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High Performance Foods

High Protein, Low cal, filling go-Tos

What’s the simplest, no-brainer way to eat healthy, even when delicious holiday treats are all around you? First, let me ask you this:

How many of the foods you eat in a week have you had more times than you can count?

Unless you’re a professional food critic or a host on Top Chef, you probably eat many of the same things day in and day out. Even if you go out to dinner somewhere new, your breakfast and lunch are likely to be routine.

So if you made your go-to foods a little healthier over time, that would start to stack up big. What does that mean exactly?

  • You swap a banana for breakfast with banana overnight oats
  • You swap a turkey wrap for lunch with turkey breast and veggies
  • You make your go-to foods higher in protein, lower in calories, and more filling overall

A little knowledge of the foods that help your muscles and metabolism without being super high in calories goes a long way.

I call these High Performance Foods. You don’t have to track everything all the time. Just eat more of these foods more often, and you can maintain your energy and a body you like, while still having special meals out.

calorie deficit without being hungry

High Performance Foods: Protein

Here is a list of 30 proteins arranged from highest protein to least protein. Per 100 calories you can see how many grams of protein each yields. Click the list to expand or hide.

  1. Chicken Breast: 22 grams of protein per 100 calories
  2. Tuna: 22 grams
  3. Egg Whites: 22 grams
  4. Turkey Breast: 20 grams
  5. Shrimp: 20 grams
  6. Cod: 20 grams
  7. Whey Protein: 20 grams
  8. Lean Beef: 18 grams
  9. Pork Loin: 17 grams
  10. Non-Fat Greek Yogurt: 15 grams
  11. Cottage Cheese: 14 grams
  12. Low-Fat Cottage Cheese: 12 grams
  13. Greek Yogurt: 10 grams
  14. Tofu: 10 grams
  15. Tempeh: 9 grams
  16. Edamame: 8 grams
  17. Lentils: 8 grams
  18. Chickpeas: 7 grams
  19. Black Beans: 7 grams
  20. Soy Milk: 6 grams
  21. Eggs: 6 grams
  22. Mozzarella Cheese: 6 grams
  23. Cheddar Cheese: 6 grams
  24. Peas: 6 grams
  25. Milk: 5 grams
  26. Almonds: 4 grams
  27. Peanut Butter: 4 grams
  28. Quinoa: 4 grams
  29. Whole Wheat Bread: 4 grams
  30. Sunflower Seeds: 3 grams

High Performance Veggies

Here is a list of 30 Vegetables arranged from least energy-dense to most energy-dense, with their respective calorie content for a 300-gram serving:

  1. Cucumber: 45 calories
  2. Lettuce: 45 calories
  3. Celery: 45 calories
  4. Radishes: 48 calories
  5. Zucchini: 51 calories
  6. Tomatoes: 54 calories
  7. Asparagus: 60 calories
  8. Mushrooms: 66 calories
  9. Bell Peppers: 69 calories
  10. Pumpkin: 69 calories
  11. Spinach: 69 calories
  12. Eggplant: 75 calories
  13. Cabbage: 75 calories
  14. Cauliflower: 75 calories
  15. Green Beans: 93 calories
  16. Fennel: 93 calories
  17. Broccoli: 93 calories
  18. Carrots: 123 calories
  19. Brussels Sprouts: 126 calories
  20. Beets: 129 calories
  21. Onions: 132 calories
  22. Kale: 147 calories
  23. Leeks: 180 calories
  24. Artichokes: 192 calories
  25. Potatoes: 231 calories
  26. Peas: 252 calories
  27. Sweet Potatoes: 258 calories
  28. Butternut Squash: 294 calories
  29. Corn: 297 calories
  30. Parsnips: 300 calories

High Performance Fruits

Here is a list of 20 fruits arranged from least energy-dense to most energy-dense, with their respective calorie content for a 200-gram serving:

