17 Foods I Eat EVERY Single Day!

In case you didn’t know, there are 17 food I eat every single day for 6 pack abs and to make sure that I stay lean all year round. In this video, I am going to cover the foods that are included in my diet every single day that help me to stay lean and have six pack abs, as well as some of the reasons why I choose to include them, other than the fact that they taste good.
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The first food on my list comes with breakfast and it is egg whites. Some of the major benefits of including egg whites in my muscle building diet is that the 6 egg whites I have each morning contains 24 grams of protein. The egg whites are a great lower calorie breakfast option that contain less fat than other common breakfast proteins such as sausage or bacon.
Sticking with breakfast, one of the staples of my diet and food that I eat every single day is oatmeal. Not only is it rich in complex carbohydrates to keep me fueled throughout the day, but it is high in fiber to help regulate cholesterol as well it contains magnesium to help alleviate muscle cramps due to my workouts. Add in the fact that there oatmeal contains 0 grams of sugar, and we are off to a good start.
I include skim milk in my daily diet plan as well. Not only do I drink a glass of it with breakfast, but I use it with my oatmeal and protein shake that I have alter in the day. I find that the low fat option is a better choice on a calorie-controlled diet than whole milk, simply because of how much I consume in a day. I also opt for a fortified version with the addition of vitamins A and D.
A food that I eat every single day is actually cinnamon. Not only is it loaded with antioxidants, but it has anti-inflammatory properties and has also been shown to improve insulin sensitivity. This is extremely beneficial to someone focused on building muscle and staying lean in the process.
Greek yogurt is another staple of my diet, having it at lunch every single day. Not only is it high in protein, calcium and vitamins - greek yogurt is know to improve gut health thanks to the presence of probiotics. While rich in protein, some will boast that greek yogurt contains all essential amino acids, but the way I make those proteins complete is by adding some chia or pumpkin seeds to it. This helps to boost the muscle building properties of the food itself.
I have gone on record stating that I have a perpetual sweet tooth, but there is a way that I keep it in check; I eat frozen yogurt every day. In order to keep on a diet to build muscle and stay lean, avoiding high calorie, high fat sugary sweets, I indulge in a low calorie dessert that I think tastes delicious. I think it is important to be able to find options that can curb your sweet tooth, as long as it isn't compromising your goals.
Something you will find on my plate every single day is a lean protein. When it comes to building muscle and having a six pack, protein is going to be one of the most important parts of your diet and it is certainly something that I will never overlook. I opt for chicken, fish, and lean red meat to satiate my protein needs with each meal have 30-50 grams of protein per serving. Not only that, but they can be prepared in so many ways to make sure you enjoy your meal every single time.
One food that I eat every single day and that I likely couldn't live without is pasta. I am a big believer that carbohydrates are staple for any muscle building nutrition plan that has any sort of longevity to it. I truly think that deprivation based diets are destined to fail where a healthy eating plan has you indulge responsibly. Pasta not only tastes good, but is a great glycogen replenisher to support hard training. So, if I can recommend that you eat pasta, I would say go for it, just don't overdo it because it can definitely lead to weight gain if you don't pay attention to how much you are eating.
Cruciferous vegetables are an important inclusion in my daily eating plan with quite a few benefits. Not only do they contain sulforaphane which cancels out free radicals to help prevent early aging, but they are also shown to decrease myostatin activity to unlock new muscle growth. Add in their powerful anti-inflammatory properties and you will see just why I make sure to include these vegetables in my daily diet plan.
Be sure to watch the rest of the video to see the other foods I eat every single day and why I include them in my diet plan to build muscle and stay lean.
If you are looking for a day-by-day meal plan to go along with your workouts, they are included with every workout program I designed that can be found at the ATHLEAN-X website via the link below.
For more videos on nutrition and building muscle, be sure to subscribe to our channel here on KZbin using the link below and make sure to turn on your notifications so that you never miss a new video when it's published.

[@athleanx]

*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/17-foods-i-eat-every-day If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@omarmukhtarTV]

Try again next time. How much time does it show more

[@michaelsage9307]

New Workout!

[@matspilsbury7316]

So oily fish is not important then and brown rice and mixed veg etc aswell as all the other stuff

[@catherinecutajar5649]

It was extremely helpful!! Thank you & happy new year to you and Jessie :)

[@BIRDIEBANANADG1.0]

Hey Jeff, I’m sure you have heard of him but how do you feel about CarnivoreMD dietary ideas? He is so absolute about vegetables being bad for you. Any thoughts? You two should do a video and a podcast together. Make America fit again!

