17 Foods I Eat EVERY Single Day!

Summary

In this informative video, Jeff Cavaliere from Athleanx.com emphasizes the importance of nutrition over workouts for achieving a lean physique. He shares his personal daily diet consisting of 17 staple foods, including egg whites, oatmeal, skim milk, and Greek yogurt, which he believes contribute to his lean body year-round. Jeff also discusses the benefits of specific ingredients like Ceylon cinnamon for blood sugar stabilization and walnuts for their Omega-3 content. He encourages viewers to find their own enjoyable yet healthy food choices to make fitness goals more attainable, highlighting the balance between nutrition and personal preference.

Takeaways

• 🏋️ Nourishment is crucial for staying lean; Jeff emphasizes the importance of nutrition over workout routines for body fat levels.
• 🍳 Egg whites are a staple in Jeff's daily diet for their convenience and high protein content.
• 🥣 Oatmeal, particularly the slow-cooked variety, provides a healthier start to the day with more energy and less sugar compared to sugary cereals.
• 🥛 Skim milk is chosen for its lower fat content, contributing to a daily protein boost without excess calories.
• 🍯 Ceylon cinnamon is recommended over Cassia cinnamon due to its lack of harmful side effects and blood sugar stabilizing properties.
• 🍧 Greek yogurt is a daily source of protein and can be complemented with seeds for a complete amino acid profile.
• 🍨 Frozen yogurt with whipped cream is a daily indulgence that helps curb sweet cravings without derailing from health goals.
• 🍗 Lean proteins like chicken, fish, or beef are essential for muscle growth, and flavor can be enhanced without resorting to unhealthy cooking methods.
• 🍝 Pasta can be included in a lean diet with respect to portion control and as a source of complex carbohydrates.
• 🥦 Cruciferous vegetables like Bok Choy and Brussels Sprouts offer anti-inflammatory benefits and may support muscle growth by inhibiting myostatin.
• 🥤 A daily protein shake, such as Pro30G, is an easy way to meet daily protein goals and support muscle recovery.
• 🫐 Blueberries are added to shakes for their antioxidant properties and their role in speeding up muscle recovery and reducing oxidative stress.
• 🥜 Walnuts, with their high Omega-3 content, are a daily addition for their anti-inflammatory and muscle recovery benefits.
• 🍠 Sweet potatoes are a preferred carb source for their lower glycemic index, fiber content, and role as an antioxidant.
• 🌱 Asparagus is included daily for its diuretic properties and skin-tightening effects, aiding in the removal of excess water weight.
• 🌽 Edamame is consumed for its complete protein profile and despite concerns, Jeff has experienced no negative side effects from soy.
• 🎃 Canned pumpkin is a superfood packed with Vitamin A and used daily for its antioxidant properties and lower calorie content compared to sweet potatoes.
• 🌿 Pickled ginger is a daily addition for its minimal calories and benefits in blood sugar stabilization and workout recovery.
• 🧀 Flaxseeds are used for their health benefits and as a way to keep enjoying food without fear of extra calories.

Q & A

What is the primary focus of Jeff Cavaliere's video?

The primary focus of Jeff Cavaliere's video is to share the 17 foods he eats daily to maintain his lean physique and discuss the importance of nutrition in achieving fitness goals.

Why does Jeff emphasize the importance of nutrition over workouts for staying lean?

Jeff emphasizes the importance of nutrition over workouts because nutrition determines body fat levels, which is crucial for staying lean, and he takes nutrition very seriously.

What is Jeff's reason for choosing egg whites over whole eggs?

Jeff chooses egg whites because they provide a good source of protein in the morning without the added fat and calories from the yolk, fitting his meal plan better.

Why did Jeff switch from sugary cereals to oatmeal?

Jeff switched from sugary cereals to oatmeal because he noticed more energy and a decrease in muscle cramping due to the magnesium content in oats, and it didn't cause the sugar crash he experienced with sugary cereals.

What is Jeff's daily intake of skim milk, and why does he choose it over whole milk?

Jeff consumes between 40 to 50 ounces of skim milk daily. He chooses skim milk because it has less fat, which contributes fewer calories to his diet, helping him stay within his caloric range.

