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.

Outlines

00:00

🍳 Nutrition for Lean Living: Jeff's Daily Food Choices

Jeff Cavaliere from Athleanx.com emphasizes the importance of nutrition over workouts for maintaining a lean physique. He shares 17 foods that he includes in his daily diet to stay lean throughout the year. Jeff clarifies that these are his personal food choices and acknowledges that individual preferences may vary. His goal is to encourage better and healthier food choices to support muscle building and staying lean. The video begins with breakfast options, highlighting egg whites for their convenience and protein content, and the transition from sugary cereals to healthier oatmeal choices. Jeff also discusses the benefits of skim milk, the importance of choosing Ceylon cinnamon over Cassia for its health benefits, and Greek yogurt as a protein source with suggestions to make it a complete protein.

05:04

🥗 Balancing Sweet Cravings with Healthy Choices

Jeff discusses his approach to managing sweet cravings by not depriving himself completely but making healthier choices. He indulges in a glass of frozen yogurt with whipped cream every night after dinner, suggesting that finding an enjoyable low-calorie treat can help maintain dietary discipline without feeling deprived. The paragraph also covers his intake of lean proteins like chicken, fish, and beef, emphasizing the importance of flavor enhancement without resorting to bland bodybuilder meals. Jeff also addresses the inclusion of carbohydrates, specifically pasta, in his diet, advocating for a balanced approach to macronutrient intake. He stresses the importance of complex carbohydrates for fueling performance and maintaining an active lifestyle.

10:08

🥦 Incorporating Cruciferous Vegetables and Protein Shakes

Jeff highlights the importance of including cruciferous vegetables like Bok Choy, Brussels Sprouts, and cauliflower in his daily diet due to their anti-inflammatory properties and ability to inhibit myostatin, which can signal muscle breakdown. He also discusses the benefits of consuming a protein shake daily, using his own brand Pro30G as an example, to meet daily protein goals conveniently. The paragraph further explores the advantages of blueberries, which Jeff adds to his protein shakes for their antioxidant properties and their role in speeding up muscle recovery and reducing oxidative stress on muscle cells.

15:11

🌰 The Benefits of Walnuts, Sweet Potatoes, and Edamame

Jeff shares his love for walnuts, which he includes in his oatmeal daily, for their high Omega-3 fatty acid content beneficial for inflammation control and muscle repair. He also expresses his fondness for sweet potatoes as a better form of carbohydrates that support his heart training and satisfy his sweet tooth. Additionally, he discusses the benefits of asparagus for its diuretic properties and its role in helping bodybuilders remove excess water weight. Jeff also addresses the topic of soy, specifically edamame, which he consumes for its complete protein profile and despite concerns over its effects on hormones, which he has not personally experienced.

🎃 Superfood Incorporation and Daily Ginger Intake

Jeff talks about incorporating superfoods like canned pumpkin, which is high in Vitamin A and a powerful anti-ager, into his daily diet. He also discusses the benefits of ginger, which he consumes in pickled form for its almost zero-calorie content and its ability to stabilize blood sugar and improve workout endurance. Ginger is also highlighted for its potential to decrease delayed onset muscle soreness. Jeff admits to using honey as a daily addition to his meals for flavor without fear of the calorie content, emphasizing the importance of enjoying the foods he eats for maintaining dietary consistency.

Keywords

💡Lean

The term 'lean' in the context of the video refers to having a body composition with low body fat and a well-toned physique. It is central to the video's theme as the speaker discusses his daily dietary choices to maintain leanness. For example, he emphasizes the importance of nutrition over workouts in achieving a lean body.

💡Nutrition

Nutrition is the process of consuming the necessary food and drink components to maintain health and life, including the consumption of a balanced diet. In the video, nutrition is presented as a key determinant of body fat levels and overall health. The speaker shares his personal food choices, indicating that they are part of his serious approach to nutrition.

💡Protein

Protein is a macronutrient essential for the growth and repair of body tissues, including muscle. The video underscores the importance of protein in the speaker's diet, particularly through foods like egg whites and Greek yogurt, to support muscle maintenance and growth, which is vital for staying lean.

