Getting Started 

It’s much easier to cook and eat healthily if you have what you need. Here’s a general list of common ingredients to have on hand for a well stocked fridge and pantry.


  • Chicken: whichever parts you like
  • Beef: skirt steak, filet, flank, trimmed cube steaks etc. (really fatty cuts of beef can be fine as well, but I don’t suggest having them with your post training carbs, keep those for lower carb meals)
  • Fish: tuna, tilapia, shrimp and shellfish are favorites of ours (some readers expressed concern about tilapia, do your research and source from a reputable source, we buy ours at whole foods)
  • Lamb
  • Pork: same goes for pork as far as fat, leaner meats with carbs, fattier with greens


  • Broccoli
  • Spinach
  • Artichoke
  • Green beans
  • Asparagus
  • Any leafy green
  • Any lettuce

Starchy Veg (post training)

  • Zucchini/summer squash
  • Winter squash: butternut, pumpkin
  • Corn
  • Peas
  • Parsnip


  • Coconut oil
  • Grass fed butter
  • Olive oil
  • Heavy cream
  • Cheeses


  • Sweet potatoes
  • Brown Rice
  • Whole wheat pastas
  • Multigrain breads

Herbs and Spices

  • These are the fun part, having a variety of spices available can change the same three ingredients into a completely different meal.
  • Garlic is a must have.
  • I use kosher salt and fresh ground black pepper to season all these recipes.

There are plenty more healthy ingredients not listed here, but this is a good jumping off point to get you going.

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