[@nomnomyourmom]

Protein 0:50 Egg Whites (24g Protein) 4:45 Greek Yogurt (15-25g Protein) 6:10 Lean Protein: Chicken, Fish, Meat (30-50g Protein per Serving) 14:20 Edamame (17g Protein, Full 9 Essential Amino Acids) Starchy Carb 1:30 Oatmeal (0 Sugar) 6:55 Pasta (Glycogen Replenisher) 12:35 Sweet Potatoes (Carotenoids) 15:00 Canned Pumpkin (Carotenoids) Fibrous Carb 8:05 Cruciferous Vegetables: Bok Choy, Brussels Sprouts, Cauliflower (Sulfurophane + Inhibit Myostatin) 13:35 Asparagus (Skin Tightening) Drink 2:20 Skim Milk (Fortified Version for Vitamin A, D) 9:05 Protein Shake (Whey & Vegan, 30g Protein) Extra 3:35 Cinnamon (Ceylon, Blood Sugar Stabilization) 10:15 Blueberries (Recovery) 11:30 Jeff's nuts 11:35 Walnuts (Omega 3, Healthy Fat) 15:50 Ginger (Blood Sugar Stabilization, Decrease Soreness) Sweet 5:25 Frozen Yogurt 16:35 Whipped Cream

[@ggarzagarcia]

Jeff’s nuts?! 😂 Wow, that’s a little intense, don’t you think?

[@cftyler5041]

@@ggarzagarcia anything for the gains I guess

[@user-le5tl8mk9h]

Thanks really appreciated 👍

[@CobraFeelTheHeat]

@@ggarzagarcia 🤣

[@rvsbladesnthangs]

Thanks man!

[@joshuab8727]

"There are three things you should spend money on without question. A good bed, good shoes, and good food. You spend a third of your life in a bed, a third of your life in your shoes, and the food that goes in your body determines how you feel every minute of the day." -Pops, circa 1990.

[@NaturalBloom7]

I don’t need no shoes, I have legs

[@pimvisschers2061]

Your pops has a keen mind

[@thethomasclan7007]

Stealing this!

[@Johny40Se7en]

Great quote. Unfortunately, the majority of Humans are lied to everyday making them fuel their body with corpses, ovulations, and the lactations of other animals. That sick industry rams propaganda down the throats of consumers so much, that it makes people never question anything, and to the point where people believe it's even natural to guzzle down bovine lactations. That industry doesn't give a shite about anyone, they just want their money. Don't let them keep lying to you. Give The Game Changers a watch on Netflix. Even Mr Olympia, Schwarzenegger himself, brings it to light, and encourages plant based eating as much as possible. Look after those arteries for the long term, don't clog them up with wretched artery clogging animal products 👍😉

[@AllieGator1038]

Sounds like a very wise man!

[@Laura-fv1oe1]

I really appreciate how he is trying to educate people that they don't have to be afraid of certain foods. A lot of fitness influencers seem like they have eating disorders. Basically he says, eat what you like- but be mindful of getting enough nutrients and not too many calories. There's no arguing with this advice

[@kiwaminski]

Really well said, agree completely.

[@UncElroyDaKang]

YOU BlTCH THO, YALL BlTCHES AFRAID OF EVERYTHING 🤷🏿‍♂️

[@Paul-ke2hg]

Well said

[@PhoenixtheNovice]

I was literally thinking the same exact thing and also while I was watching it, I realized how influenced I have been on a few things

[@samithesmooth2970]

Except dont drink skimmed milk. It is shit. It is not natural milk anymore.

[@tvmarky]

Jeff I went from weighing 159 to 180, 21 pounds pure muscle gain thanks to watching a lot of your videos since 2016

[@boblangford5514]

Good for you! I'm the opposite. I went from 225 to 150! Now I want to gain muscle. I'm starting to work on that!

[@EzeAsuoha]

How u measure that it is muscle and not fat

[@boblangford5514]

@@EzeAsuoha It’s not easy to tell exactly how much. If your pants aren’t getting tighter around the waste, you’re mostly gaining muscle. Most likely you’re going to gain a bit of fat no matter what. To gain muscle with limited fat gain, eat in a slight caloric surplus - about 200-400 calories more than your maintenance per day.

[@tylerherron7177]

How can you not love a guy who’s sole focus isn’t to push his brand on you and how it’s so much better than everyone else’s. “Maybe it’s not the one for you”. Living legend folks

[@humanperson8418]

Does that make you want to buy it more?

[@scorchingstarbhaskar7011]

​@@humanperson8418nope.

[@shypar1626]

@@humanperson8418a little bit yeah. But I just feel like he is so intelligent about the intersection of muscle building and nutrition, and he wouldn’t put out a shitty product bc it’s directly tied to his brand. But also I’ll just look at the ingredients list. If it’s reasonably priced enough I’ll get it. I would love to support him in any way I can beyond liked and follows considering I’ve learned everything about weightlifting from him

[@decguy]

If anyone has been struggling to get a lot of these, here is an overnight oats recipe that covers a lot of the ingredients in this video: 70g oats 210g milk (I use full fat) 10g Chia seeds ~2g cinnamon ~15g honey Mix it all up, leave in the fridge overnight Serve with Greek yogurt and blue berries on top. Tastes amazing as well.

[@SpiritQD]

Remember: Ceylon cinnamon!

[@Cludo_]

Have you ever tried making with almond milk? I swapped out regular milk with Almond milk one day when we ran out of regular milk. I've been using Almond ever since! much prefer the taste.