What is the difference between Cassia cinnamon and Ceylon cinnamon, and why does Jeff prefer Ceylon?

Cassia cinnamon can have negative side effects like coumarin toxicity leading to liver damage if consumed in large amounts, whereas Ceylon cinnamon does not have these issues. Jeff prefers Ceylon cinnamon for its blood sugar stabilizing capabilities and lack of harmful side effects.

Why does Jeff include Greek yogurt in his daily diet?

Jeff includes Greek yogurt for its protein content, which is around 15 to 25 grams per container, and for its probiotic benefits for digestive health and immune system support.

How does Jeff satisfy his sweet tooth while staying on track with his fitness goals?

Jeff satisfies his sweet tooth by indulging in a lower calorie and less fat option like frozen yogurt every night after dinner, which helps him avoid feeling deprived and stay on track.

What is Jeff's approach to consuming lean proteins like chicken, fish, or beef?

Jeff consumes lean proteins daily for muscle gains but avoids the stereotypical bodybuilder approach of bland and boring meals. He believes in enhancing the flavor of these proteins without compromising on nutrition.

Why does Jeff include pasta in his diet, and how does he manage portion control?

Jeff includes pasta because he believes in respecting complex carbohydrates for their role in fueling performance. He manages portion control by dividing his plate into thirds, allocating one-third to complex or starchy carbohydrates.

What are the benefits of cruciferous vegetables like Bok Choy, Brussels Sprouts, and cauliflower that Jeff includes in his diet?

Cruciferous vegetables provide anti-inflammatory benefits, support muscle growth by inhibiting myostatin, and contain sulforaphane, a powerful antioxidant that can improve muscle recovery and decrease oxidative stress on muscle cells.

Why does Jeff recommend having a protein shake daily, and what does he use?

Jeff recommends a protein shake daily because it's an easy, digestible, and convenient way to meet daily protein goals. He uses Pro30G, a high-quality protein shake that comes in both vegan and regular whey formulas.

What role do blueberries play in Jeff's daily diet, and what are their benefits?

Blueberries are included in Jeff's daily diet for their antioxidant properties, ability to speed up muscle recovery, and to decrease oxidative stress and damage to muscle cells.

Why does Jeff consume walnuts daily, and what sets them apart from other nuts?

Jeff consumes walnuts for their high concentration of Omega-3 fatty acids, which help control inflammation, speed up muscle repair and recovery, and improve blood lipid profiles and cholesterol levels.

What are the benefits of sweet potatoes that make them a staple in Jeff's diet?

Sweet potatoes are a better form of carbohydrate with a lower glycemic index, providing good energy for heart training. They also contain 4 to 6 grams of fiber per potato and carotenoids, which are free radical scavengers that can help slow aging.

Why does Jeff include asparagus in his daily diet, and what effect does it have on the body?

Jeff includes asparagus for its skin-tightening effect and its ability to act as a natural diuretic, helping to remove excess water weight, especially when body fat levels are low.

What are Jeff's thoughts on soy and edamame, and why does he include them in his diet?

Jeff includes edamame in his diet because it provides 17 grams of protein per cup and contains all nine essential amino acids. Despite concerns about soy's effects on testosterone and estrogen, he has experienced no negative side effects and continues to consume it.

Why does Jeff consume canned pumpkin daily, and what are its benefits?

Jeff consumes canned pumpkin for its high levels of Vitamin A and its properties as a powerful free radical scavenger and anti-ager. It's also a lower calorie option compared to other orange foods like sweet potatoes.

What benefits does ginger provide, and how does Jeff incorporate it into his diet?

Ginger provides blood sugar stabilization and can improve the ability to withstand hard workouts, decreasing delayed onset muscle soreness by up to 25%. Jeff incorporates it in pickled form, adding it to his oatmeal, yogurt, and frozen yogurt.

What is Jeff's stance on consuming condiments like Nutella, and how does he justify it?

Jeff includes condiments like Nutella in his diet without fear of the calories because it helps him maintain his sanity and enjoy the foods he eats, as long as it fits within his overall meal plan.