17 Foods I Eat EVERY Single Day!
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Published 2022-12-27
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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 and having a six pack, 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.
For more videos on nutrition and building muscle, be sure to subscribe to our channel here on YouTube using the link below and make sure to turn on your notifications so that you never miss a new video when it's published.
All Comments (21)
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Protein 0:50 Egg Whites (24g Protein) 4:45 Greek Yogurt (15-25g Protein) 6:10 Lean Protein: Chicken, Fish, Meat (30-50g Protein per Serving) 14:20 Edamame (17g Protein, Full 9 Essential Amino Acids) Starchy Carb 1:30 Oatmeal (0 Sugar) 6:55 Pasta (Glycogen Replenisher) 12:35 Sweet Potatoes (Carotenoids) 15:00 Canned Pumpkin (Carotenoids) Fibrous Carb 8:05 Cruciferous Vegetables: Bok Choy, Brussels Sprouts, Cauliflower (Sulfurophane + Inhibit Myostatin) 13:35 Asparagus (Skin Tightening) Drink 2:20 Skim Milk (Fortified Version for Vitamin A, D) 9:05 Protein Shake (Whey & Vegan, 30g Protein) Extra 3:35 Cinnamon (Ceylon, Blood Sugar Stabilization) 10:15 Blueberries (Recovery) 11:30 Jeff's nuts 11:35 Walnuts (Omega 3, Healthy Fat) 15:50 Ginger (Blood Sugar Stabilization, Decrease Soreness) Sweet 5:25 Frozen Yogurt 16:35 Whipped Cream
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"There are three things you should spend money on without question. A good bed, good shoes, and good food. You spend a third of your life in a bed, a third of your life in your shoes, and the food that goes in your body determines how you feel every minute of the day." -Pops, circa 1990.
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I really appreciate how he is trying to educate people that they don't have to be afraid of certain foods. A lot of fitness influencers seem like they have eating disorders. Basically he says, eat what you like- but be mindful of getting enough nutrients and not too many calories. There's no arguing with this advice
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Jeff I went from weighing 159 to 180, 21 pounds pure muscle gain thanks to watching a lot of your videos since 2016
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How can you not love a guy who’s sole focus isn’t to push his brand on you and how it’s so much better than everyone else’s. “Maybe it’s not the one for you”. Living legend folks
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Hey Jeff, Been training since 12 Now 67 I have INVESTED in your programs and follow you religiously. The way you “ chat “ makes me listen Good man Greg Ross
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Thank you so much for this free content that’s loaded with wisdom and great food suggestions supported by science and your own health and fitness journey. Loved this video, thank you! 🙏
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Love the video Jeff, especially when you talked about the seven fish, Italian meal, brought back memories! I lost 75 lbs 10 years ago and kept it off, never did I give up Pasta, Risotto or Polenta (I married a northern Italian).
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Thanks for sharing this with us. This is a great list of ideas I can use to mix my daily menu up a bit (and a tasty-looking list of ideas, if I do say so myself).
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This is great, Jeff. As someone who just lost a lot of weight by changing how I eat for good (not a diet!) I recognize a lot of these foods and have enjoyed them myself. And this Italian guy from NY with a sweet tooth also loves sweet potatoes.! One follow up that would be FANTASTIC would be some recipes. Identifying the ingredients is one thing but sometimes you just need some inspiration for changing it up! I’m stuck in a smoothie rut right now, for instance. Keep it up and thank you. (Oh, and you can DEFINITELY tell when I have eaten asparagus)
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Sir, I am 61 going on 62. I find your videos very inspirational and practical. Especially muscle development as I get older. Keep it up sir.
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Thanks... again! lol you're my health teacher. I built my own work out system from your videos and now I can improve my eating habits. I am grateful you exist and share your knowledge.
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Great video as always and being consistent with your approach of explaining the why’s, not just the what’s. One observation is the time you train and it is obvious that it suits your schedule. However, have you looked into how this might affect your circadian rhythm? as it is something you do everyday? Thanks for all you do for the wider community
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Jeff brings a holistic approach to bodybuilding. Pays attention to stuff most people ignore. Fantastic!
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Thanks for all your videos Jeff. Very helpful!
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Thanks Jeff for another great video. Always learning with you.
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17 foods Jeff eats everyday: 1. Egg whites 2. Oatmeal 3. Skimmed milk 4. Cinammon 5. Greek yogurt 6. Frozen yogurt 7. Lean meat 8. Pasta 9. Vegetables 10. Protein powder 11. Blueberries 12. Walnuts 13. Sweet potatoes 14. Asparagus 15. Edamame 16. Canned pumpkin 17. Pickled ginger
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As always, great information. Would like to see a video about what Jessie's diet looks like now that he has further along in his body transformation.
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Greta stuff Jeff. Thanks! I’m going to incorporate some of these into my dietary regimen. 👍🏼