[@xenoskasagara3060]

I do something similar in a mason jar, in this order. 3 Tb rolled oats 2 Tb chia seeds Fill jar about 1/3 full with milk. (Not exact, just meant to re-hydrate the oats. Add greek yogurt (I like the "Two Good" Vanilla brand) until the jar is almost full. Mix A few dashes of cinnamon a scrape or two of freshly grated nutmeg. Mix again, then cover and put in fridge over night to take to work the next day. Tastes like dessert for breakfast. Been doing this for like 3 years. It is highly customizable so make it to suit your tastes, different yogurt flavor, frozen fruit, etc.

[@raflebiu3104]

@@Cludo_ It's definitely tasty, but I keep consuming regular milk because of its higher protein contents.

[@ryanyoung5607]

Thank you so much for this free content that’s loaded with wisdom and great food suggestions supported by science and your own health and fitness journey. Loved this video, thank you! 🙏

[@gregross8685]

Hey Jeff, Been training since 12 Now 67 I have INVESTED in your programs and follow you religiously. The way you “ chat “ makes me listen Good man Greg Ross

[@gsica2097]

Great video as always and being consistent with your approach of explaining the why’s, not just the what’s. One observation is the time you train and it is obvious that it suits your schedule. However, have you looked into how this might affect your circadian rhythm? as it is something you do everyday? Thanks for all you do for the wider community

[@joetacchino4470]

This is great, Jeff. As someone who just lost a lot of weight by changing how I eat for good (not a diet!) I recognize a lot of these foods and have enjoyed them myself. And this Italian guy from NY with a sweet tooth also loves sweet potatoes.! One follow up that would be FANTASTIC would be some recipes. Identifying the ingredients is one thing but sometimes you just need some inspiration for changing it up! I’m stuck in a smoothie rut right now, for instance. Keep it up and thank you. (Oh, and you can DEFINITELY tell when I have eaten asparagus)

[@paulhornbogen980]

Sir, I am 61 going on 62. I find your videos very inspirational and practical. Especially muscle development as I get older. Keep it up sir.

[@paulhornbogen980]

@@Athleanxofflcial Keep doing what your doing. Your advice is practical and useful

[@nicklippa6969]

Love the video Jeff, especially when you talked about the seven fish, Italian meal, brought back memories! I lost 75 lbs 10 years ago and kept it off, never did I give up Pasta, Risotto or Polenta (I married a northern Italian).

[@ethanbyrne6462]

Thanks for sharing this with us. This is a great list of ideas I can use to mix my daily menu up a bit (and a tasty-looking list of ideas, if I do say so myself).

[@hawkeyflow]

Jeffs constant hand movements when speaking demonstrates the true Italian in him. Love it.

[@SidRandom]

Thanks... again! lol you're my health teacher. I built my own work out system from your videos and now I can improve my eating habits. I am grateful you exist and share your knowledge.

[@shanebyers1222]

Jeff you're the man. I'm 46 and I was once an athletic and very fit individual. Today I am doughy and weak. I've been on the start/stop-maybe-tomorrow plan for the last 10 years. No more. I'm doing the Jeff Cavaliere eating plan which I started today - whipped cream, pickled ginger, chia seeds - all of it. Picked it up and started out. Daily, mechanical, disciplined, no excuses program. Head down, face the north star and walk. Have some fun on the way. Thank you for everything you do!

[@shelydon78]

Cool Shane

[@gerRule]

Enjoy!

[@rob3231]

Stick with it! 45 and I follow a lot of his advice. Even at our age I gained 2-3 pounds of muscle over the past 7 months. Don't believe that you can't do it past 40. Be patient and consistent.

[@windflowerrainstorm6497]

luv the "Start Stop Maybe Tomorrow Plan"

[@adamdavis4346]

Read “can’t hurt me” by Davis Goggins. It will change you and help you on your journey

[@SuperQwing]

17 foods Jeff eats everyday: 1. Egg whites 2. Oatmeal 3. Skimmed milk 4. Cinammon 5. Greek yogurt 6. Frozen yogurt 7. Lean meat 8. Pasta 9. Vegetables 10. Protein powder 11. Blueberries 12. Walnuts 13. Sweet potatoes 14. Asparagus 15. Edamame 16. Canned pumpkin 17. Pickled ginger

[@yorrapenae5588]

Thank you ✨⚡🌟

[@Almediale]

You are the real mvp 🙌🏾

[@30guarino]

📌 to top!

[@jessedax7333]

Thanks! 👍

[@MrPhobiK]

Spoiler alert 😂 Cinnamon*

[@Vlabar]

I've been making small changes this last year. I turn 50 in a few months and I am on my way to being in my best shape ever at 50 thanks to Jeff.

[@Patbach]

I was gonna post the same exact thing but turning 40 in a few months! Best shape of my life atm!

[@jbfoster3949]

Fuxm ya bro im 49 ans 2023 is my year of best shape ever. It goes ull throttle feb 1st. Pt for achilles r now. Good luck

[@aminshams5203]

Thanks for all your videos Jeff. Very helpful!

[@chopstix999]

Once again Jeff saving us a ton of time and money.. thank for the free advice! Bringing value to the community.

