Wise Eats Approved Foods / Grocery List

Here is a complete list of Wise Eats approved nutrition. It is broken into categories based on the three dietary macronutrients: Protein, Fat, and Carbohydrate. Any items outside this list should be consumed with discretion. There are other healthy foods that are not mentioned, but these are the ones we use on a regular basis and consider to be ideal for a healthy, varied diet. If it’s on this list, it’s definitely a wise choice! Constructing your diet based on these real foods will help you lose weight, build muscle, increase energy, fight depression, prevent disease, and feel amazing.

If there is a food you believe should be added or removed from this page, please post a comment below or contact us.

Carbohydrates (40-50% of Daily Calories) – Complex, Slower Digesting – Ideal for Normal Meals & Workout Fuel

  • Grains – Oat Bran, Steel Cut Oats, Buckwheat, Quinoa, Amaranth, Millet, Barley, Spelt
  • Beans – Garbanzo, Black, Kidney, Pinto, Red, Fava, Lima, Hummus
  • Sweet Potato
  • Brown Rice, White Jasmine Rice, Wild Rice
  • Pasta Variations – Quinoa Flour Pasta, Red Lentil Pasta, Other Gluten-Free Pastas
  • Ezekiel Bread, Dave’s Bread
  • Green Vegetables – Spinach, Kale, Asparagus, Broccoli, Zucchini, Brussel Sprouts, Celery, Collard Greens, Cucumber, Wheat Grass, Barley Grass, Green Beans, Parsley, Snow Peas, Peas
  • Other Veggies – Bell Peppers, Tomato, Onion, Beets, Carrots, Cauliflower, Eggplant, Mushrooms, Olives, Radishes, Water Chestnuts, Artichokes, Squash, Pumpkin, Cabbage (Sauerkraut), Heart Palms, Salsa
  • Sea Vegetables – Dulse, Kelp
  • Flour – Tapioca Flour, Coconut Flour, Almond Flour, Pamela’s Baking Mix, Kodak Pancake Mix

Carbohydrates – Fast Digesting – Ideal with Protein for Pre/Post Workout

  • Coconut Water
  • Rice Milk
  • Fruit – Blueberries, Strawberries, Raspberries, Blackberries, Acai, Goji, Cherries, Lemon, Lime, Pears, Apples, Oranges, Mangoes, Bananas, Pineapple, Melon, Grapes, Kiwi, Peaches
  • Dried Fruit – Goji, Mulberries, Raisins, Cranberries, Dates, Apricots

Protein (30-40% of Daily Calories)

  • Greek Yogurt, Goat’s Milk Yogurt
  • Cottage Cheese
  • Eggs (Organic, Cage-Free), Egg Whites
  • Chicken Breast
  • Ground Turkey
  • Grass Fed/Organic Beef
  • Venison or Other Wild Game
  • Fish (Wild Caught) – Tuna, Sardines, Salmon, Cod, Flounder, Tilapia
  • Protein Powder (Hormone/Antibiotic-Free, Organic, Grass Fed, Naturally Sweetened) – Whey Isolate, Casein, Hemp Protein, Egg Protein
  • Bone Broth – Beef, Turkey, Chicken

Fat (20-25% of Daily Calories)

  • Cooking Oils – Coconut Oil, Avocado Oil, Grass Fed Butter, Ghee, Grapeseed Oil, Olive Oil, Peanut Oil
  • Non-Cooking Oils (Salads, Smoothies) – Extra Virgin Olive Oil, Hemp Oil, Flax Seed Oil, Walnut Oil
  • Avocado, Guacamole
  • Nuts (Raw) – Almond, Cashew, Walnut, Pistachios, Pumpkin Seeds, Hazelnuts, Pecans, Macadamia, Brazil Nuts, Pine Nuts, Unsweetened Coconut
  • Nut Butter – Almond Butter, Peanut Butter, Cashew Butter, Sunflower Seed Butter
  • Hemp Seed, Chia Seed, Flax Seed
  • Cheese (Organic and/or Grass Fed) – Feta Cheese, Goat Cheese, Cottage Cheese, Ricotta, Pecorino Romano, Vegan Cheese

Drinks

  • Purified Water (Reverse Osmosis, Spring Water, Berkey Filtered)
  • Natural Sparkling Water – No Carbonation Added (Pellegrino)
  • Lemon Water
  • Coconut Water
  • Green Tea
  • Herbal Teas (Unsweetened, Organic)
  • Raw Vegetable Juice
  • Organic Black Coffee
  • Kefir
  • Kombucha
  • Milk Alternatives – Almond Milk, Rice Milk, Coconut Milk, Cashew Milk, Goat Milk

Flavor Enhancers, Electrolytes, Other Nutrients & Minerals

  • Sea Salt
  • Liquid Aminos, Coconut Aminos
  • Mustard
  • Hot Sauce
  • Balsamic Vinegar, Apple Cider Vinegar
  • Mixed Seasonings & Spices (Basil, Thyme, Parsley, Cumin, Garlic, Ginger, Turmeric, etc)          
  • Natural Sweeteners – Stevia, Xylitol
  • Sugar Sweeteners – Raw Honey, Agave, Maple Syrup
  • Vanilla Extract, Almond Extract, Peppermint Extract
  • Peanut Butter Powder

“Super Foods” (Provide Balanced Nutrition, Vitamins, Energy)

  • Cacao Powder, Cacao Nibs, Maca, Carob
  • Moringa Powder
  • Green Superfood Powder (Spirulina, Chlorella, Wheat Grass, etc.)
  • Camu Powder

Supplements (For Optimization Only, Not Required in Diet)

