17 Foods for a Lean and Healthy Body

When it comes to being lean and staying healthy, nutrition plays a crucial role. In this article, we will explore 17 foods that can help you achieve your fitness goals and maintain a lean physique. These foods have been carefully selected by Jeff Cavaliere, a renowned fitness expert, and are his personal choices. While your preferences may differ, incorporating these foods into your diet can provide numerous benefits.

Egg Whites

Egg whites are an excellent source of protein and a staple in Jeff's daily diet. They provide 24 grams of protein for six egg whites and are a great way to start your day.


Oatmeal is a complex carbohydrate that provides sustained energy throughout the day. Jeff recommends opting for plain old-fashioned slow-cooked oats instead of sugar-laden packets. This will help stabilize your blood sugar levels and provide essential nutrients.

Skim Milk

Skim milk is Jeff's choice for a protein boost throughout the day. It contains fewer calories and less fat compared to whole milk. Additionally, fortified skim milk provides extra vitamin D, which is beneficial, especially during the winter months.


Cinnamon not only adds flavor to your meals but also has blood sugar stabilizing capabilities. Jeff recommends using Ceylon cinnamon, which is a healthier option compared to Cassia cinnamon.

Greek Yogurt

Greek yogurt is a protein-rich food that provides probiotics for digestive health. Jeff suggests adding chia seeds or pumpkin seeds to make it a complete protein.

Frozen Yogurt

If you have a sweet tooth, frozen yogurt can be a healthier alternative to ice cream. Jeff enjoys a serving of frozen yogurt with whipped cream every night after dinner. Finding a lower-calorie option that satisfies your cravings can help you stay on track with your fitness goals.

Lean Protein

Lean protein sources like chicken, fish, and beef are essential for muscle growth and repair. Jeff emphasizes the importance of enhancing the flavor of these proteins to make them enjoyable to eat.


Contrary to popular belief, pasta can be part of a healthy diet, especially when consumed in moderation. Jeff believes that complex carbohydrates like pasta provide necessary fuel for performance and muscle gains.

Cruciferous Vegetables

Cruciferous vegetables like Bok Choy, Brussels Sprouts, and cauliflower offer numerous health benefits. They are rich in antioxidants, anti-inflammatory compounds, and can inhibit myostatin, a protein that breaks down muscle.

Protein Shake

A high-quality protein shake is an easy and convenient way to meet your daily protein goals. Jeff recommends consuming a protein shake after workouts for optimal muscle recovery. His preferred brand is Pro30G, which offers both vegan and regular whey formulas.


Blueberries are a powerful antioxidant that aids in muscle recovery. They can decrease oxidative stress and damage to muscle cells. Incorporating blueberries into your diet can provide numerous health benefits without adding many calories.


Walnuts are an excellent source of Omega-3 fatty acids, which can control inflammation and promote muscle repair. They can be added to oatmeal or paired with omega-rich fish for a nutritious meal.

Sweet Potatoes

Sweet potatoes are a healthier alternative to regular potatoes and provide sustained energy. They are lower on the glycemic index and contain carotenoids, which have anti-inflammatory and antioxidant properties.


Asparagus is known for its diuretic properties and can help with water weight reduction. It also provides a skin tightening effect and is a great source of vitamins and minerals.


Edamame is a soy-based food that is rich in protein and essential amino acids. Recent research suggests that soy consumption may not have the negative effects previously believed. Jeff incorporates edamame into his diet for its protein content.

Canned Pumpkin

Canned pumpkin is a superfood that is rich in Vitamin A and antioxidants. It is low in calories and can be added to various dishes for added nutrition.


Ginger provides numerous health benefits, including blood sugar stabilization and improved workout performance. Jeff includes pickled ginger in his daily diet for its positive effects on insulin sensitivity and muscle recovery.


Incorporating these 17 foods into your daily diet can help you achieve a lean and healthy body. While individual preferences may vary, these foods offer numerous benefits, including muscle growth, improved digestion, and enhanced recovery. Remember to tailor your diet to your specific goals and consult a healthcare professional before making any significant changes to your eating habits.

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