[@shococham]

Jeff I was pumped to see my breakfast had many of your everyday foods. Let me know what you think and hopefully help others. Here is my everyday Overnight Oatmeal (really only 2 hours or so in the fridge) breakfast: 1. 100 grams of unsweetened almond milk 2. 100 grams of 0% greek yogurt 3. 6 grams of chia seeds 4. 6 grams ground flax seed 5. 6 grams black sesame seed 6 . 1-2 grams of Ceylon cinnamon Mix all together and put in the fridge overnight but two hours should do the trick When it is done I then add: 7. 28 grams unsalted unroasted almonds 8. 10 grams of all-natural raisins 9. 150 grams of blueberries

[@wardholt5148]

As always, great information. Would like to see a video about what Jessie's diet looks like now that he has further along in his body transformation.

[@reggaerock]

Nothing but gummy worms😆

[@davesitarski2310]

Thanks Jeff for another great video. Always learning with you.

[@keving4081]

Wow ! You just made my night! You are eating pretty much all of my favorite foods. No thank you to the Rediwoop. Ginger is great stuff. I'm 70. Was a long-distance runner for years (can't run anymore) and was always a a hard gainer when it came to weights. Currently recovering from my wife's battle with cancer (she passed away 12 months ago. That also cost me 15 pounds which I could not spare. Slowly gaining on it . Thank you.

[@michaelschrodt1]

Great video, Jeff! I’d like to add an important note about sulfurophane so people can best utilize this compound. Sulfurophane is formed from the interaction of a precursor molecule and an enzyme. Some sulfurophane is available already in a given food, but a very significant amount is produced when we actually eat the food and the remaining precursor and enzyme compounds can interact; however, if you heat the food first you destroy the enzyme component and, therefore, reduce the amount of potential sulfurophane you otherwise could have had with some studies showing at least a four-fold reduction in total sulfurophane. This means the raw form of these foods are best for getting the most possible sulfurophane in a serving, but many people may not like the raw form of the vegetables that contain sulfurophane so an easy way to unlock the potential of cooked vegetables is to add mustard powder after cooking since it contains the same enzyme that was deactivated from cooking the vegetables. Just be careful if you steam your vegetables since water activates the compounds associated with the burning sensation of mustard. A little goes a long ways in this case! Hope this helps!

[@andrewfuentes5826]

Sweet simple straight to the point with a Little bit of comedy is perfect, good job guys

[@TysonChenier]

Can you speak to eating and working out for those who do shift work? I would love to hear your input/opinion on how to best maintain fitness and healthy lifestyle for those who work rotational day/night shifts. Thanks so much for all your AWESOME content. It has really helped. Jesse's personal journey video really hit home. That was a very important video for those that struggle. Thank you for sharing.

[@rahuldubey3958]

Jeff brings a holistic approach to bodybuilding. Pays attention to stuff most people ignore. Fantastic!

[@susanareid310]

Thanks Jeff, great info. 🌟🌟🤗🤗🤗🤗

[@mybartmanful]

I think Jeff has a great diet! It's not boring and if you read between the lines, it's all about portions. As a guy with a ferocious appetite, it is challenging to keep those portions (especially starches etc) a bit smaller. I have found that if I keep my protein up, then I am less hungry and won't eat the entire house, or perhaps my neighbors LOL.

[@bfrusso1]

Thanks for all the great info you always provide.

[@AlamoCityCello]

Jeff C, I love the video sir. Great content and style. Thanks much from San Antonio!

[@PALE1ISTEHBEST]

Wow Jeff this is an awesome video! I actually love these foods and you are motivating me to start cooking again so I can have more control with what I am eating. The only thing I would change is to eat the egg yolks because they are delicious and have a lot of healthy vitamins!

[@Spike0000]

I eat practically most things on Jeff's list, so I've been doing something right...and it does work incorporating these foods into your diet throughout the week....

[@JamesYeang]

Thank you for making this all in one video. Very helpful

[@kirtjmoney4166]

Great video lots of valuable information! Thanks Jeff

[@objectivethinker3225]

The only glaring omission I see on Jeff's list is organic beef/chicken bone broth. Bone broth contains loads of collagene protein and if you mix it with garlic and turmeric (I also add salt, pepper, and organic powdered mushroom blend) it becomes an immune boosting cocktail.

[@Devin7Eleven]

I always wanted to try bone broth. Is it any good? Beef broth I use for my goulash and other soups but never tried bone.

[@objectivethinker3225]

@@Devin7Eleven It tastes like a concentrated version of normal broth. No weird flavor or anything. Just a more intense beef or chicken flavor in my opinion.

[@bombmorrissey643]

how on earth has this man not been on JRE yet.. I could listen to Jeff talk about H&F all day long

[@annemarieredelinghuys765]

Started following you, and really enjoy your short videos

[@universe2906]

Dr rhonda Patrick is the best! Love the nutrition update Jeff Helping so many people man. Can’t wait for the next one! Bio hacking down here in Florida. Learned so much from you over the years. Thank you for all the time and effort man.

[@MG-Nordster]

Jeff, i love watching your workout videos and the nutrition ones too. I have to lose huge amount of weight, so i have cut out carbs. Its been working, and joining the gym has helped. i am so happy how this video ends with the Ready Whip. As part of my sacrifice of Pasta and pastry, i had to find a low carb, low sugar treat. I found Lite Cool Whip. I buy tubs of it and eat a good cup full with my coffee, at night. I makes all the other sacrifices worth while. I have long way to go before i can reintroduce pasta to my diet. But you are right, you need to feed your need for treats. So far, i have managed to not touch even one potato chip in 3 months. Thanks and keep up the good work!

