1 | Protein
Choose a portion of lean protein | | | Chicken breast | | Ground turkey | | Fish | | Steak | | |
2 | Carbohydrates
Choose a portion of complex carbohydrates | | | Small baked potato | | Sweet potato | | ½ cup of brown rice | | 2 slices of whole-wheat bread | | |
3 | Vegetables
Add a portion of vegetables to at least two meals each day | | | Broccoli | | Asparagus | | Lettuce | | Carrots | | |
4 | Essential fats
Consume one tablespoon of unsaturated oil daily or three portions of salmon per week | | | Avocado | | Sunflower seeds | | Cold-water fish | | Natural peanut butter | | |
5 | Water
Drink at least 10 glasses of water each day. | | | Drink a glass of water with every meal and during workouts. | |