truly think that deprivation based diets are destined to fail where a healthy eating plan has you indulge responsibly. Pasta not only tastes good, but is a great glycogen replenisher to support hard training. So, if I can recommend that you eat pasta, I would say go for it, just don't overdo it because it can definitely lead to weight gain if you don't pay attention to how much you are eating.
Cruciferous vegetables are an important inclusion in my daily eating plan with quite a few benefits. Not only do they contain sulforaphane which cancels out free radicals to help prevent early aging, but they are also shown to decrease myostatin activity to unlock new muscle growth. Add in their powerful anti-inflammatory properties and you will see just why I make sure to include these vegetables in my daily diet plan.
Be sure to watch the rest of the video to see the other foods I eat every single day and why I include them in my diet plan to build muscle and stay lean.
If you are looking for a day-by-day meal plan to go along with your workouts, they are included with every workout program I designed that can be found at the ATHLEAN-X website via the link below.
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