[@andraegregoire9515]

I can't believe Jeff looks almost half his age because of sweet potatoes. Now all sweet potato manufacturers owe this man a couple thousand for the increase of sales coming up

[@Johny40Se7en]

😄😅 Awesome!

[@GenXRanter]

He does not look half his age. You're just not used to seeing healthy people in their 40s and 50s.

[@nomnomyourmom]

@@GenXRanter *almost half his age

[@GenXRanter]

@@nomnomyourmom No, he looks exactly his age. There is nothing magical going on here, he's just healthy in an unhealthy society so it causes an illusion.

[@nomnomyourmom]

@@GenXRanter 1. I was correcting you 2. Everyone's got different eyes, you can have your opinion. He doesn't look 47 to me, definitely looks younger, but not in 20s

[@jimwalsh7904]

Jeff, loved your video. I love that you include whipped cream and pasta. I'm Irish American from NY, but was raised with many Italian American friends. I love Italian food. I started jogging in the 1970's so I'm no stranger to carbo-loading. Also I'm with you on not feeling deprived . So frozen yogurt is good too. I used the Adkins diet to loose weight in the past and he allows whipped cream and he has a recipe for Cholate truffles made with real Cocoa powder. Two Truffles and some whipped cream is so satisfying. Now I'm retired and I get to the gym 5xs/week.

[@AlecJulianGarza]

Fantastic video glad you made this!

[@gevitz77]

Thanks Jeff! Writing up a meal plan to try and involve as much of these as possible each day. Have hardly ever had sweet potatoes, but you’re right, delicious. Let us know what your next tier of foods is, if possible.

[@SvenGeorgiev]

Just a hint - ask chatgpt to write a meal Plan focusing on quick and simple prep and protein intake.

[@joshuab8727]

Pay the farmer, or pay the pharmacist.

[@brandonwaddell2583]

Those are some wise words my friend

[@Aranjuez44]

Greta stuff Jeff. Thanks! I’m going to incorporate some of these into my dietary regimen. 👍🏼

[@chrystalthornton1502]

Great to see someone recommending a balanced diet (not much of that on YT lately). I like all these foods and gives me an idea what to eat as I attempt to gain some muscle.

[@piloctor15]

jeff we need way more videos like this, for some strange reason the fitness industry seems to shy away from food, you just see a whole bunch of fitness montages, no one talks about the plate. food education is important, great video

[@comingverysoon]

Fitness videos "shy away" from dietary advice because it doesn't generate as many clicks. Simple as that. People don't want to hear the truth about eating properly. I see so many guys in the gym who lift like bears but also eat like horses. They have big muscles but you can hardly see them because the fat hides them.

[@piloctor15]

@@comingverysoon true, lack of honesty and accountability

[@hauntyoo]

@@comingverysoon yes, and a basic, healthy and affordable meal plan is quite simple to follow, it's not rocket science, but there ain't no money in it. So fitness gurus have to come up with all these weird diets...

[@dustyoldhat]

What are you even talking about, KZbin is littered with meal prep and what I eat in a day videos from fitness channels. You’re just like, saying words, out of ignorance I guess.

[@HM-qf8ml]

He doesn't need to make more. He would just make the same video over and over. You just need one and you incorporate it. He's talking about a routine.

[@mishmohd]

Jeff I rewatch your reps video and it got me back to the gym 3x3s for the win baby

[@anthonysoprano7066]

What are 3X3’s?

[@mishmohd]

@@anthonysoprano7066 my way of easing into workouts by aiming for strength in a full body split for 3 weeks

[@svenknofler4722]

Great video Jeff - as always! You talked about walnuts and Chia seeds; What about avocado? Happy new year! Best wishes from Germany🤙🏼

[@nomnomyourmom]

Eat healthy fat like avocado in moderation

[@davideylerYT]

Fantastic balanced info. I agree about enjoying a small sugar reward without going nuts - that def keeps me on track.

[@elreydelmundo1343]

The oatmeal for me was a gamechanger. Great pre workout meal, keeps your energy up and feeling satiated all workout. Also helped get my fiber in.

[@luimulder3768]

How much oatmeal do you all eat each morning? I do a half cup of Quaker Oats with two spoonfuls of walnuts and 2 teaspoons of Splenda.

[@charichard1226]

@@luimulder3768 not sure what the measurement is but I have a quaker oats scooper. Probably a half cup of the instant oatmeal in a mason jar. I then cut up one banana, put in a spoon of ceylon cinnamon (I'm not sure if I was the one mentioned in the video, but I remember bringing up cassia vs ceylon in a previous Athleanx video). Recently, I've started adding 1/4 to 1/2 teaspoon of maca powder which is a stress adaptogen among other benefits. I then fill up the mason jar with soymilk before placing in the fridge overnight. On Thursdays and Fridays I put in 1 oreo as well for a feel good breakfast as I end the work week.

