Top 20 Foods To Add To Your Diet (+30 Healthy Meal Ideas)
Time for a drinking game! Take a sip of your protein shake if you’ve heard a friend say:
“I’m serious this time. No more sugar for me. My 90 day cleanse starts now.”
“I’ve started doing Whole30. Processed foods are off limits. I’ve already lost 2.5 pounds!!”
The carnivore diet is a game changer. Just stop eating fruits and vegetables, and watch the magic unfold!
In the quest for better health, many focus on what to cut out of their diets. But what if the secret to lasting well-being lies not in subtraction, but in addition?
You got that right - I’m telling you to eat more. Even if your goal is to weigh less.
Imagine a journey where you enhance your health, energy, and body composition not by restricting yourself but by adding more of the good stuff. Today, we're shifting the focus from deprivation to abundance.
What should you add? You can’t go wrong prioritizing proteins, fruits, veggies, healthy fats, and minimally processed carbs. A good rule of thumb that my mentor always shared:
“If it grew on the earth, walked the earth, or swam in the sea, eat more of it.”
All whole foods contain unique and beneficial nutrients, but there are a few that punch above their weight in terms of nutrient density. Fitting more of these foods into your diet on a regular basis will make it easier to maintain a healthy body weight and support overall vitality.
Don’t worry - I won’t leave you hanging after sharing the list. After, I’ll give you THIRTY healthy recipes that contain one or more of these “superfoods.” You know I got you!
But first, let's delve into the top 20 foods you can add to your diet to elevate your health.
Top 20 Foods To Add To Your Diet
Salmon:
Why it's healthy: Rich in omega-3 fatty acids, salmon supports heart health by reducing inflammation and improving cholesterol levels. Additionally, it's a fantastic source of high-quality protein, promoting muscle growth and repair.
Try this: Grilled salmon with a zesty lemon and herb marinade for a flavorful and heart-healthy dinner.
Spinach:
Why it's healthy: Packed with vitamins A, C, and K, along with essential minerals like iron and calcium, spinach boosts your immune system, supports bone health, and contributes to overall vitality.
Try this: Incorporate fresh spinach into your morning omelet for a nutrient-packed and delicious breakfast.
Quinoa:
Why it's healthy: As a complete protein, quinoa contains all nine essential amino acids, making it an excellent choice for muscle repair and maintenance. High in fiber and essential nutrients, it also supports digestive health and provides long-lasting energy.
Try this: Quinoa salad with mixed vegetables for a satisfying and protein-rich lunch.
Greek Yogurt:
Why it's healthy: Beyond being a rich source of probiotics for gut health, Greek yogurt is high in protein, promoting muscle repair and maintaining a feeling of fullness.
Try this: Enjoy a parfait with Greek yogurt, mixed berries, and a sprinkle of granola for a tasty and gut-friendly snack.
Avocado:
Why it's healthy: Packed with monounsaturated fats, avocados support heart health, reduce bad cholesterol, and are beneficial for skin and hair.
Try this: Indulge in avocado toast with a poached egg for a nutrient-rich and satisfying breakfast.
Blueberries:
Why they're healthy: Rich in antioxidants called flavonoids, blueberries support cognitive function, reduce oxidative stress, and contribute to improved memory.
Try this: Blend blueberries into a smoothie for a refreshing and antioxidant-packed beverage.
Chicken Breast:
Why it's healthy: A lean protein source, chicken breast is essential for muscle development, repair, and overall metabolic function.
Try this: Grill chicken breast and pair it with a side of roasted vegetables for a satisfying and protein-packed dinner.
Sweet Potatoes:
Why they're healthy: Packed with vitamins A and C, fiber, and complex carbohydrates, sweet potatoes support digestive health, provide sustained energy, and contribute to overall immune function.
Try this: Bake sweet potato fries for a nutritious and delicious alternative to traditional fries.
Broccoli:
Why it's healthy: Loaded with vitamins C and K, as well as fiber and antioxidants, broccoli supports a robust immune system, bone health, and may contribute to cancer prevention.
