Master food list

Achieving a Fat-To-Muscle Transition

  1. Key Points
  2. Master Food List
  3. Free Foods
  4. Beverages

Master foods choice

This list should be used to make the best choices from each food category. You may substitute freely within each category any time you need a change of pace, add variety to meals. For instance, if your diet calls for a 6 oz. sweet potato and you just can’t eat one more sweet potato, you may substitute a cup of black beans. If you’re tired of having an apple with meal #2, eat 4 or 5 strawberries. This is your personal food guide.


Chicken Breast: Fresh or frozen bagged, boneless, skinless chicken breast, bagged chicken breast tenderloins or ground white chicken breast are great lean meat choices. Rotisseried or baked whole chickens (breast meat only, skin removed) can also be found pre-cooked in most grocery stores for under $5 per chicken. This is a convenient and easy way to get in your protein without having to cook it yourself.

Fish: Canned or packets of tuna or salmon make eating protein a snap. Fresh or frozen tuna, salmon, cod, tilapia or snapper are great fish choices too.

Turkey:Ground turkey breast (90% lean or leaner) tastes terrific and is a nice change of pace from your every day chicken or beef.

Beef: Ground beef (90% or leaner), filet, sirloin steak, round and flank are the leanest cuts of beef.


Asparagus, green beans, lettuce (all varieties), spinach, cauliflower, celery, cucumbers, onions, peppers (all varieties), squash (summer varieties only) and tomatoes


Apples, strawberries, cantaloupe, grapefruit, oranges, fresh peaches, raspberries, blueberries, pears, pineapple and bananas (limited)


Brown rice, sweet potatoes or yams, red potatoes, white potatoes, oatmeal cream of rice, beans (black, lima and kidney).


Cashew butter, almond butter, peanut butter, heavy whipping cream, flaxseed oil, olive oil, safflower oil, Paul Newman’s oil & vinegar dressing, EFA Gold, almonds and walnuts

Free Foods

Substitutes with little or no calories

Vinegar, lemon juice, lime juice, mustard, garlic, mushrooms, onions, scallions, lettuce, cucumber, citrus peels, chili peppers, dry seasonings, salt, pepper, sugar-free gum and sugar-free Jell-O


Diet sodas, coffee, water, sparkling water, and tea

Updated extended food-list

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