💡Oatmeal

Oatmeal is a type of breakfast food made from rolled or ground oats. In the script, oatmeal is highlighted as a staple in the speaker's breakfast routine due to its complex carbohydrates and fiber content, which provide sustained energy and contribute to a feeling of fullness, aiding in weight management.

💡Skim Milk

Skim milk, also known as fat-free milk, is milk with most of its fat removed. The speaker mentions skim milk as part of his daily diet due to its lower calorie content compared to whole milk, which is important for controlling daily caloric intake while still benefiting from the protein and other nutrients milk provides.

💡Cinnamon

Cinnamon is a spice obtained from the inner bark of trees from the Cinnamomum verum species. The video discusses two types of cinnamon, Cassia and Ceylon, with a preference for Ceylon due to its lack of coumarin, which can be harmful in large quantities. Cinnamon is used by the speaker for its flavor and potential blood sugar stabilizing effects.

💡Greek Yogurt

Greek yogurt is a type of yogurt that is strained to remove much of its liquid, resulting in a thicker texture and higher protein content. The speaker includes Greek yogurt in his daily diet for its protein and probiotic benefits, which support immune function and digestive health.

💡Frozen Yogurt

Frozen yogurt is a dessert made from yogurt and is often lower in fat than ice cream. The speaker indulges in a glass of frozen yogurt every night as a sweet treat that aligns with his goal of staying lean, emphasizing the importance of moderation and finding balance in one's diet.

💡Pasta

Pasta is a type of Italian food made from wheat or rice flour and water. Despite being lean, the speaker includes pasta in his diet, emphasizing the importance of enjoying food while maintaining a healthy respect for portion control and the role of carbohydrates in fueling performance.

💡Cruciferous Vegetables

Cruciferous vegetables are a group of vegetables that include broccoli, cauliflower, and Brussels sprouts. The video mentions these vegetables for their health benefits, such as anti-inflammatory properties and the ability to inhibit myostatin, which can support muscle growth and recovery.

💡Protein Shake

A protein shake is a dietary supplement that provides a concentrated source of protein, often in the form of a powder mixed with water or milk. The speaker recommends protein shakes as an easy and convenient way to meet daily protein needs, which is crucial for muscle maintenance and growth.

💡Blueberries

Blueberries are a type of berry known for their antioxidant properties. The speaker includes blueberries in his daily protein shake for their health benefits, such as aiding in muscle recovery and reducing oxidative stress on muscle cells.

💡Walnuts

Walnuts are a type of nut that is rich in Omega-3 fatty acids. The video mentions walnuts for their unique health benefits, including their potential to control inflammation and support muscle repair and recovery, as well as their heart-healthy fats.

💡Sweet Potatoes

Sweet potatoes are a starchy root vegetable known for their high fiber content and complex carbohydrates. The speaker enjoys sweet potatoes for their nutritional benefits, including providing sustained energy and being a source of carotenoids, which have antioxidant properties.

💡Asparagus

Asparagus is a green vegetable that is known for its diuretic properties. The speaker includes asparagus in his daily diet for its potential to help remove excess water weight and for its skin-tightening effects, which can be beneficial for bodybuilders.

💡Edamame

Edamame is a preparation of immature soybeans in the pod, commonly steamed or boiled. The video mentions edamame as a source of complete protein and all nine essential amino acids, despite concerns about soy's effects on hormones, which the speaker has not personally experienced.

💡Pumpkin

Pumpkin is a type of winter squash that is rich in Vitamin A and carotenoids. The speaker includes canned pumpkin in his oatmeal for its superfood qualities and its potential as an anti-aging and antioxidant food, despite the caution about its caloric content.

💡Ginger

Ginger is a root that is commonly used as a spice in cooking and has various health benefits. The video mentions pickled ginger as a daily inclusion in the speaker's diet for its potential to stabilize blood sugar and improve workout recovery, as well as its minimal caloric content.