  • Grass Fed Whey Protein Isolate (Hormone Free, Naturally Sweetened)
  • Grass Fed Casein Protein (Hormone Free, Naturally Sweetened)
  • Hemp Protein Powder
  • Egg Protein Powder
  • BCAAs (Fasted workouts)
  • Fish Oil
  • Multivitamin
  • Creatine Monohydrate
  • Caffeine
  • MSM Powder
  • Magnesium
  • Vitamin D
  • Probiotics
  • Green Superfood Powder with Spirulina, Chlorella, etc.
  • Collagen, Colostrum

Tips:

  • Watch your ingredient lists – Eat only real food!
  • Be careful of hidden sugars, artificial flavors, additives, and other harmful chemicals
  • Avoid added sugars and refined vegetable oils
  • Avoid processed foods, convenience foods, and fast foods
  • Buy organic, cage-free, grass-fed whenever possible
  • Get as close to the original source as possible (Farm, Butcher, Minimally Processed, Raw)
  • Supplements are only necessary in order to complement a diet rich in healthy foods or if you are deficient. Strive to get the majority of your nutrients from whole food sources (Fish oil from fish, protein from meat/vegetables, vitamins from vegetables, etc.). Supplements can also help take your fitness game to the next level. Choose wisely!

Where to Shop

  • Grocery Stores/Markets
  • Farmer’s Markets
  • Amish Markets
  • Costco
  • Trader Joe’s
  • Amazon.com
  • ThriveMarket.com

Sample Meal Plan #1 (Recipes Available Here)

  1. Breakfast: Razor’s Edge Scramble and Energy Bowl
  2. Pre-Workout: Whey Isolate with Coconut Water
  3. Post-Workout: Whey Isolate with Coconut Water
  4. Lunch: Sautéed Vegetables with Chicken, Quinoa, Spices
  5. Dinner: Chokeslam Chicken Salad
  6. Pre-Bed Snack: Blueberry Yogurt Bowl

Sample Meal Plan #2

  1. Breakfast: False Finish Fried Eggs, Filthy French Toast
  2. Pre-Workout: Whey Isolate with Rice Milk
  3. Post-Workout: Whey Isolate with Blueberries & Rice Milk
  4. Lunch: Sauteed Vegetables with Salmon and Quinoa
  5. Dinner: Chokeslam Chicken Salad
  6. Pre-Bed Snack: Almond Butter & Apple

Sample Meal Plan #3

  1. Breakfast: Sidewalk Slam Smoothie
  2. Pre-Workout: Whey Isolate with Rice Milk
  3. Post-Workout: Whey Isolate with Banana & Rice Milk
  4. Lunch: Salmon with Veggies and Sweet Potato
  5. Dinner: Chicken Wise Rice
  6. Pre-Bed Snack: Casein Protein w/ Almond Milk

A Note on Calories & Macronutrients

Calorie and macronutrient requirements vary depending on the individual, body type, and activity level. In general, your daily calorie intake should be broken up into 40-50% Carb, 30-40% Protein, and 20-25% Fat. These numbers can be manipulated to your own specific needs based on your goals. For instance, the ketogenic diet utilizes a high fat, low carb approach. A normal diet focused on weight loss should include high quality protein with each meal (about 40% of total daily calorie intake). For someone who is working out vigorously on a regular basis, a higher carbohydrate intake is recommended. Identify your goals, determine your caloric needs, fulfill your dietary requirements, and you are destined for success.

To calculate your daily caloric and macronutrient requirements, visit:
https://www.muscleforlife.com/macronutrient-calculator  

A balanced diet rich in whole foods and low on heavily processed foods will promote healthy weight, muscle growth, high energy levels, strong immune system, and longevity. Take control of your life today by getting these high-quality nutrients in your life!

Wise Eats Approved Foods/Grocery List
http://www.wise-eats.com/approvedfoods

Complete List of Recipes
http://www.wise-eats.com/recipes

12 Lessons Learned from 90lb Weight Loss – Full Article
http://www.wise-eats.com/weightlosslessons

The Following Announcement Complete Episode Guide
http://www.tfashow.com

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Always Workin’ Water


Drink Your Way to Better Health with the Always Workin’ Water

Hydration is one of the most important elements of overall health and fitness. Every day when I wake up, drinking high quality water is my first priority of the day. It fires up your metabolism, flushes out toxins, fuels your brain, and reduces appetite. Only after I fully hydrate will I start to work, check my phone, e-mail, text, etc. Take your hydration to the next level with Wise Eats “Always Workin’” Water. Your drinking water will never be the same again!

Ingredients

  • Filtered Water
  • MSM Powder
  • Fresh Lemon
  • Himalayan Sea Salt
  • Optional: Condensed Greens Powder

Health Benefits/Tips

  • Drinking more water is going to help you lose weight, improve energy levels, fuel your muscles, aid digestion, and improve your mood.
  • MSM powder helps detoxify the body, improves flexibility, healing, energy, and promotes skin health.
  • Lemon juice adds a little flavor and Vitamin C.
  • Greens powder provides energy, detoxifies your body, aids digestion, and supports immune system.
  • Himalayan sea salt provides trace minerals that detoxify the body and help balance blood sugar. Adding minerals will help your body absorb the water and keep you more hydrated.
  • Be sure to drink purified water. Reverse osmosis water or a Berkey home filtration unit is what we use.
  • How much water should you drink? More than you’re drinking now! Personally, I drink a gallon or more per day.

I used to drink at least full liter of pop per day. If I can drop the pop and start making wise choices, you can too!

Make hydration part of your daily routine, and you will be amazed at the results. Next time you’re in the kitchen, make a wise decision.