Prioritise foods high in protein, healthy fats, fibre, vitamins and minerals.
| Ingredient | Description |
|---|---|
| Beans | Very long shelf-life when dried |
| Chickpeas | Very long shelf-life when dried |
| Fish | Always prefer fresh over frozen if prioritising nutrient retention and quality. |
| Nuts | |
| Seeds | |
| Eggs | |
| Chicken | |
| Tofu | |
| Starchy vegetables | Potatoes, butternut squash |
Favourite Ingredients
For high calories and high nutrient density:
- Protein
- Fish
- Eggs
- Chicken
- Tofu
- Fats
- Avocado
- Cheese
- Full-fat yoghurt
- Carbs
- Starchy vegetables (potatoes, pumpkin, peas, corn, etc.)
- Beans
- Quinoa
- Least processed breads (wholegrain, rye etc.)
- High-fibre vegetables (broccoli, asparagus, etc.)
Clean Bulking
At 71kg, 176cm and 21 years old, exercising everyday for average 30 mins:
- Average powerlifting session burns ~150 kcals.
- 5km at 5:00/km burns ~340 kcals.
- 3000 calorie to maintain body weight (including calories burnt during powerlifting and running).
Each day I should aim to eat:
- 10-20% caloric surplus → ~400 calories in my case, which is basically 2 potatoes.
- ~2g of protein per kg of body weight → ~140g in my case.
Favourite Foods
- Greek yoghurt.
- Tofu.
- Eggs.
- Avocado.
- Fish.
- Nuts and seeds.
- Beans (including chickpeas).
- Potatoes.
- Spinach.
- Sauerkraut.
Guidelines
In general, prefer food that has been modified the least from their natural state.
Fried foods
- Avoid fried restaurant meals because they may contain higher trans fats due to the oil used. Re-using frying oils result in more oil breaking down and forming trans fats.
- Avoid all deep-fried foods.
- Prefer pure olive oil and avocado oil for high temperature frying.
- Prefer extra virgin olive oil (which is less processed than pure olive oil) for low temperature frying (because of its lower smoke point).
Meats
- Avoid processed meats (eg. bacon, sausages, salami).
- Avoid fatty cuts of beef or pork.
- Mince is not considered processed.
Fats
- Avoid butter and margarine.