I lost 35 pounds and cut my body fat percentage in half 4 years ago. Here are 13 foods I always buy to maintain my fat loss and fuel my fitness, nutritionist approved.

• Four years ago I cut my body fat percentage in half and have maintained my fat loss ever since.
• My diet varies but there are staples that I always buy, like sourdough bread and broccoli.
• I include all food groups, including high-protein foods, and adjust portion sizes based on my goal.

Four years ago, I cut my body fat percentage almost in half and lost 35 pounds, and I have stayed around the same body composition since.

Strength training, walking and eating a high protein diet have helped me maintain my fat loss and build more muscle over the years, and certain foods have become staples in my shopping cart.

I know that no inherently fattening foodsand so if and when my weight fluctuates a little bit and I want to lose a couple of pounds of fat, I just adjust my portion sizes instead of cutting out any food group.

However, I always keep my protein intake high as it helps your muscles recover from workouts, it’s satiating so it keeps you full and helps you retain muscle while losing fat in no time. calorie deficit.

My diet is not “perfect”, I follow it the 80/20 principle of trying to choose nutritious foods 80% of the time and eating whatever you want the rest of the time, including donuts, pizza, and cookies.

I have many basic high protein recipes and meals for breakfast, food, Dinner, dessertsY appetizers I cook and eat all the time.

Whether I’m trying to build muscle, maintain my weight, or lose fat, these are 13 foods I always have in my kitchen.

1. Greek yogurt

I eat so much fat-free Greek yogurt (or other naturally high-protein dairy products like Icelandic skyr or British kerned yogurt) which has become something of a running joke in my family.

I love the thick, creamy texture, tangy flavor, and its versatility – not only do I use it in smoothies, overnight oats, and eat it with honey, fruit, and granola, but I sometimes substitute it for sour cream in savory dishes. It’s packed with protein and allows you to eat a high volume of food while keeping calories low.

“Greek yogurt is an excellent source of protein, and once you choose a variety with no added sugar, it’s low in sugar and will keep you full and satisfied,” High Performance Nutritionist. Daniel Davey he told Insider. “Great to add to fruit as a balanced snack.”

2. oatmeal

I eat oatmeal in some form most mornings, either as protein oats, overnight oats, or baked oats. I also sometimes use them in pancakes and baked goods like flapjacks or banana bread.

“Oatmeal contains both soluble and insoluble fiber which is vital for a healthy digestive system,” said Davey. “Oatmeal is a slow-digesting carbohydrate food that will keep you feeling full for longer.”

3. Bananas

I love bananas, whether sliced ​​over peanut butter on a bun or toast, mashed into oatmeal, baked in the oven with a chocolate filling, or frozen then blended into creamy smoothies.

“Bananas are a great source of energy before or after exercise, great for smoothies and adding to toast as a recovery snack,” said Davey. “They also contain potassium, which is an essential mineral for nerve function, which regulates blood pressure and heart rate.”

4. Chicken breasts

Some people find chicken boring, but when it’s cooked right, I think it’s delicious. I use chicken in fajitas, curries, sandwiches, casseroles, and more.

“Chicken breasts are high in protein, which helps the body grow and repair itself, so it’s particularly beneficial in meals after intense exercise,” Davey said.

5. Ground turkey

Turkey is a leaner alternative to beef and delicious in its own right. I like to cook mine with Mexican spices or make chili and serve it with rice and vegetables.

“Ground turkey is low in carbs and high in protein, perfect for hitting protein goals or mixing up your protein sources,” Davey said.

6. broccoli

Broccoli is one of my favorite vegetables and I add it to most meals (I agree, it’s weird). It’s also relatively high in protein for a green vegetable, providing four grams per 100-gram serving.

“Broccoli contains vitamin C, which is good for the immune system,” Davey said. “It helps the body produce specialized immune cells to fight infection.”

7. Eggs

I love scrambled eggs, omelettes, and frittatas, and I often add cheese and vegetables for extra flavor and nutrients. Cheesy scrambled eggs with avocado topped sourdough toast is one of my go-to lunch staples.

“Eggs are a source of protein and also vitamin D, which is needed to absorb calcium for strong bones and teeth,” Davey said.

8. Sourdough bread

Whether it’s under avocado and eggs, toasted and topped with peanut butter and banana, or holding a chicken sandwich, I love the taste of sourdough and the fact that it’s good for my gut too.

“Sourdough bread is a great source of energy and can also support a healthy gut due to the presence of lactic acid, which is used in the bread-making process,” said Davey.

9. cheddar cheese

Cheddar cheese is delicious over a bowl of Mexican spiced chicken and vegetables, in scrambled eggs or in a tortilla, melted over a baked potato with baked beans, or mixed with pasta. If I’m trying to eat in a calorie deficit, I watch my portion size or buy a reduced-fat version.

“Cheddar cheese is a good source of protein and a rich source of calcium, an essential mineral for healthy bones and muscle contraction,” said Davey.

10. Frozen Berries

Frozen berries are much cheaper than fresh, just as nutritious, and you don’t have to worry about them going bad. I blend them into smoothies or let them thaw in my overnight oats.

“Frozen berries are a great source of antioxidants and fiber. Great on top of overnight oats or in a smoothie,” Davey said.

11. Peanut Butter

Peanut butter is high in calories, but it is also satiating. I often add it to my oatmeal or overnight oats, and it keeps me fuller than when I don’t. I watch my portion size when trying to maintain a calorie deficit, but I love peanut butter and eat it with everything from bagels to curries.

“Peanut butter contains polyunsaturated fat, which helps the body absorb fat-soluble vitamins,” Davey said. “Works great on toast or added to porridge in the mornings.”

12. Avocados

Avocados are also caloric but packed with nutrients and delicious. I eat them with eggs and toast, in a sandwich with chicken, in salads, and in fajitas.

“Avocados are a great source of healthy fats that are vital for optimal health,” said Davey. “Avocados are also a good source of magnesium.”

13. Brown rice

I usually buy brown rice over white as it releases energy more slowly and contains more fiber, plus I like the taste. Like curry rice, chillies, salads and more.

“Brown rice is a great source of slow-digesting carbohydrates and is a good source of fiber, which digests slowly in the body to maintain energy levels,” Davey said.