Foods to Use to Build Good Meals for Lean Mass

A lot of people ask me what I eat etc and how I stay in great shape. What you eat and how and when you eat is just as important if not more important than the exercise aspect. I get plenty of that from my training and from lifting weights. Remember eating right has to be a lifestyle change and not a temporary thing or it just doesn't work and will be a waste of time. This is something that was put together by a coach/friend of mine who is a nutritionist, and a professional MMA fighter who is in phenomenal shape. Below is a list of some great things to eat and even a sample eating routine that will help you get in great shape and stay and feel healthy. I hope you enjoy and ask any questions you may have.

Good organic teas and coffees (if over 18)
100% Fruit Juices (no sugar added)
Organic 2% Milk
Dried Fat-Free Milk
Low-fat Cheese (75% fat-free cheese can be found at Walmart)
Low-fat Plain Yogurt
Brown/Wild rice
Potatoes & Sweet Potatoes
Oatmeal
Whole grain pasta, flours and breads (make sure breads are sugar free)
Eggs
Fresh fish
Lean Chicken Strips or Breast
Lean Turkey Breast slices
Lean Ground Beef
Dried fish (but careful as high in salt)
Beef jerky (but careful as high in salt)
Any "bright" vegetable (esp. Spinach, Cilantro, sprouts, tomatoes, peppers, dried seaweed, carrots)
Any Fresh or Frozen Fruits (Bananas, Berries and Citrus are my favorites)
Any nuts (but never more than 1 cup in one day)
Mustard, Horse Radish, Ginger, Wasabi
Honey
Low-Carb, Low-Fat Protein Powder
Fish Oil Pills
Multi-Vitamin tablets

Meal one - (right after waking) vitamins (Daily MV, fish oil) with a small 30-60 gm protein shake (if not watching carbs then including favorite fruit, plain yogurt, milk and honey), if really trying to lose weight then drink coffee or tea instead to get the day going…

Meal two – (Great as a Family breakfast..devotions meal)
Homemade Oatmeal Granola w/ yogurt & frozen fruit, or Veggie Egg & Cheese Omelet, (Tomatoes, Cilantro, Celery, Potatoes)—make double if you want as this is a great Meal Six as well…

Meal three – (snack)
Handful of Nuts, Fruit and Vegetables (Apples, Pears, Oranges, Tomatoes, Carrots) may have a protein shake/bar if still hungry

Meal four - (approximately lunch time)
Lean Meat, Cheese, Veggies, and Complex Carbs (brown rice or whole grain bread)
Homemade Sandwiches that can be toasted or actual hot meals are the best

Meal five – (snack) Same as Meal 3

Meal six - (around 6-7 PM)
Lean Meat or Egg, Cheese, Veggies, and Complex Carbs (brown rice or whole grain bread, maybe potato, but not too much)

Meal seven - (an hour before bed) BIG Post Workout Muscle Building Protein Shake –60-80 gm Protein, (if not watching carbs then including favorite fruit, plain yogurt, milk and honey) (If still hungry after this then maybe eat half-pound of lean turkey breast), Another Daily MV, and fish oil could be taken as pills directly before sleeping