[@vornamenachname9905]

For all the oatmeal lovers: I use pure oat flakes and add some frozen fruits (blueberrys, raspberrys, etc) to it as well as protein powder. Then I fill it up with boiling water. The frozen fruits defrost very quickly, some of them are still cold, some warm and it's super tasty. Check it out!

[@charichard1226]

How long do you usually boil the oats?

[@cedarsmokesurvival]

I do 1/2 cup of oatmeal to 1 cup of water and I microwave it in a Pyrex dish for two minutes. It’s probably better to cook it on the stove, but it’s convenient for me.

[@xarrowverse]

Great diet plan advice athlean-x!💪🏋🍳🥩🥦🥚🥛☕

[@jumpskirt]

Thanks, Jeff! The suggestions are solid and really sensible. No BS. Love that about you! :)

[@tomk3620]

Great information. Thank you!

[@RUSSIAN_SPY_INC]

I had a basic version of this applied a year before I decided to exercise. (calisthenics) and found the A-X channel. ( You rock Jeff.) I still eat the same. simple, cheap. - 3 eggs, - 2 fruit (1 Apple, 1 Banana), - Oats, - Whole wheat pasta, - 5 cups of mixed veggies. ( washing and shaving and cutting veggies all the time as I am worried about pesticides.) those vegetables. 1 carrot shaved, 4-5 radish shaved, a handful of Brussels sprouts, and a handful of green beans. - 2 pieces of fish. ( haddock, sole, and cod.) _10 garlic cloves. (cooked) No sugar, coffee black or with milk or cream, or water. I ate kale twice a day, and each meal I mean lettuce rots so fast kale is hardy, I would just splash some vinegar on it, no salt or oil, and throw my eggs over that. or pasta But the lonely country store out here for whatever reason have not had it in a month, and my veg count is down. Also, whole wheat pasta just doubled in price. I weep. Ate that for a year, and found this channel, Learned how to look at injury and uncomfortableness. enjoyed the comradery of team skinny dudes trying to put work in and dealing with where we lack. Jeff's's good upbringing even shows through. I will always appriaciate this channel. NOW that said I must go shovel my driveway my least favorite exercise. lol

[@schw0373]

You can get 100 calorie Better Oats (that's the brand name) with maple brown sugar flavor but with < 1g of sugar, and it's really good.

[@TheSweatyYeti]

Yesss! Absolutely

[@Jcserve-pr8uc]

Excellent logical and common sense delivery ! 👏🏻 thank you!

[@franklaurence6649]

Jim: Another great, informative video. Thanks! For me: Blueberries and walnuts with cinnamon are always mixed in my oatmeal. I mix in a capful of olive oil when cooking and top with 1/2 cup of whole milk!

[@lsa8286]

Hi Jeff-- Thanks for the video! Much of what you mention are already in my diet, so I feel reassured. :) At one point, a nutritionist told me that I was eating too much protein. At 68, I try to be moderately active. (Work out at least 2 times a week with weights and, if other days do not permit, I try to at least fit in a walk. My job also keeps me on my feet.) Generally, I will rack up anywhere from 75 to 125 grams of protein in a day. I now try to compensate by getting 3x that amount of carbs. (Trying to keep the 3:1 ratio.) I had become a real fan of protein, when I was trying to take off weight (and keep full). Any thoughts on this? Is there a danger in eating too much? Again, thanks!

[@connorperrett9559]

Check out the channel What I've Learned. Super interesting takes on nutrition.

[@rogerfitness5534]

Great video Jeff and super informative on the micronutrient benefits of each item. It would be great if you could tell the source of your eggs, dairy and meat. Considering the toxic industrialization of commodity food supply, do you search for Pasteur raised and Truly free range, all natural animal products. I gave up on it and went plant based. Couldn’t be happier!!!

[@ImRokhound21]

Great video, thanks for the information

[@bradwilliams4921]

I’m working towards exercising more consistently but I have a lot of room for improvement in my diet. Thanks for the video.

[@algo-wave]

Gotta love the downvotes for all the veggies and other non-meat stuff Jeff is eating. Bottom line, if you want longevity to go with your muscles you need a lot of plants in your diet. "Veggies are healthy" isn't just a saying. Jeff probably wants a long, healthy life, so his nutritional choices make a lot of sense for that.

[@mikerich32]

Ikr! I was looking through the comments and it was weird seeing multiple people saying they don't eat vegetables or saying that you shouldn't eat vegetables... like wtf hahaha some people here have been reading and listening to some anti-vegetable propaganda

[@dcDreambuilder]

That is encouraging, I naturally gravitate towards the same foods. My standard breakfast is 4 eggs and two servings of oatmeal with blueberries, cinnamon, and honey.

[@CragusMaximus19]

😍👌

[@zGJungle]

Scrambled egg or oats cereal with strawberries are my go to.

[@Johny40Se7en]

Mostly lush healthy stuff, good on you. It's worth cutting out the chicken ovulations / eggs though, and replace with almonds or various seeds like sunflower, pumpkin or similar, those are great stuff and they won't clog your arteries 👍😜

[@ztm_oruam]

@@Johny40Se7enna

[@irielion3748]

That's ridiculous.

