Eat mostly from this list and the rest takes care of itself
You don't need a "clean food" religion. You need a default rotation of foods that make hitting your macros easy. Build 80–90% of your intake from these, leave room for the food you love, and you're set.
Lean proteins (build the plate around these)
- Chicken breast & thigh
- Lean ground beef (90/10) or turkey
- Eggs & egg whites
- Greek yogurt (plain, high-protein)
- Cottage cheese
- White fish (cod, tilapia) & salmon
- Canned tuna
- Shrimp
- Whey or plant protein powder
- Tofu, tempeh, edamame
Smart carbs (fuel your training)
- Rice (white or brown)
- Potatoes & sweet potatoes
- Oats
- Whole-grain bread & pasta
- Quinoa
- Beans & lentils
- Fruit (berries, banana, apple, orange)
- Honey (great around workouts)
Literal leanmax meals
- Air-fried or grilled chicken tenders + jasmine rice + cucumber + low-cal sauce.
- Lean beef bowl: 90/10 ground beef, white rice, salsa, lettuce, Greek-yogurt sauce.
- Eggs/egg whites + oats + berries when you need a fast morning.
- Salmon or white fish + potatoes + asparagus when you want the cleaner skin/glow lane.
- Greek yogurt + whey + banana when you need protein without cooking.
The food should be simple enough that you can repeat it while cutting and still enjoy the process.
Healthy fats (set your floor, don't overdo)
- Olive oil & avocado oil
- Avocado
- Nuts & nut butters (portion these — calorie dense)
- Whole eggs (count toward protein too)
- Fatty fish (salmon, mackerel)
- Dark chocolate (85%+ for a treat)
Volume vegetables (eat freely)
These are nearly free calorically and fill you up — clutch when cutting:
- Spinach, kale, mixed greens
- Broccoli, cauliflower
- Bell peppers
- Cucumber, zucchini
- Tomatoes
- Asparagus, green beans
- Mushrooms
- Carrots
When you're hungry on a cut, add vegetables before you add anything else. They take up stomach space for almost no calories.
Anti-inflammation swaps (for energy, skin, and the lean look)
These aren't magic, but stacked over months they help your skin, digestion, and how lean your face looks (more in Module 10):
| Swap this | For this | Why |
|---|---|---|
| Sugary cereal | Oats + berries | Steadier energy, more fiber |
| Soda / energy drinks | Water, sparkling water, black coffee | Cuts liquid calories & sugar spikes |
| Fried fast food | Grilled chicken + rice | Less inflammatory oil, more protein |
| Vegetable/seed-oil heavy snacks | Nuts, fruit, Greek yogurt | Better fats, more satiety |
| Processed deli meat daily | Fresh-cooked chicken/beef | Less sodium bloat (Module 5) |
The "clean plate" visual — no scale required
When you can't track, build every plate like this:
- ½ plate volume vegetables
- ¼ plate lean protein (palm-to-hand sized portion)
- ¼ plate smart carbs (a cupped handful)
- A thumb of healthy fat
Get this picture in your head and you can eat well anywhere — dining hall, restaurant, home — without an app open.