Need help with starting your diet? Not sure what to buy when in stores? Tired of eating the same foods? To help you through that process we have created a quick start grocery list.

Getting a variety of foods through the day/week is key for reaching optimal results. All meals should be compromised of a source of protein, carbs – vegetables (or starches post work out) and good fats. These three elements provide your body with the nutrients needed to refuel the cells, thereby assisting the function of your metabolism.

Assuring that these 3 elements are consistently present in every meal that you consume, you will notice a difference in energy and body composition.


  • Lean red meat (grass-fed preferred)
  • Salmon (wild caught preferred)
  • Eggs (omega-3 and cage free)
  • Chicken/Turkey (hormone-free)
  • Protein supplements (whey or plant based)Protein-foods-770x472

Wondering how you’ll eat these proteins for breakfast? Here’s a quick article by Charles Poliquin that briefly explains why meat and nuts are crucial for your first meal of the day.


  • Kale
  • Tomatoes
  • Borocoli
  • Eggplant
  • Green Beans
  • Onionsvegetable


  • Mixed Berries (raspberry, blueberry, blackberry)
  • Oranges
  • Lemon, Lime
  • Grapes
  • Pears


Other Carbohydrates

  • Quinoa
  • Kamut noodles
  • Sweet Potatoes
  • Legumes (black beans, lentils, chickpeas, etc.)




close up of dried legumes and cereals







Good Fats

  • Raw unslated nuts (pecans, walnuts, almonds, brazil nuts, cashews, pistachios, etc.)
  • Avocados
  • Nut oils (Macadamia, Hazel Nut, etc.)
  • Fish oil
  • Flaxseed (milled)
  • Olive oil
  • Coconut oil

avocado and nuts


  • Green Tea
  • Organic Coffee


Stay tuned for more tips on improving your body composition!





Chris Latham, Accomplished Power-lifter and Fitness Model

 Biosignature Practitioner






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