[@pinchoothoudam7875]

Really helpful and informative ✊

[@user-mq6bu5zb5q]

Dear Sr., I totally agree with you about not giving up on pasta or even a little sweet to satisfied the cravings as long as we control the portions and don't overeat it's totally fine. In the past I struggled with my weight, feeling guilty when eating certain foods not realizing that all I had to do was to control how much I eat and add variety to my diet. I constantly changed my diet following the latest crazy diet and not seeing any changes that stay for too long. Now I have no weight problems anymore and I enjoy food without guilt, exercise 5-6 days a week, and since I have found your channel I have learned and continuo to learn and I can't thank you enough for sharing your knowledge.😁

[@user-un2lm4cl8z]

Merry Christmas and Happie New Year,Jeff and Jess!!! Thanks for your jobs! Greetings from Russia! Peace!!!

[@nataliamirochnitchenko8152]

🤍💙❤

[@Talon_Fitness]

Very well said as always. I really appreciate your focus on the balance between what's healthy and will keep you lean and what's practical and will keep you motivated. It's a point that can never be overstated.

[@mariebossard1640]

Great info, thank you!

[@oldbluelight1861]

Great and informative video!

[@instrong]

OMG it's so hard to believe that Jeff looks almost half his age because of sweet potatoe lol! I'm 20. working out every day and even make home workout guides. Hope sport will save my future

[@UberHummus]

Despite the fact that there are about a dozen foods on that list which I wouldn’t eat, I’m incredibly supportive of the notion to be very aware of what one is consuming/putting into their body. Bravo on that 👏🏽👍🏽

[@stevemerril3086]

Thank you for the info... very helpful!

[@billyhorton5779]

Add black walnuts to plain oat meal, sliced banana, sprinkle with cinnamon, for breakfast daily. Keeps bowl movement regular. Alternate between Kiwi and Avocado every few days. Zero alcohol or smoking.

[@4242brvrdbd]

I love his down to earth, “this works for me” approach. It’s a consistency approach too, incrementally healthier choices keeps him lean. My list: 11am 4 eggs, add 4 egg whites (add hot sauce and high fiber tortilla) Protein shake after lunch with almond milk 50grams Low processed carb dinner. Faves: Greek yogurt Cheese Avocado Spaghettti squash Chili Whole grain pasta Steel cut oats Steak /chicken Spinach/peppers

[@michaelclark978]

Nice list very helpful

[@andyhodgev.a.g1291]

I like your approach, it’s a lot more realistic than a lot of the other fitness gurus

[@JC-uy4yj]

It would be interesting to know what things we can add to vegetables and/or meat to make them more palatable but not be bad for you. I struggle eating vegetables plain.

[@kirsolan]

me too. its because we are not rabbits.

[@romijn8911]

A bit of balsamic vinegar? Vegetables stir fried with any Asian cuisine sauce? Hoisin/sweet chili/ketjap manis/soy sauce (there is salt in there which isnt healthy tho).

[@cornstar1253]

You dont need any vegetables. If you do, butter and fresh lemon

[@mikerich32]

Seasonings. They add flavor without adding calories. Buy lots of different types of seasonings and experiment with them and find which ones you enjoy on each food. Also, try roasting your vegetables after tossing them with a little bit of high quality extra virgin olive oil.

[@Grilled_cheezus]

Blend them in your shakes! Kale and or spinach chia seeds flax meal 1/4 apple and your fav protein powder. Trust me

[@AJRESH6]

I eat asparagus every day and everyone in the public bathroom quickly finds this out. However, I say it smells better than everyone else's pee so what's the problem?

[@brucehillbillybarthalow3786]

I would recommend milled flaxseed,another food high in omega 3 and protein . Great in oatmeal yogurts and smoothies.

[@shelydon78]

Excellent video man.

[@stevenlennie]

Eggs from a carton is the most American thing I’ve ever heard

[@cdi9380]

Safest way to consume them is from the carton

[@AnnhilateTheNihilist]

Sounds disgusting how could you. Seriously how lazy are u you can’t split an egg? Dafuq wrong with these people.

[@Cristyface]

It's convenient and great. What's not to love?

[@llvn11]

@@Cristyface Worried about how it's made, certainly with chemicals to separate it from the yolk.

[@Cristyface]

@@llvn11 no, pretty sure machines just crack the eggs and separate them, then they get pasteurized.

[@Alander8]

Thank You @Nom Nom Proteins: 0:50 Egg Whites (24g) 4:45 Greek Yogurt (15-25g) 6:10 Lean Protein: Chicken, Fish, Meat (30-50g) 14:20 Edamame (17g, Full 9 Essential Amino Acids) Starchy Carbs: 1:30 Oatmeal (0 Sugar) 6:55 Pasta (Glycogen Replenisher) 12:35 Sweet Potatoes (Carotenoids) 15:00 Canned Pumpkin (Carotenoids) Fibrous Carbs: 8:05 Cruciferous Vegetables: Bok Choy, Brussels Sprouts, Cauliflower (Sulfurophane + Inhibit Myostatin) 13:35 Asparagus (Skin Tightening) Drinks: 2:20 Skim Milk (Fortified Version) 9:05 Protein Shake (Whey & Vegan) Extras: 3:35 Cinnamon (Ceylon, Blood Sugar Stabilization) 10:15 Blueberries (Recovery) 11:30 Jeff's nuts 11:35 Walnuts (Omega 3, Healthy Fat) 15:50 Ginger (Blood Sugar Stabilization, Decrease Soreness) Sweets: 5:25 Frozen Yogurt 16:35 Whipped Cream