💡Yogurt

Yogurt is a dairy product made from milk that has been fermented with live cultures. The speaker mentions regular yogurt as a food he enjoys on a daily basis, highlighting its versatility and the psychological satisfaction it provides in maintaining a balanced and enjoyable diet.

Highlights

Nutrition is crucial for maintaining a lean body, more so than workout routines.

Jeff Cavaliere shares 17 personal daily food choices for staying lean and muscular.

Individual food preferences may vary, but having a limited selection can help in making healthier choices.

Egg whites are a quick, high-protein breakfast option fitting into a low-fat meal plan.

Transitioning from sugary cereals to healthier options like slow-cooked oats can improve energy and reduce muscle cramping.

Skim milk is chosen for its lower calorie content, contributing to daily protein intake without excess fat.

Cinnamon, particularly Ceylon cinnamon, is recommended for its blood sugar stabilizing properties and absence of harmful side effects.

Greek yogurt is a good source of protein and can be complemented with seeds for a complete amino acid profile.

Frozen yogurt with whipped cream is an indulgent, low-calorie sweet treat that can satisfy a sweet tooth without derailing fitness goals.

Lean proteins like chicken, fish, and beef are essential for muscle gain but should be varied in preparation to avoid monotony.

Pasta can be included in a lean diet with proper 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.

Protein shakes are a convenient way to increase daily protein intake and support muscle recovery.

Blueberries, added to protein shakes, provide antioxidants and speed up muscle recovery, reducing oxidative stress on muscle cells.

Walnuts are valued for their high Omega-3 fatty acid content, beneficial for inflammation control and muscle repair.

Sweet potatoes are a preferred carbohydrate source due to their lower glycemic index and high fiber content.

Asparagus is included for its diuretic properties and potential skin-tightening effects beneficial for bodybuilders.

Edamame is consumed for its complete protein profile and despite concerns, has shown no negative side effects for the speaker.

Canned pumpkin is a superfood choice for its high Vitamin A content and low calorie count.

Ginger, in pickled form, offers blood sugar stabilization and may reduce muscle soreness post-workout.

Flavored yogurt is used as a daily topping for its enjoyable taste and to maintain a balanced diet.

Transcripts

What s up guys, Jeff Cavaliere, Athleanx.com. When  it comes to being lean, what you put in your body  

is what matters the most, not necessarily  what you do in your workouts. You see,  

nutrition determines body fat levels, and  to me, I take nutrition very seriously. So,  

with that said, I want to share with you 17 foods,  yes, that I eat every single day to make sure that  

I stay on point and lean all year round. Now, one very important note here, remember,  

these are my personal choices. I understand that  your preferences may differ. But do realize you  

likely pick a limited amount of foods even  in what you eat. Like you probably have  

your three or four favorite breakfasts that  you rotate through or your lunches that are  

kind of your go to foods or dinners. The idea  is, if I can help you to settle in on better,  

healthier choices here, or at least in terms  of building more muscle and staying lean,  

then it might actually open up the horizons  for you and make that goal more achievable.  

And so, we'll kick off this list where we kind  of kick off our day at breakfast. And one of the  

foods I have every single day is egg whites. Now,  don't get me wrong, I don't have anything against  

the yolk. The reason why I choose egg whites is  because I could just pour them out of a container,  

get six of them, and be off and running. The  fact is the eggs give me a good source of  

protein in the morning and there aren't really  a whole hell of a lot that fit my meal plan.  

Sure, there's bacon and there's sausage, but I  don't eat a high fat meal plan, so I don't really  

include those. My eggs will provide me that 24  grams of protein for six egg whites. It's a good  

start to my morning and it's one reason why it's  always going to be part of what I do every single  

day. Sticking with breakfast here, the next food I  actually committed to a long time ago was oatmeal,  

because I looked through all the bodybuilding  magazines and I saw the one common thread,  

maybe as a cousin of egg whites, was that  they all had oatmeal in the morning.  

