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Disclaimer The information provided in this workout program is for educational purposes only. The author is not a doctor and this information shouldn t be taken as medical advice. You should get a physicians approval before attempting any of the information in this program. This program is designed for healthy adults of 18 years and older. If you have any existing injuries, conditions or health issues, please seek your physician s approval before attempting any type of information in this program. The author is not liable or responsible for any damages, resulting from the use of this program. The user acknowledges any risk of injury, caused or alleged, with the use of this information. If your physician advises to not use the information provided in the program, please abide by those orders. All rights reserved. No part of this publication may be reproduced, transcribed, transmitted, or translated in any language, without the written permission and signature of the author. www.fighterabs.com 2
Introduction The foods that I am going to present contribute to your health and well being better than any other Insert Name Diet that I have used or seen in the past. I like to keep things as simple as possible when it comes to exercise or nutrition. So if you are ever confused about which foods you should eat, just go with whole foods. The worst thing you can do is stress about your choices of food, which can eventually cause more harm than good down the road. You don t have to get every item on this grocery list. But try your best to fill your list with these essential foods as much as possible. These foods will help with your workout recovery, longterm health, getting rid of stubborn fat, and countless other benefits. This list will be a great foundation to build your diet off. One more thing, when you are shopping at the grocery store, shop around the perimeter of the store. This is where all the foods that you are going to need will be. So without further ado, lets get right into the list. www.fighterabs.com 3
Protein Chicken Breast Pretty much a go to protein source when in doubt. Other pieces of the chicken, like the drumstick, are also great sources of protein. Beef Opt for the grass fed option if it is within the budget. Also, go for leaner cuts of beef for a better ratio of protein to fat. Turkey Another great source of protein, just like the chicken breast. The other pieces of the turkey are also great to consume. www.fighterabs.com 4
Pork Just like the foods above, pork is a great source of protein to compliment your diet. Greek Yogurt This type of yogurt makes for a great high protein snack. If you have a hard time digesting dairy, avoid this food. Eggs This right here is my favorite food to have for breakfast. Eggs are a great source of protein and fat. www.fighterabs.com 5
Salmon This is another great source of protein and fat. Salmon is also high in omega 3 fatty acids, which is vital for dealing with inflammation, aching joints, and brain health. It s also low in mercury compared to other fish, which makes it safe to consume in larger amounts. Types Of Fish There are many types of fish out there that are a healthy source of protein as well as fats. Some examples include: tuna, bass, tilapia, etc. The only thing is, make sure to consume these in moderation due to the mercury levels contained in these fish. Which can cause health problems down the road. Types Of Seafood Some types of seafood that are great sources of protein include: shrimp, mussels, oysters, lobster, and crab. www.fighterabs.com 6
Fats Extra Virgin Olive Oil A great source of monounsaturated fats that can easily be added to any one of your salads. Coconut Oil This is an amazing source of fat that contains medium chain triglycerides, which aids with burning fat. Coconut oil is my go to cooking oil and it tastes amazing. Avocado Another great source of monounsaturated fat and tastes great in a sandwich. Nuts A great source of fats that make a great snack. The nuts that make the best sources of fat are: almonds, walnuts, brazil nuts, macadamia nuts, cashews, and pistachios. Natural Nut Butters I personally love nut butters like, peanut butter, almond butter, cashew butter, etc. They make a great source of fat; just make sure to opt for the natural type instead of the heavily processed ones. www.fighterabs.com 7
Carbs Sweet Potato This is a great source of Vitamin A and beta-carotene as well as a really good source of complex carbs. Quinoa This is another great source of complex carbs that is also gluten free. Note: You can have breads, pasta, and oats for carb sources but you really need to make sure you are not tolerant to gluten. See below for more carb sources www.fighterabs.com 8
Fruits & Vegetables Fruits & Vegetables should be an essential part of your diet and should also be consumed regularly throughout the day. Here is a list of fruits & vegetables that should be considered in your next grocery run. You don t have to get everything in here but try your best to fit in a good amount of foods from this list. Fruits Blueberries Strawberries Cranberries Blackberries Apple Pear Banana Kiwi Orange/Tangerine Pineapple Watermelon Cantaloupe Grapefruit Grapes www.fighterabs.com 9
Vegetables Spinach Kale Arugula Dark Leafy Greens Asparagus Brussel Sprouts Broccoli Cauliflower Carrots Beets Green Beans Tomatoes Onions Bell Peppers Zucchini Cabbage Mushrooms www.fighterabs.com 10