Try this: Steam broccoli with a drizzle of olive oil and a pinch of salt for a simple and nutritious side dish.
Eggs:
Why they're healthy: A powerhouse of nutrients, eggs provide high-quality protein, essential vitamins, and minerals, supporting muscle maintenance, brain function, and overall well-being.
Try this: Enjoy scrambled eggs with spinach and feta for a quick and nutritious breakfast.
Oats:
Why they're healthy: High in soluble fiber, oats support digestive health, regulate blood sugar levels, and provide sustained energy throughout the day.
Try this: Create overnight oats with almond milk, topped with fresh fruit for a convenient and nutritious breakfast.
Almonds:
Why they're healthy: Packed with heart-healthy monounsaturated fats, almonds provide essential nutrients like vitamin E and magnesium, supporting cardiovascular health and overall well-being.
Try this: Grab a handful of almonds as a satisfying and nutrient-rich mid-afternoon snack.
Turkey:
Why it's healthy: A lean source of protein, turkey is crucial for muscle maintenance, repair, and overall metabolic function.
Try this: Enjoy turkey and vegetable skewers for a flavorful and protein-packed dinner.
Kale:
Why it's healthy: A nutritional powerhouse, kale is rich in vitamins A, K, and C, as well as antioxidants and fiber, promoting overall health and aiding in disease prevention.
Try this: Bake kale chips with olive oil and a sprinkle of parmesan for a crunchy and nutritious snack.
Oranges:
Why they're healthy: Bursting with vitamin C and fiber, oranges support immune function, skin health, and may aid in preventing chronic diseases.
Try this: Savor freshly squeezed orange juice for a refreshing and vitamin-packed beverage.
Pumpkin Seeds:
Why they're healthy: High in magnesium, zinc, and omega-3 fatty acids, pumpkin seeds support heart health, immune function, and may contribute to better sleep and mood regulation.
Try this: Sprinkle pumpkin seeds on a salad or enjoy them as a crunchy and nutritious snack.
Brussels Sprouts:
Why they're healthy: Packed with fiber, vitamins, and antioxidants, Brussels sprouts support digestive health, aid in detoxification, and contribute to overall well-being.
Try this: Roast Brussels sprouts with a balsamic glaze for a flavorful and nutrient-rich side dish
Black Beans:
Why they're healthy: High in protein, fiber, and essential nutrients, black beans support digestive health, provide lasting energy, and contribute to overall heart health.
Try this: Create a black bean and vegetable stir-fry for a quick and nutritious meal.
Tomatoes:
Why they're healthy: Rich in antioxidants, particularly lycopene, tomatoes support heart health, reduce inflammation, and may lower the risk of certain cancers.
Try this: Enjoy a Caprese salad with tomatoes, mozzarella, and fresh basil for a light and flavorful dish.
Extra Virgin Olive Oil:
Why it's healthy: Packed with monounsaturated fats and antioxidants, extra virgin olive oil supports heart health, reduces inflammation, and provides essential nutrients for overall well-being.
Try this: Drizzle extra virgin olive oil over salads or use it as a dip for whole-grain bread for a tasty and heart-healthy addition to your meals.
30 Nutritious Meals To Revitalize Your Diet (Ingredients + Prep Time Included!)
Grilled Salmon Salad:
Ingredients: Grilled salmon, mixed greens, cherry tomatoes, avocado slices.
How to make it: Toss together the grilled salmon, mixed greens, cherry tomatoes, and avocado slices. Drizzle with extra virgin olive oil. Prep Time: 20 minutes
Quinoa and Vegetable Stir-Fry:
Ingredients: Quinoa, black beans, broccoli, bell peppers, kale.
How to make it: Cook quinoa, then stir-fry with black beans, broccoli, bell peppers, and kale. Season to taste. Prep Time: 25 minutes
Greek Yogurt Parfait:
Ingredients: Greek yogurt, blueberries, almonds, honey.
How to make it: Layer Greek yogurt with fresh blueberries, almonds, and honey. Prep Time: 5 minutes
Avocado and Egg Breakfast Wrap:
Ingredients: Whole-grain wrap, avocado slices, scrambled eggs, spinach.