And so, I took that leap from Trix and Lucky  Charms to something better. Or at least I  

thought. Because the wrong oatmeal was actually  these packets of oatmeal, the Maple Brown Sugar  

Quaker Oats that had 28 grams of sugar in them.  So maybe a better step than the sugary cereals,  

but not really all the way. Until I realized  the value of just plain old fashioned,  

slow cooked oats. And that's when things  started to change for me. I noticed I had  

more energy. I noticed that muscle cramping,  which was the thing that I kind of struggle  

with for a while decreased tremendously because  of the magnesium. And again, with the zero-sugar  

found in this form of oats, I didn't have the  crash that I normally did after breakfast.  

The next thing you won't see me go a  day without drinking is skim milk. Wait,  

Jesse, that's not skim milk. Jesse: That's the best I could find.  

I can see the fat running right through here.  Actually, guys, I'm not necessarily against the  

fat, I don't think fat is unhealthy. However,  the fat is going to contribute calories in the  

amount that I drink this every day. That would  actually add up. I have between 40 and let's  

say 50 ounces of skim milk every single day.  Whether it be in my oatmeal or as a glass alone  

or at night or with my shakes. I have a lot. And  realizing that the skim option gives us less fat,  

I'm only choosing it because of the calorie impact  that it would have. Now, if you're not drinking a  

whole hell of a lot each day, then go ahead and  have whole milk, we get a lot of benefits from  

it. I would say to choose the fortified option,  if possible, because they add extra vitamin D,  

something that we all could benefit from. Especially here in the Northeast when I tend  

to stay indoors a lot in the winter, I  could benefit from some of the vitamin D,  

I'm not getting from being out in the sun. But  again, my reasoning for choosing this is really  

for that extra protein boost throughout the day.  And with up to 50 ounces, like I said that I'm  

drinking every day, that would be an extra 450  calories if I chose the whole milk version. Again,  

when you're trying to stay in a certain caloric  range, having that much could do some damage.  

Next up for me are one of those intangibles  that oftentimes get overlooked, you know when  

we're talking about foods. Because this is a food  ingredient, and we're talking about cinnamon. Now,  

I'm not talking about any kind of cinnamon.  There's an important difference between Cassia  

cinnamon and Ceylon cinnamon. And actually, one  of my YouTube subscribers pointed it out to me  

a long time ago when they were looking out for  me because I eat a hell of a lot of cinnamon  

every day. As a matter of fact, I put it in my  oatmeal along with the skim milk. You can see  

we start to combine these things to become a lot  more efficient with our food choices, too. But  

the difference is that Cassia cinnamon has some  negative side effects. If you eat a lot of it,  

you can get coumarin toxicity, which can actually  lead to some liver damage, not something I wanted.  

So, for me, Ceylon cinnamon is the choice. You  might have to go to a specialty store to buy it,  

but it's definitely worth the effort if  you're going to be eating a lot of it.  

The reason I eat it is because not only do I  enjoy the taste of cinnamon, but I also realize  

it's blood sugar stabilizing capabilities.  It can help improve insulin sensitivity,  

which again, when your goal is to stay lean  or if you have aspirations for fat loss,  

it's just an easy add on that you shouldn't  overlook, and I certainly never do any day.  

Next up in a food that I have every day at  lunchtime is Greek yogurt. And we know the  

benefits of yogurt. You probably have been told  many times before that it helps to boost your  

immune system. It helps with the probiotics in  it for digestive health. But I actually choose  

it once again as another really good solid choice  of protein. And when we're talking about around  

15 to up to 25 grams of protein per container.  Now, there's one caution here. Some will tell you  

that this is great because it contains all nine  essential amino acids. But you have to realize  

that not all of them are in adequate levels. So,  if you want to make this a real complete protein,  

you can boost the levels that are lacking in  Greek yogurt by adding a little bit of chia  

seeds or a little bit of pumpkin seeds on top,  which is something I oftentimes will do.  

