Many girls don't know what to eat in a healthy diet or how to turn their lives into healthy ones, so I'll tell you about some products that can help you in your new healthy life, and you'll see that healthy life isn't just grilled food and salad.
First: Carbs
1- Brown rice (a medium cup of cooked brown rice has 246 calories)
2- Whole grain wheat toast (60 calories)
3- Oat toast (74 calories)
4- Instant oats (100 grams of oats has 265 calories)
5- Whole wheat corn flakes (one cup has 100 calories)
6- Baked goods made with oat flour
7- Oat pasta (every 100 grams has 361 calories)
8- Quinoa bread (a medium loaf has 120 calories)
9- Muesli
10- Bulgur (every 100 grams has 342 calories)
Second: fats
1- Avocado (Every 100 grams has 160 calories)
2- Peanuts (Every 100 grams has 567 calories
3- Nuts (almonds, walnuts, coconut, pistachios, and walnuts)
4- Coconut oil (Every 100 grams has 862 calories)
5- Natural butter
6- Olive oil (Every 100 grams has 884 calories)
7- Flax seeds (Every 100 grams has 533 calories)
8- Pumpkin seeds (Every 100 grams has 446 calories)
9- Sesame seeds (100 grams have 572 calories)
10- Peanut butter (100 grams has 588 calories)
11- Almond butter (100 grams has 613 calories)
Third: Vegetables and fruits
1- Carrots (100 grams have 41 calories)
2- Lettuce (100 grams has 13 calories)
3- Peppers (100 grams have 39 calories)
4- Watermelon (100 grams has 30 calories)
5- Tomato (100 grams contains 25 calories)
6- Pear (100 grams contains 57 calories)
7- Strawberry (100 grams contains 32 calories)
8- Orange (100 grams contains 60 calories)
9- Kiwi (100 grams contains 60 calories)
10- Cucumber (100 grams contains 16 calories)
All vegetables are healthy. It's good to eat them as snacks or with meals. Just make sure to count their calories.
Fourth: Protein
1- Chicken breast (100 grams has 160 calories)
2- Fish
3- Lean red meat (100 grams has 146 calories)
4- Chickpeas (100 grams has 364 calories)
5- Chia seeds (100 grams has 486 calories)
6- Eggs (100 grams has 155 calories)
7- Tuna fish (100 grams has 129 calories)
8- Lentils (100 grams has 116 calories)
9- Broccoli (100 grams has 40 calories)
10- Dairy products
11- Mushrooms (100 grams has 22 calories)
12- Turkey (100 grams has 155 calories)
13- Beef burger
Fifth: Dairy products
1- Soy milk (100 grams has 54 calories)
2- Coconut milk (100 grams has 229 calories)
3- Fat-free yogurt (100 grams has 85 calories)
4- Greek yogurt (100 grams has 105 calories)
5- Cottage cheese (100 grams has 98 calories)
6- Cheddar cheese (100 grams has 408 calories)
7- Low-salt cheese
8- Low-fat ice cream
Sixth: Legumes
1- Fava beans (100 grams has 215 calories)
2- Green beans (Every 100 grams has 30 calories)
3- Red beans (Every 100 grams has 127 calories)
4- Peas (Every 100 grams has 85 calories)
5- Lentils
6- Lupine (Every 100 grams has 100 calories)
7- Lupins (Every 100 grams has 371 calories)
9- Corn (Every 100 grams has 100 calories)
Seventh: Drinks
Most canned juices have a lot of sugar and preservatives, so Fitness Garage trainers always recommend making juices at home to make sure there's no added sugar. But there are some quick options if you need something fast and didn't bring a substitute from home, like:
1- A small bottle of milk and any piece of fruit / a bit of nuts / 3 dates.