How to make it: Fill a whole-grain wrap with avocado, scrambled eggs, and spinach. Prep Time: 15 minutes
Chicken and Sweet Potato Bowl:
Ingredients: Grilled chicken breast, sweet potato fries, Brussels sprouts.
How to make it: Grill chicken, bake sweet potato fries, and roast Brussels sprouts. Prep Time: 30 minutes
Blueberry Oatmeal Smoothie:
Ingredients: Oats, almond milk, blueberries, Greek yogurt.
How to make it: Blend oats, almond milk, blueberries, and Greek yogurt. Prep Time: 10 minutes
Almond-Crusted Turkey Cutlets:
Ingredients: Turkey cutlets, almond meal, extra virgin olive oil, mixed greens.
How to make it: Coat turkey cutlets in almond meal, pan-fry with olive oil, and serve over mixed greens. Prep Time: 20 minutes
Kale and Quinoa Bowl:
Ingredients: Quinoa, kale, cherry tomatoes, extra virgin olive oil.
How to make it: Combine cooked quinoa, sautéed kale, and cherry tomatoes. Drizzle with extra virgin olive oil. Prep Time: 25 minutes
Orange Glazed Salmon:
Ingredients: Salmon fillets, oranges, honey, sweet potatoes.
How to make it: Glaze salmon with orange-honey mixture, then bake. Serve with roasted sweet potatoes. Prep Time: 30 minutes
Mediterranean Caprese Salad:
Ingredients: Tomatoes, mozzarella, basil, extra virgin olive oil.
How to make it: Combine tomatoes, mozzarella, and basil. Drizzle with extra virgin olive oil. Prep Time: 15 minutes
Spinach and Feta Omelet:
Ingredients: Eggs, spinach, feta cheese, cherry tomatoes.
How to make it: Whisk eggs, add spinach, feta, and cherry tomatoes. Cook as an omelet. Prep Time: 15 minutes
Quinoa and Black Bean Salad:
Ingredients: Quinoa, black beans, corn, red onion, cilantro.
How to make it: Mix cooked quinoa with black beans, corn, red onion, and cilantro. Prep Time: 20 minutes
Yogurt and Berry Smoothie Bowl:
Ingredients: Greek yogurt, mixed berries, granola.
How to make it: Blend Greek yogurt and berries, top with granola. Prep Time: 10 minutes
Baked Chicken with Sweet Potato Mash:
Ingredients: Chicken thighs, sweet potatoes, garlic, rosemary.
How to make it: Bake chicken thighs, mash sweet potatoes with garlic and rosemary. Prep Time: 40 minutes
Avocado and Chickpea Wrap:
Ingredients: Whole-grain wrap, avocado slices, chickpeas, cucumber.
How to make it: Fill a wrap with avocado, chickpeas, and cucumber. Prep Time: 15 minutes
Blueberry-Almond Overnight Oats:
Ingredients: Oats, almond milk, blueberries, almonds.
How to make it: Mix oats and almond milk, top with blueberries and almonds. Refrigerate overnight. Prep Time: 5 minutes (plus overnight soaking)
Turkey and Quinoa Stuffed Bell Peppers:
Ingredients: Ground turkey, quinoa, bell peppers, tomatoes.
How to make it: Cook ground turkey and quinoa, stuff into halved bell peppers, bake. Prep Time: 35 minutes
Kale and Chicken Caesar Salad:
Ingredients: Kale, grilled chicken, cherry tomatoes, parmesan cheese.
How to make it: Toss kale with grilled chicken, cherry tomatoes, and parmesan. Prep Time: 20 minutes
Olive Oil and Herb Marinated Shrimp:
Ingredients: Shrimp, extra virgin olive oil, garlic, herbs.
How to make it: Marinate shrimp in olive oil, garlic, and herbs, then sauté. Prep Time: 25 minutes
Tomato Basil Mozzarella Stuffed Chicken:
Ingredients: Chicken breasts, tomatoes, fresh basil, mozzarella.
