Food Spectrum: General

Protein sources
Prioritize fresh, lean, minimally-processed sources of protein, and consider limiting red meat to ~18 oz (or 4 palms) per week or less.

EAT MORE EAT SOME EAT LESS

Eggs and Fish Shellfish Uncultured Medium-lean Fried Chicken fingers,

egg whites cottage cheese meats meats nuggets, and wings

Chicken Duck breast Turkey Canadian Lamb Meat jerky High-fat High-fat
Lean beef and thighs bacon meat sausages

Lean beef Bison Lean pork Poultry Minimally Protein Processed Protein bars
sausage processed powders deli meats
lean deli meat

Other meats
Wild game goat, camel, horse, Insects
kangaroo, crocodile Pepperoni High-mercury
Seitan Tempeh fish
sticks
bacon

Plant-based meats
Tempeh Tofu Edamame Burgers, sausage, hot dogs, etc.
Textured vegetable
protein
This includes items such as Impossible,
Beyond, Gardein, Boca, Tofurky, etc. Most of
these are made from a highly-processed plant
protein, along with added oils, salts, sugars,
Cultured cottage Plain Greek flavors and colors.
cheese yogurt

Black bean Traditional veggie

burgers burgers
These only count as your protein source if a
Lentils and beans more protein-rich option (such as above) is not
in the meal. Otherwise, they count as a
These only count as your protein source if a carbohydrate source (as they contain more
more protein-rich option (such as above) is carbohydrates than protein).
not in the meal. Otherwise, they count as a
carbohydrate source (as they contain more
carbohydrates than protein).

For more on protein choices—and adjusting your intake for your preferences and goals: See ‘What should I eat?’
Precision Nutrition’s 3-step guide for choosing the best foods for your body.
Food Spectrum: General
Carbohydrate sources
Focus on whole, minimally-processed sources of carbohydrates that pack lots of nutrition and fiber, and include a mix of starches
and colorful fruits.

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Beans Steel-cut, rolled, Buckwheat Couscous White rice Granola Cereal bars Fruit juices Flavored milk
and lentils and old-fashioned
oats

Honey, Canned, dried, Sweetened

Instant or Milk Vegetable molasses, and pureed fruit sports drinks
Quinoa Whole-grain, black, Sorghum flavored oats juices syrups & jellies w/added sugar
and wild rice

Potatoes Flavored Flavored Pancakes Juice drinks Sweetened Plant milks,

Farro Millet
yogurt kefir and waffles energy drinks sweetened

Amaranth Plain non-Greek Plain kefir Soda Crackers Sugar

yogurt Whole-grain Oat-based Canned, dried,
crackers granola and pureed
bars unsweetened
fruit

Pretzels Foods with 10+g added sugar

Fresh and Corn Sweet
frozen fruit potatoes
These foods are also rich sources of fats, so be
Bean and mindful of both their carbohydrate and fat content
pulse pasta

White bagels, breads,

English muffins, pastas,
and wraps
Barley Taro Yuca
Chips Fries Ice cream and
frozen yogurt

Whole or sprouted grain

bagels, breads, English
muffins, pastas, and wraps

Candy bars Donuts Cookies

Pastries Muffins Cakes

For more on carbohydrate choices—and adjusting your intake for your preferences and goals: See ‘What should I eat?’
Precision Nutrition’s 3-step guide for choosing the best foods for your body.
Food Spectrum: General
Fat sources
Aim for a mix of whole-food fats (like nuts and seeds), blended whole foods (like nut butters), and pressed oils (like olive and avocado).

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Also sources
of protein,
though usually
higher in less
Bacon Sausage desirable fats.
Extra virgin Walnut oil Marinades and Virgin and Expeller pressed Sesame oil
olive oil dressings with oils light olive oil canola oil
in this category

Flaxseed oil Coconut Peanut oil and Butter Margarine Processed

Avocado and Cheese, Egg yolks oil / milk regular cheese
avocado oil aged > 6 months peanut butter

Corn oil Cottonseed oil Sunflower oil

Seeds: chia, flax, Cashews Pistachios Dark Marinades and Fish and
hemp, pumpkin, chocolate dressings with oils algae oil
pepita and sesame in this category

Canola oil Soybean oil Safflower oil

Cream Cheese aged Flavored nuts

Almonds Brazil nuts Pecans
<6 months and nut butters

Often rich in carbohydrates Marinades and Vegetable Fat-rich foods

as well, with sources of dressings with oils oil with 10+ g
Peanuts & natural Walnuts Olives varying quality. in this category added sugar
peanut butter Trail mix

Hydrogenated oils Shortening

Pesto made w/ Nut butters and trans fats
Fresh
extra virgin from other nuts unprocessed
olive oil in this category coconut
High oleic High oleic
safflower oil sunflower oil
These naturally-bred oils are high in
heart-healthy monounsaturated fats and
contain little saturated fats and no trans fats.

For more on fat source choices—and adjusting your intake for your preferences and goals: See ‘What should I eat?’
Precision Nutrition’s 3-step guide for choosing the best foods for your body.
Food Spectrum: General
Vegetable rainbow
When eating vegetables (and fruits), try to “eat the rainbow.” Different colors imply different nutrients and health benefits.

Beets Red Pumpkin Orange Yellow Acorn

Radicchio cabbage peppers peppers squash
Rhubarb

Carrots
Red onions
Tomatoes Butternut
Red leaf Red squash Yellow
lettuce peppers beets
Summer
squash
Radish Yellow
carrots

Purple

EAT THE
asparagus
Purple White carrot
cauliflower
Turnip Shallots

Eggplant
RAINBOW
Mushrooms Jerusalem
Purple artichoke
carrots Purple Cauliflower
peppers

Garlic
Purple
cabbage
Green Romaine Onions
beans lettuce
Celery Broccoli
Kale Cabbage Cucumbers

Chinese Iceberg
Brussels Collards
cabbage lettuce
sprouts Snap peas
Arugula Asparagus Green peppers Spinach

For more help eating and enjoying (or at least tolerating) more vegetables: See Precision Nutrition’s 3-step guide for
prepping (and loving) your veggies.