Note that the list below does not account for condiments and toppings; it just lists good food items. For instance, turkey breast is very good for you. Turkey breast covered in heavy cream sauce or deep fried in lard is not. Use your brain here.
Your dietary staples should include:
- Lean animal protein sources (fattier meats are acceptable if trying to gain muscle mass), including but not limited to:
- Most turkey and chicken in general, especially if it is skinless. Turkey and chicken breasts especially.
- Ground turkey, chicken, beef or pork.
- Virtually all forms of fish, even the fattier fishes are very good for you. Tuna, while also good, should be eaten sparingly if you're concerned about mercury consumption.
- More exotic-type meats, if you can find them: buffalo, ostrich, lamb, elk, venison, alligator, etc.
- Whole eggs
- Whole grains, including but not limited to:
- Whole wheat bread, bagels, rolls, etc.
- Whole wheat pasta
- Brown rice
- Oatmeal
- Whole grain breakfast cereals and muesli
- Virtually all fruits and vegetables, including beans and dry-roasted nuts. Vegetables are satiating, protect against a variety of diseases, are rich in almost every essential micronutrient and help with digestion.
- Healthy fats like olive oil (for sauces, dressings & low-temperature cooking) and canola oil (for high-temperature cooking), and Omega-3 rich fish oil.
- Dairy products like plain yogurt, cheese, cottage cheese, and milk.
Personally I preffer the good old salad with egg combo but anything that sticks to this list is viable in the long-run.
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