  1. Watermelon: 60 calories
  2. Strawberries: 64 calories
  3. Cantaloupe: 68 calories
  4. Peach: 78 calories
  5. Papaya: 86 calories
  6. Plums: 92 calories
  7. Oranges: 94 calories
  8. Pineapple: 100 calories
  9. Raspberries: 104 calories
  10. Apples: 104 calories
  11. Blueberries: 114 calories
  12. Pears: 114 calories
  13. Mango: 120 calories
  14. Kiwi: 122 calories
  15. Cherries: 126 calories
  16. Grapes: 138 calories
  17. Figs: 148 calories
  18. Pomegranate: 166 calories
  19. Bananas: 178 calories
  20. Avocado: 320 calories

High Performance Starches

Here is a list of 15 starches, ordered from least energy-dense to most energy-dense, based on a consistent serving size of 200 grams:

  1. Zucchini noodles: 40 calories
  2. Spaghetti squash: 62 calories
  3. Acorn squash: 80 calories
  4. Butternut squash: 90 calories
  5. Oatmeal: 142 calories
  6. White potato: 154 calories
  7. Sweet potato: 172 calories
  8. Brown rice: 222 calories
  9. Couscous: 224 calories
  10. Quinoa: 240 calories
  11. Whole wheat pasta: 248 calories
  12. White rice: 260 calories
  13. Regular pasta: 262 calories
  14. Whole wheat bread: 494 calories
  15. White bread: 532 calories
calorie deficit without being hungry

Upgrade Your Common Foods

Now that you have an understanding of these lists and the heirarchy of foods to shop for, we can start to create our go to foods list (aka Common Foods List). This is what you will base 80% of your meals every week around. This will leave room for 20% of your meals to be indulgent and off your plan during the holidays. Start by taking the top 5-10 from each list and create my common food list to make my meals from on a regular basis. 

Proteins

Per 100 calories you can see how many grams of protein each yields

  1. Chicken Breast: 22 grams
  2. Tuna: 22 grams
  3. Egg Whites: 22 grams
  4. Turkey Breast: 20 grams
  5. Shrimp: 20 grams
  6. Whey Protein: 20 grams
  7. Lean Beef: 18 grams
  8. Pork Loin: 17 grams
  9. Non-Fat Greek Yogurt: 15 grams
  10. Low-Fat Cottage Cheese: 12 grams

Veggies

Per 300 grams you can see how many calories each one yields. You can eat more with fewer calories the higher up the list you go.

  1. Cucumber: 45 calories
  2. Lettuce: 45 calories
  3. Celery: 45 calories
  4. Radishes: 48 calories
  5. Zucchini: 51 calories
  6. Tomatoes: 54 calories
  7. Asparagus: 60 calories
  8. Mushrooms: 66 calories
  9. Bell Peppers: 69 calories
  10. Canned Pumpkin: 69 calories

Fruits

Per 200 grams you can see how many calories each one yields. You can eat more with fewer calories the higher up the list you go.

  1. Watermelon: 60 calories
  2. Strawberries: 64 calories
  3. Cantaloupe: 68 calories
  4. Peach: 78 calories
  5. Papaya: 86 calories
  6. Plums: 92 calories
  7. Oranges: 94 calories
  8. Pineapple: 100 calories
  9. Raspberries: 104 calories
  10. Apples: 104 calories

Starches

Per 200 grams you can see how many calories each one yields. You can eat more with fewer calories the higher up the list you go.

  1. Zucchini noodles: 40 calories
  2. Spaghetti squash: 62 calories
  3. Butternut squash: 90 calories
  4. Oatmeal: 142 calories
  5. White potato: 154 calories

Make it A Meal

Now that you have these lists you can create 5 ingredient meals quickly. These simple plates of food are going to fill you up without getting you a ton of calories. Lots of food, high nutrient density, tons of protein, and not the excess energy you don’t need.

By doing this, you can continue to build or retain your muscle this holiday season. Additionally, since you may overeat calories on the weekends and at family gatherings, you will be able to easily offset that extra energy with these meal foundations.