Guys, I have a sweet tooth. I've revealed that to  you before in many videos. How do I keep myself  

from indulging in that too often? By not depriving  myself completely of the things that taste sweet  

to me. Now, again, with some modifications, I  don't eat ice cream every day. I choose a lower  

calorie option with less fat. Again, the calories  will matter if you do something every single day,  

this is something that I indulge in. I do it every  single night after dinner, a glass about that  

tall, full of frozen yogurt and yes, with whipped  cream on top. If you can find something that you  

really, really enjoy and it helps to keep you on  track because you don't feel deprived, then it  

needs to be in your daily eating plan. And again,  this is something that works for me. Find the  

thing that works for you, but also works to keep  you at the goals that you want to achieve.  

Which brings me back now to the non-sweetened  portion of my meal plan, and we're talking about  

lean protein like chicken, fish or beef or meat.  Because again, when you're seeking new muscle  

gains, it's a very important part of what you're  putting in your body. Now, that being said, I long  

ago gave up the idea of the boring body builder  approach to my proteins. You won't find me eating  

boiled chicken with steamed broccoli, it's just  not going to happen. Especially because it's not  

necessary. There are so many things that we can do  to enhance their flavor that don't commit you to a  

lifetime of eating boiled, dry, bland food. But when building muscle is your goal like it  

is mine, some protein in your diet is going to  have to be there, it's an inescapable truth.  

Where you reach for yours is up to you.  This is where I go on a daily basis. Now,  

this one might catch some of you by surprise  because you probably didn't expect this to be on  

my plate at least one time every single day. And  guess, what? It is for one very important reason,  

because I love it. I grew up an Italian kid in a  house with a grandfather who prepared the seven  

fishes on Christmas Eve. When did you think I was  not going to eat pasta the rest of my life?  

Even being lean, you can still eat pasta.  And that's the thing I want to get across  

to you guys. You have to have a respect for these  complex carbohydrates, but you can still eat them,  

or at least I believe you can, because I think  it's important fuel for your performance. And  

for me, it's worth my entire life. As long as I  remain active, I can eat these things. But again,  

I have to have a healthy respect. So how I do  it is with how I divide the portion of these  

on my plate. And I talked about that in my plate  division method video where I showed you that yes,  

that one third was occupied by the protein we  just talked about, but then one third of the  

remainder of the plate came in the form of  my complex or starchy carbohydrates. Again,  

allocating a certain amount of space because I  know that these foods can easily be overeaten.  

But you're never going to convince me that  these should be replaced entirely. I understand  

there's alternative methods for fueling your  body. I'm not an advocate of those. For me,  

carbohydrates will always be the source. So, pasta  was the yin to my diet. Then the yang is going to  

come in the form of the fibrous carbohydrates,  things like Bok Choy, Brussels Sprouts,  

cauliflower. But we can lump them into a  category called cruciferous vegetables.  

And it's one that I make sure that I have some  form of on my plate every single night.  

The reason for it is because I know the benefits  that they provide. Rhonda Patrick is somebody that  

I have a high respect for, and she goes into  great detail how the cruciferous vegetables  

have something called sulforaphane in them that  allow us to do a lot of interesting things. Not  

only do they provide amazing anti-inflammatory  benefits and again, for someone training hard,  

that's a win-win. But they also have the  ability to inhibit myostatin. And myostatin  

is something that will break down muscle in  your body or at least signal the breakdown of  

muscle. If you inhibit that, you have a better  opportunity to experience new muscle growth.  

Not to mention the sulforaphane itself is  a powerful antioxidant, which we again can  

always benefit from more of. The key is that you  don't forget to do it. We've all been told by mom,  

eating our green vegetables is important.  Well, now I have some more reasons to make  

sure that you do. Now don't be confused by the  shameless plug behind me of the best tasting  

protein on the market with, of course, an  industry leading 30 grams per serving.  

Now, the fact is this is one of the easiest  ways for you guys to get more protein in your  

diet on a daily basis. And it's through  the use of a protein shake. And yes,  

it's one of those body builder approach remnants  that I believe should still stick to this day.  

Because having a high-quality protein shake  is one of the easiest, most digestible,  

most convenient ways to get the additional  protein that will help you to meet your  

daily protein goals. For me, it's a staple of  what I do. Every single day when I leave work,  

the first thing I do when I get home is I  make a protein shake. Because for those of  

you that follow me on Instagram, you know that  I don't work out until very late at night. So,  

I don't have my dinner until after I'm done  training. That could be 11:00 or even 1130.  

