Top 10 Health Foods You Should Always Eat

Top 10 Health Foods You Should Always Eat

If you are looking for a good meal plan with the best foods to eat, you came to the right place. In this article, you will find a list of the healthiest and most nutritious foods that your body needs to stay fit and in shape. These fitness foods will help you to lose weight and gain muscle. This complete diet plan will give you a good base to get lean, fit and healthy.  Here are the top 10 foods you should always eat:

1- Beans & Lentils

We decided to put these 2 super foods together as they are both healthy carbs and high in proteins. You can alternate these two foods to diversify your weekly diet.


2- Lean Chicken

This is the healthiest meat that you can eat. It’s low in fat and it’s packed with proteins to help your muscles recover. Make sure you eat only lean chicken, avoid eating the skin and fat. Yes, we are aware that lean chicken is more expensive that the regular chicken but it’s totally worth it. You will see a big difference in your body and it will help you get leaner faster.

meal plan calisthenics empire

3-  Fish (Tilapia, Tuna or Salmon)
Fish is filled with Omega 3, proteins and other vitamins. It should be part of your health diet. You can alternate between Tilapia and Salmon during the week. When you are in a hurry or you don’t have time to cook, we recommend to eat a quick tuna salad. Remember to limit your fish consumption to 1-2 per week since seafood has a very high level of mercury.

meal calisthenics empire

4- Almonds and Nuts
These are filled with good fats and proteins. Just remember not to abuse eating them. They are high in good fats but that doesn’t mean you can eat as much as you want. I would recommend no more than a hand full per day.

Nuts meal diet plan calisthenics

5- Natural Peanut Butter
This is very good source of proteins when you are on a hurry or when you feel that you haven’t reach your daily protein intake. A good recipe is to add peanut butter on top of your banana. Just limit your peanut butter consumption to 1-2 spoons a day unless you are in a bulking season.

penaut butter healthy

6-  Olive Oil
This is the only oil you should ever cook with. The other oils in the market are synthetic and filled with garbage and fats. Also, Olive oil is the only oil that burns fat.

olive oil diet fitness

7- Veggies (Spinach, Onions, Kale, Tomatoes, Garlic, Avocado, Cauliflower)
These vegetables are super foods and you should incorporate them in your weekly diet. Some of these veggies are not very pleasant to eat but you can find many healthy dinner ideas on the internet to give them a better taste. A little note on avocados, they are high in good fats which is the same as the nuts. Restrict your avocado consumption to 1 per day max.

veggies diet calisthenics Empire

8- Bananas, Raspberries & Blueberries
These fruits are also known as super foods. They are full of vitamins, potassium, and antioxidants.
They are fast to eat, delicious and they boost your energy levels.

Bananas healthy fitness diet plan

9 – Oatmeal
Oatmeal is a member of the family of good carbs. It’s good for your hair, skin and can also fill you up pretty quick. A very good recipe is to mix it with almond milk and a little bit of honey.

oatmeal fitness diet

10- Almond Milk
Cow milk is filled with garbage and fat. Plus let’s face it, the poor cows don’t deserve that horrible life in the farm.  More people are becoming lactose intolerant since humans were not made to drink dairy products.

almond milk healthy diet

Allow yourself to have cheat meals once in a while. It is proven that cheat meals help your metabolism to work faster and burn fat. Once in a while, means once a week, not once a day.

As you probably notice, this is a low carb diet, It is very important that you keep your carb intake to a minimum to get as lean as possible. Sorry to tell you but beer also counts as bad carbs.

We highly recommend reading our article Top 10 foods you should never eat to learn more about the bad foods that have been sabotaging your fitness diet.

Use a calorie calculator at least once in your life such as my fitness pal. You don’t have to use it all of your life, just using it for 2-3 months will give you a good idea of your calorie intake. You will also learn about bad foods that you think are “healthy” but in reality have been sabotaging your fitness diet. My fitness pal will teach everything you need to know about calories.

It is also important to drink lots of water to keep your body well hydrated. Your body is composed of 70% water. Reaching your water intake will help you to better digest, speed up your metabolism and make your skin look younger and healthier. The recommend water intake is 2 liters for women and 3 liters for men. We recommend purchasing a 1-liter water bottle. This bottle will help you to keep track of your daily water consumption. You can drink 1 liter of water in the morning, 1-liter in the afternoon and 1-liter in the evening.

As you notice we didn’t add red meat to this meal plan. The reason why is because we are against animal cruelty. Since we need a lot of proteins to gain muscle, we decided to leave fish and chicken into our diet plan for now. These are the only living animals in our diet guide. We strongly encourage you follow this diet and avoid or reduce your red meat consumption. In the future, we are hoping to offer a complete vegan diet plan.

If you follow this article about the best foods to eat, you will start seeing results in just a few months. Eating healthy is the best way to lose weight and stay fit. Combine your diet with a Calisthenics workout to maximize your results.

It is also important to take supplements and vitamins such as; omega 3, amino acids, calcium, zinc and others. Following our nutrition diet tips will maximize overall health.

If you are interested in getting an extraordinary supplement that will help you lose weight and get all the vitamins that your body needs, check out the red smoothie detox:

Red Smoothie Detox

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