Below is a quick example of how to turn a list like this into meals with a few simple seasonings and just a little creativity. These 5 meals take at least one item from each of the categories above and help you construct a variety of meals that are high protein, low calorie, and pleasing to the senses.

  1. Chicken Breast with Zucchini and Watermelon Salsa
    • Protein: Chicken Breast
    • Vegetable: Zucchini (grilled or sautéed)
    • Fruit: Watermelon (chopped for a fresh salsa with cilantro, lime, and a touch of jalapeño)
    • Starch: Zucchini noodles
    • Seasoning: Garlic, black pepper, and a hint of chili powder

  2. Tuna and Tomato Stuffed Bell Peppers
    • Protein: Tuna (canned in water)
    • Vegetable: Tomatoes and Bell Peppers (bell peppers as the container for the mix)
    • Fruit: Oranges (zest and a bit of juice in the tuna mix)
    • Starch: Spaghetti squash (mixed with the tuna)
    • Seasoning: Basil, oregano, and a sprinkle of sea salt

  3. Shrimp and Asparagus Stir-Fry with Pineapple
    • Protein: Shrimp
    • Vegetable: Asparagus
    • Fruit: Pineapple (diced)
    • Starch: Acorn squash (cubed and roasted)
    • Seasoning: Soy sauce (low sodium), ginger, and garlic

  4. Lean Beef and Mushroom Skewers with Peach Chutney
    • Protein: Lean Beef (cubed for skewers)
    • Vegetable: Mushrooms
    • Fruit: Peach (grilled or made into a chutney)
    • Starch: Butternut squash (roasted cubes or mashed)
    • Seasoning: Rosemary, thyme, and black pepper
  5. Greek Yogurt and Raspberry Parfait with Oatmeal Crumble
    • Protein: Non-Fat Greek Yogurt
    • Vegetable: Cucumber (finely diced and mixed into the yogurt)
    • Fruit: Raspberries
    • Starch: Oatmeal (baked into a light crumble)
    • Seasoning: Cinnamon, nutmeg, and a drizzle of honey

Shop For Your Staples

It’s time to take action and stock your pantry and fridge for success.

Here is a shopping list of the top 6 ingredients from each of the lists above. This is built for a family of 4. Here is how I’m shopping for my family for the next few weeks to keep it super simple. I’ll save this list in my Instacart and repeat it each week, subbing out 1-2 items just for some variety.

Shopping List:

  1. Chicken Breast – Buy enough for multiple meals, considering different cooking methods (e.g., grilled, baked).
  2. Tuna – Canned or fresh, depending on preference.
  3. Egg Whites – Large carton of liquid egg whites or enough eggs to separate.
  4. Turkey Breast – Deli slices for sandwiches or a whole breast for roasting.
  5. Shrimp – Frozen or fresh, according to preference.
  6. Whey Protein – One large tub.
  7. Cucumber – Several cucumbers for salads and snacking.
  8. Lettuce – A mix of types for variety in salads.
  9. Celery – One or two bunches.
  10. Radishes – A bag or bunch for salads and garnishes.
  11. Zucchini – Several for side dishes or zucchini noodles.
  12. Tomatoes – Various types (cherry, Roma, etc.) for salads and cooking.
  13. Watermelon – One or two, depending on size.
  14. Strawberries – One or two large containers.
  15. Cantaloupe – One or two melons.
  16. Peaches or Plums if in season, or frozen berries and fruits work too
  17. Papaya – One or two, depending on size.
  18. Plums – A bag or two.
  19. Zucchini Noodles – Pre-made or several zucchinis to make your own.
  20. Spaghetti Squash – One or two, depending on size.
  21. Butternut Squash – One or two, depending on size.
  22. Oatmeal – A large container of rolled or steel-cut oats.
  23. White Potato – A bag for multiple uses (baked, mashed, etc.).

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