One of the most common things I get asked as a personal trainer is for a healthy eating shopping list for weight loss and to build muscle.
If fat loss is the goal, then a calorie deficit is needed, so you burn more calories than you use, but prioritizing high-protein foods can also help speed up weight loss, because they keep you feeling fuller for longer than high-carb foods, so you are less likely to comfort eat or give in to cravings.
Paige Lindgren, a Los Angeles-based certified hormone specialist and holistic nutritionist, has a list of 10 ingredients that she buys regularly to make nourishing meals. They are naturally high in protein and full of nutrients, vitamins and minerals that support a healthy body. She uses many of these foods in the recipes of her upcoming cookbook Sync & Savor, out this April.
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Sync & Savor
Lindgren says: “This is an easy protein for savory bowls, or I like to eat it as a sweet snack with berries and honey.”
Cottage cheese is high in protein, which supports lean muscle mass and keeps you fuller for longer. It is also rich in calcium—great for bone health and teeth—and B vitamins, which gives you energy.
Lindgren says: “I always keep these in the freezer for smoothies, yogurt bowls or a quick sweet-craving fix.”
Berries, particularly dark-skinned ones, are rich in antioxidants, which are good for the immune system. The vitamin C in berries supports your immune system and boost skin health. Typically low in calories, they are also full of fiber, which supports a healthy, happy gut.
Lindgren says: “I love cooking my rice in bone broth to boost nourishment, or I sip it throughout the day.”
Bone broth is packed with collagen and amino acids, which are good for the joints, skin and gut.
If you follow a plant-based diet, you can swap bone broth for a rich vegetable broth made with onions, carrots, celery, garlic, herbs and mushrooms. Roast the veg first to get a deeper flavor. Add lentils to up the protein.
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Lindgren says: “This is my go-to carb. I roast them and use them all week—in goodness bowls, sides, or mashed with cinnamon and salt.”
Sweet potatoes are complex carbohydrates, which means they provide a steady supply of energy. They are full of vitamin A, which supports immunity and boosts eye health, while the fiber aids digestion and helps to keep your gut working efficiently.
The potassium in sweet potatoes is also known to support muscle and nerve function.
Lindgren says: “These are an easy source of healthy fats that make any meal more satisfying.”
Full of healthy fats to support brain health and hormones, avocados also have potassium in them, which is good for the heart and muscles.
6. Canned wild salmon (or sardines)
Lindgren says: “High-protein, omega-3 rich and instant. I mix it with olive oil, lemon, and herbs or add it straight to a bowl.”
Omega-3s boost cognitive and heart health, and are known for their anti-inflammatory properties, making them a good choice for anyone with conditions such as irritable bowel syndrome (IBS), arthritis and heart disease.
If you’re plant-based and want a big hit of omega-3s, swap fish for walnuts, which you can add on top of salads, curries and stews.
Lindgren says: “I love cooking this at the beginning of the week to throw on salads, in bowls, tacos, or even pasta.”
Beef is what’s known as a complete protein because it contains all nine essential amino acids that the body needs but can’t produce, so it’s extremely important for muscle growth and repair.
The iron in the meat helps boost energy levels, it also has zinc in it which supports a healthy immune system, and B12, which is good for the brain. Grass-fed typically has more omega-3s in it than other types of beef.
If you are plant-based, a high-protein alternative to beef is tempeh or tofu.
Lindgren says: “I call this nature’s dessert. I stuff them with nut butter and chocolate or chop one or two into salads for a sweet bite.”
Medjool dates are a fiber-rich source of carbohydrates that provide a quick energy boost and help support an efficient digestive system. They have potassium and magnesium in them, which is good for muscle and nerve health.
They are naturally sweet so can be used as a sweet substitute in baking, but note they are still very high in sugar and calories, and could cause blood sugar spikes if you eat too many at one time.
Lindgren says: “I cook this Asian-style rice in bone broth to up the protein and flavor, then batch-prep it for the week as the base of a bowl with protein and veggies.”
Jasmine rice is low in fiber and an easily digestible form of carbohydrates, both of which are more gentle on the stomach. This makes it a good source of quick energy for anyone who has a sensitive digestion.
Lindgren says: “I live for a soft scramble! I add cottage cheese to up the protein and finish with arugula for something light, peppery and fresh,” says Lindgren.
Like beef, eggs are a complete protein. They are packed with healthy fats, vitamins A, B12, D and E, and choline, which improves memory and brain development.