So, I have my shake. And for me, of course,  I'm going to reach for Pro30G because it's our  

brand. And not because I don t like any other  brands. It's just that I know that I can vouch  

for this one because I put my damn name on the  bag. The fact is, it comes in both vegan and  

regular whey formulas. You have to find the one  that's right for you. Maybe it's not this one,  

but you should find a place in your daily  diet for a high-quality protein shake  

because it's going to help you immensely. And now, piggybacking off of that protein shake  

recommendation, I'm going to go with blueberries  every single day, literally. Because what I do  

is I take blueberries and I throw them into my  protein shake because I know the many benefits  

that blueberries provide. Not only are they  a powerful antioxidant, but they actually  

help in the gym, too. They help speed up muscle  recovery. And if you're going to train naturally,  

the most important thing you can do is try  to figure out a way to improve your body's  

ability to recover from your hard workouts. And  blueberries help here. They actually have been  

shown to decrease the amount of oxidative stress  and damage to human muscle progenitor cells.  

Basically, what that means is if you're trying  to add new muscle and you can get less damage to  

those new muscle cells, well, we're in business.  They're also very portable and they contain up  

to 25% of the daily recommendation for vitamin  C. But here's the one point that kind of sticks  

in my craw a little bit. When people say that  they don't eat blueberries or for that matter,  

many fruits, because it makes you fat. Guys,  there's only 0.8 calories in a single blueberry,  

which means you could eat 100 of them and it  will only cost you 80 calories. Believe me,  

eating blueberries never will make you fat.  So why don't you indulge because the many  

benefits here will far overshadow the reasons  why you're not eating them right now.  

And so if I'm going to share with  you the foods I eat on a daily basis,  

I couldn't make it through the entire  video without talking about my nuts.  

Jesse: Cut, cut, cut, cut, cut. What? And so in any video of me sharing the foods  

that I eat on a daily basis, I'm going to have to  talk about my walnuts, because walnuts have unique  

benefits, especially when compared to other nuts.  Number one, they have the highest concentration of  

Omega-3 fatty acids. And we know that omega three  fatty acids can help to control inflammation and  

speed up muscle repair and recovery. And just  like the Oomega-3 fatty acids found in fish,  

the same benefits can apply here to you in  terms of improving your blood lipid profiles and  

cholesterol levels. And I mentioned consolidating  those foods to make sure that I get all these in  

on a daily basis. This is where I put my walnuts  in my oatmeal every single day. Or it's where  

I kind of pair them up with that omega rich  fish that I talked about eating before.  

I know how important dietary fats are to me. I  spent the early part of my life avoiding fats  

because I read all the information that told us to  do that. I paid the price for that. I will never  

do that again, I have to make sure I have them  in my diet. This is a great way for you to do it,  

and it's an easy way to do it, too. And so, if pasta was my all-time favorite  

carbohydrate, well, this might be tied because  I love sweet potatoes. And maybe you could tell  

by the orange color of my hands. I eat  them a lot, every single day, but it's  

because I know the benefits of them. They're  a better form of carbohydrate for me. Again,  

they're lower on the glycemic index, they make me  feel good, they give me good energy to support my  

heart training. But most of all, I enjoy them.  I mean, I literally love sweet potatoes. To me,  

it's almost like a dessert. And again, when I  have that sweet tooth that will never go away.  

It's something I just sort of rely on to give me  some of that satisfaction throughout the day.  

Not only do they have 4 to 6 grams of fiber  per potato, but they have something called  

carotenoids. Basically, all the orange foods have  carotenoids. And they're free radical scavengers  

that can go out there and kind of break down the  cells that sort of advance or accelerate aging.  

