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What foods should you be eating?

Explore the three key food groups: protein-rich, essential fats, and carbohydrate-based foods. Opt for whole foods to maximize micronutrients and minimize salt, sugar, and saturated fat intake. Discover a variety of diet-enhancing examples below.

Note:- It is recommended to eat a variety of foods and food groups to give yourself a greater chance that you don't lack any essential nutrients.
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Protein Sources

  • 90% Lean ground beef

  • Chicken breast / Turkey breasts

  • Whey Isolate, pea protein, soy protein and other protein powders

  • Eggs or egg whites

  • Cod and other white fish (limit these to once or twice per week)

  • Salmon and other fatty fish (limit these to once or twice per week)

  • Soft cheeses like cottage cheese, Greek yoghurt, Quark.

  • Tofu, Soy Yogurt and other Soy products.

Meat Tray
Meat and Dairy

Fat Sources

  • High omega 3 fish (salmon, sardines, mackerel, cod liver).

  • Nuts (Brazil nuts, almonds, peanuts, cashews, walnuts)- omega 6 primarily

  • Nut butters (Peanut butter, almond butter)- omega 6 primarily

  • Seeds (flaxseed, chiaseed) omega 3 and omega 6

  • Avocado

  • Dairy 

  • Oils such (Olive oil and coconut oil)

  • Grassfed butter

  • Dark chocolate (70%+ cocoa) 

Carbs Source

  • Fruits/Berries/Veggies (eat a lot of these)

  • White/Brown rices (I recommend you try pandan or jasmin rice for the taste)

  • Wholegrain bread, pasta's, oats and other grain products.

  • ​Beans, lentils chickpea's and other legumes

Berries

What foods should you be limiting?

Generally speaking there are no foods to completely exclude from your diet. However, you might want to limit the foods and macronutrients listed below to a degree.

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