17 Foods You Can Eat Every Day to Stay Lean All Year Round

Optimise your diet and health.

Check out the foods you can eat every day, as chosen by Jeff Cavaliere from Athlean X.

Foods You Can Eat Every Day to Stay Lean

“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.”

Breakfast – Egg Whites

“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.”

Foods You Can Eat Every Day to Stay Lean

Skim Milk

“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 Yoghurt

“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.”

Foods You Can Eat Every Day to Stay Lean – Frozen Yoghurt

“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.”

Foods You Can Eat Every Day to Stay Lean – Meat Proteins

“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.”

Foods You Can Eat Every Day to Stay Lean – Pasta

“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.”

Foods You Can Eat Every Day to Stay Lean – Cruciferous Vegetables

“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.”

Video – Foods You Can Eat Every Day to Stay Lean

Learn More – Foods You Can Eat Every Day to Stay Lean

Top Training Programs to Gain Size and Mass

Understanding Hypertrophy: How to Build a Better Physique and Improve Performance

The Ultimate Abs Hypertrophy Guide for Men and Women

How Many Exercises Do You Need to Maximise Muscle Growth?

How to Build Muscle – A Beginner’s Guide to Hypertrophy

Does Training to Failure Matter For Muscle Growth?

The Best Glutes Hypertrophy Guide You Will Find

How to Build Muscle: The 4-Day Split Program


Macronutrients are the main nutrients found in our food. They’re also called macronutrients because they’re needed in large quantities. That makes them different than micronutrients, which we need only in small amounts.

What’s a macronutrient?

Macronutrients are nutrients that provide energy. They are carbohydrates, fats and proteins. The body uses macronutrients to build and repair tissues. Macronutrients also provide the body with energy to carry out daily activities.

Macronutrients: protein, carbohydrates and fat

Macronutrients are the three major types of food groups. Without them, your body could not function properly. Protein, carbohydrates and fat provide energy for the body and are essential for growth and development. Macronutrients also perform other functions in the body, such as transporting oxygen throughout your blood stream.

Carbohydrates: Carbohydrates provide energy to the body in the form of glucose (sugar). They come in two forms: simple sugars (sucrose, lactose) and complex carbohydrates (starches). Digestion breaks down carbs that are then absorbed into your bloodstream through your small intestine’s villi lining.

The liver can store glucose when you eat excess amounts so it doesn’t overflow—but if you consume too much sugar or starch without enough fat or protein to slow down digestion, this may lead to weight gain over time.

Protein: Proteins are made up of amino acids which make up various tissues within an organism’s cells. These include muscle tissue as well as enzymes needed for life processes such as digestion or immunity against disease.

Protein builds and repairs body tissues

Protein is an essential nutrient that’s critical to your body’s growth, repair, and maintenance of protein.

Protein is found in most foods, with animal sources being the most common. Examples of animal sources include meat (poultry and fish), eggs, milk and cheese. You can also find protein in plant-based foods like legumes (beans), nuts and grains like quinoa.

Protein is made up of amino acids which are the building blocks for your body’s cells – including muscle tissue.

Carbohydrates provide energy for the body

Carbohydrates are an important macronutrient that provides energy for the body. Carbohydrates come in three types: simple, complex and fiber.

Simple carbohydrates include white sugar, white pasta and fruit juices. Complex carbohydrates are found in starchy foods such as brown bread and cous cous, as well as some fruits and vegetables.

Fibre is the type of carbohydrate found in plants that humans cannot digest easily but which helps maintain a healthy intestinal tract by adding bulk to bowel movements.

Carbohydrates are broken down into glucose during digestion. Glucose circulates throughout your body providing fuel for muscles to contract when you exercise—so it’s especially important for athletes.

Fat is essential for growth and development — and other functions

It provides energy, helps to cushion and protect organs, absorbs vitamins and regulates body temperature. Fat is the most concentrated source of energy in food, so it’s important to have enough fat in your diet to keep you full longer.

Fat also has a wide range of health benefits. It can help keep skin soft and healthy by providing nutrients such as vitamin E that support cell growth.

The American Heart Association recommends that adults get 20–35 percent (35–65 grams) of their daily calories from healthy fats such as monounsaturated fats found in olive oil or nuts; polyunsaturated fats from vegetable oils like corn or soybean oil; salmon; sardines; avocados; milk products (cheese); eggs (yolk only); olives and peanut butter.

Macronutrients are a key part of a healthy diet.

Macronutrients are a key part of a healthy diet. Your body needs them to perform basic functions, including building and repairing tissues, providing energy and maintaining your immune system. Macronutrients include fat-soluble vitamins A, D, E and K; water-soluble B vitamins (B1 through B12); minerals such as calcium and magnesium; carbohydrates; proteins; and essential fatty acids found in fish oil or flaxseed oils.


Macronutrients are essential for good health and weight management. If you aren’t getting enough protein, carbohydrates or fat in your diet, it can have serious consequences — including poor performance at school or work, lack of energy, and even illness.

Add these foods into your diet and stay fit, healthy and lean all year round.

Image Sources

Related news