[@zekenacho]

Nom Nom

[@alizafarshan266]

Excellent bro. You are simply amazing

[@luketitus789]

You mentioned Greek yogurt and Blueberries. May I suggest adding hydrated chia seeds to those. That's my breakfast every morning. 1 cup of blueberries, a serving of Greek yogurt, and 1 Tablespoon of chia seeds hydrated in 1/4 cup of water. Lots of protein, lots of Omega-3, lots of antioxidants, and only about 250 calories total. Great video. Thanks for all the quality information. Oatmeal, pumpkin, walnuts, and cinnamon have been added to my daily diet.

[@cameronembers]

For reference, I got: Egg whites Oatmeal Skim milk Cinnamon Greek yogurt Frozen yogurt Lean protein (chicken, fish, lean red meat) Pasta Cruciferous vegetables (e.g. broccoli, cauliflower) Green vegetables (e.g. spinach, kale) Brown rice Nuts (e.g. almonds, peanuts) Avocado Berries Chia seeds Pumpkin seeds Garlic

[@allenbrost9564]

Walnuts are also packed with lectins, phytic acid and oxalates. Be careful with nuts. Funny how he avoids fat in whole milk, but says he needs them from nuts. hmmm.

[@michealevans5470]

Not all fats are the same. I have no problem eating an avocado, but I would eating fried chicken.

[@gipsi2001]

Healthy fats is the operative word.

[@nomnomyourmom]

Dude, he's aint avoiding them. You eat healthy fat in moderation, he clearly said he drinks skimmed milk a lot so he gotta reduce the amount of fat in that milk Very funny right? hmmm

[@Beyondthebackyard-au]

Fantastic video, very informative.

[@milinddhule2969]

Sir Veg diet plz

[@Johny40Se7en]

Damn right. It's definitely worth people giving The Game Changers a watch on Netflix. Even Mr Olympia, Arnie Schwarzenegger himself brings it to light, and encourages plant based eating as much as possible. Look after those arteries for the long term, don't clog them up with vile artery clogging animal products 👍😉

[@englewoodmusic]

Pizza??

[@Nethanel773]

Thank you for putting this up.

[@johng5295]

Thanks in million.Great content.

[@rtraktsdn1197]

Full fat milk stimulates muscle protein synthesis to a much greater extent than skimmed milk. The processing required to remove the fat does something to the structure of the milk and it doesn't stimulate nearly as much protein synthesis as skimmed milk. There were a few recent conclusive studies done on this. Interesting to say the least..

[@user-ey1dx6rl1k]

I suggest you adding more veggies to your day, like sauerkraut or tomatoes or something with more Potassium

[@ThatPNWlyfe]

I didn’t know about the cinnamon. Thank you very much Jeff. Always appreciate you.

[@dankdreamsdankmemes6747]

cinnamon actually makes your sh*t tastier ,your white sh*t from your magic stick if you know what i mean

[@malinformationspreader]

Just discovered your videos Jeff - absolutely game changing. Thank you for all you do. I've been taught and led to believe a lot of wrong ideas in terms of how to workout and eat properly and plan on watching every one of your videos to help get me back on track. Love the end of this video. We all have our guilty pleasures and its important to keep our sanity. Have you ever considered swapping out whip cream for some unpasteurized honey? I dare you to give it a try (tons of other health benefits too). Thanks again and keep up the incredible service your providing to millions of us (for free)

[@nomnomyourmom]

whip cream has 0 calories, honey doesn't, it's literally made of sugar

[@malinformationspreader]

@@nomnomyourmom Last I checked, unpasteurized natural Organic honey provides small amounts of several vitamins and minerals, and is rich in health-promoting plant compounds, and contains a number of antioxidants, including phenolic acids and flavonoids, increases adiponectin levels - a hormone that reduces inflammation and improves blood sugar regulation, it has been linked to beneficial effects on heart health, including reduced blood pressure and blood fat levels, when applied to the skin, honey can be part of an effective treatment plan for burns, wounds, and many other skin conditions, for children over 1 year of age, honey can act as a natural and safe cough suppressant, and there are a number of studies that show honey might offer antidepressant, anticonvulsant and anti-anxiety benefits. In some studies, honey has been shown to help prevent memory disorders. What nutrional/health benefits are associated with Reddi Whip? Absolutely none. If you look at the ingredients it contains the worst kind of sugars (processed powdered sugar and corn syrup). I dare you to research the carcinogenic effects associated with nonfat milk, mono and diglycerides as emulsifiers in processed foods and the carcinogenic effects associated with Carrageenan. And while you're at it lookup what food giants like Conagra can get away with what they consider to be "natural flavors'. Imagine being so paranoid about calories that you delude yourself into believing that highly processed whip cream with carcinogenic agents/ingredients added to it, is a healthier choice than organic raw unpasteurized honey. Just imagine that for a second.....and don't be that guy!

[@joshuah3691]

Top 17 foods that won't kill your gains