So that's what makes me look young after all these  years. The fact is, guys, there's so many reasons  

why I love my sweet potatoes. And if you ever  try them and get into them yourself, I'm sure  

you'll have the same love affair that I do. This next one is another one of those green  

vegetables that I make sure I don't miss on a  daily basis, but it's not one of the cruciferous  

vegetables, it's asparagus. And you may know  someone who eats asparagus because you could smell  

them from a mile away, or at least if you walk  by the bathroom after they go to the bathroom,  

you can smell them from a few rooms away. But it's  got so much more benefits than just the ability to  

turn people away. It has the ability to create  a skin tightening effect. This is actually a  

food that bodybuilders rely on as almost nature's  diuretic to help them remove excess water weight.  

And it all starts with low levels of body fat,  because if you're sitting at 25 to 30% body fat,  

all the asparagus in the world probably  won't make a visible difference. But  

you'll still probably enjoy it because it's  a great tasting vegetable and it's one that  

I make sure I include every single day. So, this next one might trigger a few people  

because they're not a big fan of soy. And I  actually didn't think I was either, because if  

you believed everything you read up to this point,  you might have avoided it like the plague. But I  

don't anymore. And I eat it every single night  in the form of edamame. It provides 17 grams  

of protein per cup. It's the only vegetable that  provides all of nine essential amino acids. Now,  

a lot of people will avoid soy in any form  because they're worried about the testosterone  

lowering effects and the increases in estrogen.  But recent research has actually found that a  

lot of people are contesting whether or not  that's true. It's something I've eaten every  

single day and experienced zero estrogenic side  effects. So at least in my case, I'm going to  

continue eating it, what you do is up to you. I mentioned earlier the other orange foods. Well,  

my other orange food of choicethat is absolutely  something I eat every single day is canned  

pumpkin. And I put it in my oatmeal, as you've  probably seen in my pumpkin oatmeal recipe. But  

I could eat it just like this because I know how  powerful it is in terms of being a superfood. It  

has high levels of Vitamin A, But as I mentioned,  again, back with the sweet potatoes, you have to  

be careful about how much you're ingesting because  it could leave your skin a little tad orange.  

But again, as a powerful free radical scavenger  and anti-ager, it's something that I'm going to  

find a way to put into my diet every  single day. Another good point here,  

this is one of those lower calorie options when  it comes to the orange foods. Remember, sweet  

potatoes are going to be more calorically dense,  this not nearly as much. So, if you're looking  

for something that's going to be a little bit  light on calories and still give you the chance  

to have the orange foods every day, this is the  one you're going to want to reach for, too.  

If there's a food I've become a more  recent believer of it's been ginger and I  

incorporate it every single day and it's pickled  form. We're talking about almost zero calories,  

and I get to experience the benefits we know  it can provide in just about a pinch. But one  

of the best things that Ginger provides is a  blood sugar stabilization effect because it  

can increase insulin sensitivity. The other  thing it does is it can improve our ability  

to withstand hard workouts. In fact, there's  a recent study that showed it could decrease  

delayed onset muscle soreness by up to 25%. And  again, unlike some of the other foods we covered,  

the amount that you have to ingest is so  minimal, I feel like everyone can do it.  

Now maybe you don't like the taste of ginger,  but you can do it in so many different forms,  

this just happens to be the one that I choose. I  highly recommend it guys, and I make sure that I  

put it in my diet every single day. Wait, Jesse,  they're not supposed to see this one. Well, okay,  

listen, I'd be remiss if I didn't at least admit  to this, because this is also a part of my daily  

eating every single day. I put it on my oatmeal,  I put it on my regular yogurt, Greek yogurt, and I  

put it on my frozen yogurt at night. No, I'm not  scared of the calories here. The point is, it's  

another one of those things get keeps my sanity  and keeps me enjoying the foods that I eat.  

Speaking of that, guys, if you want to see my  whole day of how I put together all of these  

meals, you can check out my full day of  eating video here. I highly recommend it.  

A lot of people have asked me, Jeff, how and  what do you eat? that reveals everything in a  

nutshell. If you look at for a full program,  guys, and includes a meal plan, you can find  

it at Athleanx.com and it haven't done so  click Subscribe, turn on your Notifications  

so you never miss a video when we put one  out. All right, guys, see you soon.