How to make it: Stuff chicken with tomatoes, basil, and mozzarella, then bake. Prep Time: 30 minutes
Pumpkin Seed and Cranberry Quinoa Salad:
Ingredients: Quinoa, pumpkin seeds, dried cranberries, mixed greens.
How to make it: Mix cooked quinoa with pumpkin seeds, cranberries, and serve over mixed greens. Prep Time: 25 minutes
Cottage Cheese and Pineapple Smoothie:
Ingredients: Cottage cheese, pineapple, almond milk.
How to make it: Blend cottage cheese, pineapple, and almond milk for a protein-rich smoothie. Prep Time: 10 minutes
Brussels Sprouts and Walnut Stir-Fry:
Ingredients: Brussels sprouts, walnuts, soy sauce, garlic.
How to make it: Stir-fry Brussels sprouts and walnuts with soy sauce and garlic. Prep Time: 20 minutes
Black Bean and Corn Salsa Chicken Bowl:
Ingredients: Grilled chicken, black bean and corn salsa, brown rice.
How to make it: Top grilled chicken with black bean and corn salsa, serve over brown rice. Prep Time: 30 minutes
Mango and Spinach Salad with Chicken:
Ingredients: Grilled chicken, spinach, mango, red onion.
How to make it: Toss grilled chicken, spinach, mango, and red onion for a refreshing salad. Prep Time: 20 minutes
Olive Oil Drizzled Asparagus and Egg Toast:
Ingredients: Asparagus, whole-grain toast, poached egg.
How to make it: Roast asparagus, poach an egg, serve over whole-grain toast, and drizzle with olive oil. Prep Time: 15 minutes
Turkey and Spinach Stuffed Mushrooms:
Ingredients: Ground turkey, spinach, mushrooms, garlic.
How to make it: Cook ground turkey and spinach, stuff into mushrooms, bake. Prep Time: 25 minutes
Tomato and Basil Quinoa Stuffed Peppers:
Ingredients: Quinoa, tomatoes, fresh basil, bell peppers.
How to make it: Mix cooked quinoa with tomatoes and basil, stuff into halved bell peppers, bake. Prep Time: 30 minutes
Pesto and Tomato Mozzarella Chicken Skewers:
Ingredients: Chicken skewers, pesto, cherry tomatoes, mozzarella.
How to make it: Skewer chicken with cherry tomatoes and mozzarella, brush with pesto, and grill. Prep Time: 25 minutes
Ground Flaxseed and Berry Smoothie Bowl:
Ingredients: Ground flaxseed, mixed berries, yogurt.
How to make it: Blend ground flaxseed, mixed berries, and yogurt, and top with your favorite toppings for a wholesome smoothie bowl. Prep Time: 10 minutes
BAM, there you go!
These 30 diverse meals bring together the nutritional powerhouses from our list, providing a range of flavors and options for your daily meals.
Of course, adjust portion sizes and ingredients according to your preferences and calorie/protein goals.
The Bottom Line On Eating More Healthy Foods
Remember, the key to a healthier lifestyle lies in the joy of adding, not subtracting. By incorporating these nutrient-rich foods into your daily routine, you're not only enhancing your health but also embracing a sustainable approach to nutrition.
Small, consistent changes lead to lasting results, steering you away from crash diets and towards a balanced and fulfilling diet.
Last, if navigating the world of nutrition feels overwhelming, don't hesitate to reach out to me.
Shoot me a quick question or, if you’d like to take it to the next level, book a free game planning session with yours truly.
I'd love to help you kickstart a healthier 2024 with a personalized strategy for success.
Thanks for reading and please (I’m begging you) - if anyone tries to tell you that avoiding fruits and vegetables is the secret to good health, whip a banana at their torso and run far away.
P.S.
I’ll be taking next week off, so I’ll talk to you again early December.
In the meantime, I’ll be busy trying to figure out how many Mickey waffles I can eat without ruining the day of the person sitting in front of me on the Tower of Terror.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can sign up for a free chat with me here. Best case, you change your life. Worst case, we draw up a road map to get you to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
Have a wonderful week,
John