09/04/2026
One of the most common nutrition questions I hear is:
“What foods should I choose for my protein, carbohydrates, and fats?”
Let’s review it.
PROTEIN
Good protein choices include:
• Chicken, turkey, and lean cuts of meat
• Fish, shrimp, and other seafood
• Eggs and egg whites
• Greek yogurt and cottage cheese
• Lean ground beef
• Protein powder when needed
• (Beef/turkey) jerky
• Beans, lentils, tofu, and tempeh
Protein supports muscle growth and recovery, helps preserve muscle while losing fat, and keeps you satisfied between meals. Ideally, every meal should be built around a quality protein source.
One important clarification I want to make: cheese and peanut butter contain some protein, but they should not be counted on as your primary protein source.
They are predominantly fat sources. When someone tries to reach a high protein goal using peanut butter or regular cheese, calories and fat add up very quickly—often before they come anywhere close to meeting their protein needs.
For example, two tablespoons of peanut butter provide approximately 190 calories but only about 7 grams of protein. You would have to consume a tremendous number of calories to get the same protein found in a serving of chicken, fish, Greek yogurt, or protein powder.
CARBOHYDRATES
Good carbohydrate choices include:
• Potatoes and sweet potatoes
• Rice
• Oats
• Beans and lentils
• Whole-grain breads and wraps
• Fruit
• Vegetables
• Quinoa and other whole grains
Carbohydrates are not the enemy. They provide energy for training, daily activity, brain function, and recovery. The amount you need depends on your body, activity level, and goals—but automatically removing carbohydrates is rarely the answer.
FATS
Good fat choices include:
• Avocado
• Olive oil
• Nuts and seeds
• Natural peanut or almond butter
• Fatty fish
• Olives
• Egg yolks
Dietary fat supports hormones, brain health, vitamin absorption, and overall health. But fats are calorie-dense, so portions matter. A little can be extremely beneficial; a lot can increase your daily calories surprisingly quickly.
Let’s touch on protein bars and other processed foods b/c they’re becoming increasingly popular!
Protein bars, shakes, and packaged foods CAN be helpful. They offer convenience and can make nutrition easier during a busy day. There is nothing wrong with using them strategically.
But convenience foods were designed to make eating fast, portable, and easy and not necessarily to provide everything your body needs.
Whole foods generally offer more vitamins, minerals, fiber, volume, and satisfaction. They also help us stay connected to normal meals instead of relying entirely on products marketed as “healthy.”
A protein bar can be a useful backup, but it should NOT replace most of your meals. Think of processed protein products as a tool but not the foundation of your nutrition!
The goal is not to eat “perfectly” or to fear processed food. The goal is to build most of your nutrition around minimally processed whole foods while leaving room for convenience, enjoyment, and real life.
Nutrition doesn’t have to be extreme to be effective! It just has to be consistent and oriented/appropriate to your goals/lifestyle!
Here’s one of the best tips on meal planning that I can give.
1. Start by building your meal around protein.
2. Add in a quality carbohydrate. Include vegetables or fruit.
3. Use healthy fats (in an appropriate portion).
Simple, balanced, and repeatable will take you much further than perfect ever will!
Questions?? Please reach out! I’d be honored to assist you in your health and fitness journey! 😍
Strength changes everything. 💪
